What foods are high in boron?

Foods High in Boron

The richest dietary sources of boron are nuts, dried fruits, legumes, fresh vegetables and fruits, with nuts containing the highest concentrations (up to 37.2 mg/kg), while animal products contain minimal amounts.

Highest Boron Content Foods

Nuts and Seeds

• Nuts are the single highest source of boron, with concentrations ranging from very high levels 1, 2
• Peanuts and peanut butter rank among the top boron contributors in the American diet 3
• Mixed nuts and almonds provide substantial boron intake 3

Dried Fruits

• Raisins are a major boron contributor and are high in boron content 3
• Dried fruits generally contain concentrated boron levels 1, 4
• These foods are particularly effective for increasing dietary boron intake 4

Fresh Fruits

• Avocados are notably high in boron 4
• Grapes (the fresh form of raisins) contain significant boron 3
• Various fruits provide moderate boron levels, though less than dried forms 1, 5

Vegetables and Legumes

• Fresh vegetables are important boron sources, with legumes being particularly rich 1, 5
• Tuberized roots and vegetables contain relatively high boron concentrations 1
• Beans and peas provide meaningful boron intake 3

Beverages

• Wine ranks among the top 50 boron contributors in the American diet 3
• Coffee, while low in boron concentration, contributes 6% of total boron intake due to high consumption volume 3
• Water boron content varies considerably by geographic source and can account for most total dietary boron intake in some locations 1

Lower Boron Content Foods

Animal Products

• Foods of animal origin have the lowest boron content (as low as 0.06 mg/kg) 2
• Milk contributes 6% of total boron intake only because of high consumption volume, not concentration 3
• Animal tissues and fluids contain relatively minimal boron compared to plant sources 1

Grains

• Cereal grains have much lower boron concentrations than fruits, vegetables, and legumes 1
• Grain products contribute less to overall boron intake 1

Typical Dietary Intake

General Population

• Median daily boron intake is approximately 1.02 mg/day for men and 0.83 mg/day for women in the American diet 3
• Mean intake is 1.17 mg/day for men and 0.96 mg/day for women 3
• Pregnant women consume a median of 0.86 mg/day 3

Vegetarian Diets

• Vegetarians consume significantly more boron, with median intakes of 1.30 mg/day for men and 1.00 mg/day for women 3
• Plant-based diets naturally provide higher boron due to emphasis on fruits, vegetables, and legumes 3

Clinical Considerations

Individual Variation

• Daily boron intake varies considerably between individuals for three main reasons 1:
  • Geographic variation in water boron content can make water the primary source in some locations 1
  • Individual food preferences dramatically affect intake, particularly consumption of fruits versus grains 1
  • Personal care products may contain boron as a contaminant or ingredient 1

Practical Dietary Modification

• Increasing boron-rich foods (dried fruits, avocado, nuts) by 10 mg/day resulted in 1.3-fold increase in serum boron and 6-fold increase in urinary boron 4
• This dietary modification also decreased total cholesterol, LDL, VLDL, triglycerides, body weight, and body fat 4
• The beneficial effects may result from combined increases in fiber, potassium, iron, vitamin A, and vitamin E that accompany boron-rich foods 4