Nutrition Diet: What Foods Are High in Boron?

October 20, 2025 •

4 min read

Research indicates that dietary boron can play a vital role in supporting bone health and regulating hormones like estrogen. For those seeking to optimize their micronutrient intake, it's beneficial to know exactly what foods are high in boron to integrate into a balanced eating plan.

Quick Summary

This article details the top dietary sources of the trace mineral boron, highlighting its role in supporting bone health and metabolism. It explores plant-based options such as fruits, nuts, and legumes to increase daily intake naturally.

Key Points

Rich Plant Sources: Boron is primarily found in plant-based foods, including fruits, nuts, legumes, and vegetables.
Top Fruit Sources: Prune juice, avocado, raisins, and peaches are among the most concentrated fruit sources of boron.
Bone Health Support: Boron assists in the metabolism of calcium, magnesium, and vitamin D, supporting overall bone health.
Hormone Regulation: Research suggests boron influences the levels of hormones such as estrogen and testosterone, which play a part in various bodily functions.
Sufficient Intake from Diet: Most healthy individuals can meet their boron needs by maintaining a balanced diet, making supplementation largely unnecessary.
Brain Function: Studies have shown that adequate boron intake can positively affect cognitive performance, including memory and hand-eye coordination.
Vegan-Friendly Mineral: As boron is prevalent in plant foods, vegans and vegetarians can easily meet their requirements through a diverse diet.

The Importance of Boron in Your Diet

Boron is a trace mineral found in many plant-based foods, and while there is no official recommended daily allowance (RDA), a balanced diet generally provides between 1.5 to 3 milligrams per day. It is important for a variety of bodily functions, playing a key role in the body's metabolism of other crucial minerals like calcium, magnesium, and phosphorus, which are vital for healthy bones. Some research also suggests boron can positively influence brain function and regulate hormone levels, including estrogen and testosterone.

Unlike certain other minerals, the body absorbs most of the boron it consumes, but it does not accumulate in soft tissues. Instead, it is primarily stored in bones, nails, and hair before being excreted, which suggests a homeostatic process to maintain optimal levels. While supplementation is available, experts often advise focusing on dietary sources to get this beneficial micronutrient.

Top Dietary Sources of Boron

Fruits and Juices

Fruits are an excellent source of boron, with dried fruits and their juices often containing a higher concentration per serving due to the dehydration process.

Prune Juice: A single cup of prune juice can contain as much as 1.43 mg of boron, making it one of the most potent sources available.
Avocado: A half-cup serving of raw, cubed avocado offers a significant amount, around 1.07 mg of boron.
Raisins: Derived from grapes, raisins are a concentrated source, with 1.5 ounces providing up to 0.95 mg of boron.
Peaches: A medium-sized peach can contain about 0.80 mg of boron.
Apples: A medium apple is a good source, contributing approximately 0.66 mg of boron.
Grape Juice: One cup of grape juice can provide 0.76 mg of boron.

Nuts and Legumes

Another category of foods rich in boron includes nuts and legumes, which are staples in many healthy diets.

Peanuts: A 1-ounce serving of peanuts contains about 0.48 mg of boron. Peanut butter is also a great source, with two tablespoons providing around 0.46 mg.
Almonds: These nuts are known to be rich in boron, with some sources citing over 2.8 mg per 100 grams.
Refried Beans: A half-cup of refried beans can add about 0.48 mg of boron to a meal.
Lima Beans: Cooked lima beans also offer a good amount of boron, with a half-cup serving providing 0.35 mg.

Vegetables

Many vegetables, particularly cruciferous and root vegetables, contribute valuable amounts of boron to your diet.

Broccoli: A half-cup of boiled, chopped broccoli contains around 0.20 mg of boron.
Potatoes: These common starchy vegetables also contain boron.
Carrots: A medium carrot can provide about 0.14 mg of boron.
Spinach: Boiled spinach provides a moderate amount, approximately 0.16 mg per half-cup.

Other Sources

Besides fruits, nuts, and vegetables, other consumables contribute to boron intake:

Coffee: For many people, coffee is a consistent source of boron. A single cup contains a small amount (around 0.07 mg), but daily consumption can add up.
Milk: One cup of whole milk provides approximately 0.04 mg of boron.
Wine: Table wine can also contain boron, contributing to overall intake.

Incorporating Boron into Your Diet: A Comparison

To help visualize how different foods stack up, here is a comparison of common boron sources and their content per serving. The amount of boron can vary depending on soil and water quality where the food was grown.


Food Item	Serving Size	Approximate Boron Content	Reference Source
Prune Juice	1 cup	1.43 mg
Avocado	½ cup cubed	1.07 mg
Raisins	1.5 ounces	0.95 mg
Peaches	1 medium	0.80 mg
Grape Juice	1 cup	0.76 mg
Apple	1 medium	0.66 mg
Peanuts	1 ounce	0.48 mg
Broccoli	½ cup boiled, chopped	0.20 mg
Coffee	1 cup	0.07 mg

Practical Tips for Boosting Your Boron Intake

Snack Smart: Replace less nutritious snacks with a handful of raisins, almonds, or peanuts. Sliced apples or pears also make for an easy and refreshing, boron-rich snack.
Start Your Day Right: Add a spoonful of peanut butter to your toast or smoothie. Enjoy a cup of coffee or a glass of grape juice with your breakfast.
Add to Salads and Sides: Include chopped nuts, avocado, or a side of steamed broccoli in your salads and main meals.
Make it a Main Meal: Prepare a chili with refried beans or create a stew incorporating potatoes and other vegetables, as both are good boron sources.

The Role of Boron in Bone Health

Boron's influence on bone health is particularly notable. It works in synergy with calcium, magnesium, and vitamin D, helping to regulate their metabolism and absorption. Studies have shown that boron supplementation can reduce urinary calcium excretion in postmenopausal women, suggesting a role in preventing mineral loss that can contribute to osteoporosis. Boron also prolongs the half-life of estrogen, a hormone known to protect against bone loss. For older individuals and those concerned with bone density, ensuring adequate boron intake through diet is a simple yet effective strategy.

Conclusion

While a definitive RDA for boron has not been established, the evidence suggests it is a beneficial micronutrient for human health, particularly for bone strength and hormonal balance. The good news is that most people can easily obtain sufficient amounts by eating a varied, whole-food diet rich in fruits, vegetables, nuts, and legumes. By focusing on these natural food sources, you can ensure your body has the boron it needs without relying on supplements, unless directed by a healthcare professional. To learn more about mineral nutrition, consult resources like the National Institutes of Health Office of Dietary Supplements.

Frequently Asked Questions

Boron is a trace mineral found in many plant-based foods. While not considered an essential nutrient by all, it plays a role in the body’s metabolism of important minerals like calcium and magnesium, supports bone health, and can influence hormone levels and brain function.

Peanuts and peanut butter are particularly high in boron. Other excellent sources include almonds, hazelnuts, and legumes like refried beans, lima beans, and green peas.

You can increase your boron intake naturally by snacking on nuts and raisins, adding avocado to meals, or drinking prune or grape juice. Including vegetables like broccoli and potatoes in your regular diet also helps.

The boron content in food can be affected by cooking. For example, boiling can potentially cause some nutrients to leach into the cooking water. Steaming or roasting vegetables may help preserve more of their mineral content compared to boiling.

For most healthy individuals, supplements are not necessary, as a diet rich in fruits, vegetables, nuts, and legumes provides sufficient boron. Supplements are generally only recommended under the guidance of a healthcare professional, especially since high doses can have adverse effects.

Yes, vegans can easily get enough boron from their diet. Since most high-boron foods are plant-based, a balanced vegan diet that includes a variety of fruits, vegetables, nuts, and legumes is a great way to ensure adequate intake.

Potential benefits include improved bone mineral density, enhanced cognitive performance, better absorption of other key minerals like calcium and magnesium, and support for balanced hormone levels.