Boron is a trace mineral you probably don’t think of when it comes to bone health, and you’re not alone there. We’ve covered Vitamin D, calcium, and even Vitamin K. Many people even remember that magnesium is important for bone health, and most everyone knows we need protein for strong bones. But … what about other trace minerals we need to stay healthy? Boron is one of the most important trace minerals among them all, and the good news is, it’s found in many plant-based foods.
But first, what does boron do?
The Benefits of Boron for Your Bones
Boron helps keep your bones healthy and strong, and it also fuels cognitive function and prevents against bone disease. Osteopenia and osteoporosis are two common bone disorders that many women deal with due to hormonal changes during life, along with nutritional deficiencies that can happen for a variety of reasons. Boron helps preserve bone density, which is important since frail, weak bones lead to most bone disorders and bone loss. Fractures can also occur due to weak bones, which makes getting enough bone-boosting vitamins and minerals into our diets important.
If you’ve been focusing on calcium and protein-rich foods, and maybe even taking Vitamin D (get some sunshine and exercise ) supplements and magnesium, then also consider adding some boron-rich foods to your meals, just to be safe. But first, be aware that a little of this mineral will go a long way.
How Much Do You Need?
The good news is, you don’t need very much boron to for healthy bones. The recommended intake is between 15-20 milligrams for adults over 18 age, and 11-16 grams for those younger. To give you an idea of how rich plant-based foods are in this mineral, just one banana and one serving of almonds both boast 2.5 milligrams each.