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Boron, where it is found, food sources, recommended intake

Boron, why it is required

Boron: Essential for strengthening bones, it supports healing processes, improves the body's use of vitamin D and the absorption of magnesium, counteracts inflammation, improves reasoning and short-term memory (Pizzorno et al, Integr Med, 2015)
Boron
Boron: Recommended daily Intakes
For
Male
Female
Adults
1-13 mg
1-13 mg

Note

*mg = milligrams
Boron: Food sources, where can be found
Food
*mg
Prune juice, 250 grams
1.43
Avocado, 75 grams
1.07
Raisins, 40 grams
0.95
Peach, 1
0.8
Grape juice, 250 grams
0.76
Apple, 1
0.66
Pear, 1
0.5
Peanuts, roasted, salted, 30 grams
0.48
Peanut butter, 2 tablespoons
0.46
Apple juice, 248 grams
0.45
Chili con carne, with beans, 240 grams
0.41
Grapes, 85 grams
0.37
Orange, 1
0.37
Lima beans, cooked, 80 grams
0.35
Applesauce, 122 grams
0.34
Fruit cocktail, 100 grams
0.26
Broccoli, boiled, chopped, 80 grams
0.2
Orange juice, 250 grams
0.18
Banana, 1
0.16
Spinach, boiled, 100 grams
0.16
Carrot, 1
0.14
Peas, green, cooked, 30 grams
0.1
Potato chips, 30 grams
0.09
French fries, 10
0.08
Lettuce, 55 grams
0.06
Tomatoes, 100 grams
0.06
Tuna, canned, water packed, 85 grams
0.05
Corn, cooked, 80 grams
0.04
Milk, whole, 250 grams
0.04
Rice, white, cooked, 125 grams
0.03
Ice cream, 75 grams
0.02
Onion, raw, chopped, 1 tablespoon
0.02
Tea, 150 ml
0.02
Bread, white, 1 slice
0.01

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