Food sources of boron

Boron is a trace element that is naturally present in many foods and available as a dietary supplement. It is a structural component of plant cell walls and is required for plant growth, pollination, and seed formation. Foods such as fruit, leafy vegetables, nuts, legumes, wine and cider are rich sources of boron (1.5–3.0 mg/100 g). Foods which are preserved in boric acid, such as caviar, are reported to contain high concentrations of boron.

Adults with daily boron intakes from food and water sources will typically have plasma boron concentrations of 60μM. Both boric acid and boron are considered to be easily and completely absorbed (95% in humans and rats) when ingested orally and boron appears rapidly as boric acid in blood and body tissues following ingestion and absorption from the gastrointestinal tract.

Most adults in the United States get about 1 milligram (mg) of boron a day from food. People who eat more plant foods tend to get more boron than people who eat  less plant foods. The main sources of boron in the diets of people in the United States are coffee, milk, apples, dried and cooked beans, and potatoes, primarily because people tend to consume large amounts of these foods.
Food sources of boron