Foods rich in boron promote weight loss. Boron regulates fat burn. Also, it plays a key role in the production of testosterone, and vitamin D, which are crucial hormones for a lean body.
How much boron do I need a day?
Boron is an essential nutrient. We get it from food, water, or supplements.
Actually, there isn’t a recommended daily intake.
But, most studies have shown beneficial effects for daily boron doses of 3 mg. We can easily get this amount from diet, if we eat lots of foods rich in boron.
As fruits and vegetables are the best dietary sources of boron, people who follow a healthy, diverse, plant-based diet receive high doses of boron.
The mean daily intake of boron from diet is estimated to be near 1.2 mg.
But, it is estimated that 95% of Americans get less than 2.5 mg of boron a day from their diet.
What does boron do to the human body?
Boron is an important trace mineral for our health. It has so many health benefits.
Moreover, boron significantly improves wound healing, antioxidant defense, and brain function. Also, it reduces inflammations, alleviates arthritis, plays a key role in the production of sex hormones, and prevents certain types of cancer, such as prostate, and lung cancers!
These beneficial effects of boron appear at doses of at least 3 mg a day! So, we should eat lots of foods rich in boron, or take boron supplements, in order, to take benefit of boron’s amazing health benefits.
Boron is beneficial for weight loss
Boron has diverse and important roles in metabolism!
According to animal studies, even very low doses of boron can cause serious body weight reduction. Boron seems to play a key role in burning body fat for energy. Also, it regulates the metabolism of carbs.
Boron may increase testosterone levels
Moreover, boron can increase levels of sex hormones, such as testosterone.
In fact, boron supplementation with a daily dose of 6 mg can increase free testosterone by more than 20% within one week.
High testosterone levels are important for decreased fat mass, and improved insulin sensitivity. Obese people tend to have lower testosterone levels.
Also, testosterone can increase energy levels, helping us be more active. Moderate exercise is necessary for losing weight without dieting.
Furthermore, testosterone is crucial for muscle growth, as it increases muscle protein synthesis. Increased muscle mass means better metabolism, and a leaner body.
We can eat certain foods to naturally boost testosterone synthesis.
Boron prevents vitamin D deficiency
Additionally, boron can significantly increase vitamin D levels.
In fact, a daily boron supplementation of 3 mg can raise vitamin D levels up to 36% in less than 2 months!
Hence, it’s important to consume many foods high in boron during winter. As our skin isn’t exposed to the sun, our bodies don’t synthesize enough vitamin D. Boron supplementation during fall and winter can increase vitamin D levels up to 20%.
In fact, vitamin D enhances weight loss. Vitamin deficiency may lead to higher Body Mass Index (BMI), and increased fat mass! Obese people are more likely to be deficient in vitamin D.
Foods rich in boron
The richest foods in boron are fruits, leafy vegetables, nuts, and legumes. Beverages, such as wine, cider, beer, and coffee contain modest amounts of boron as well.
On the contrary, foods from animal sources, such as meat, fish, and dairy products are poor sources.
|Apricots (dried)||2.11||Red wine||0.36|
|Red kidney beans||1.4||Spinach||0.18|
|Peanut butter||0.59||French fries||0.12|
Nuts, and especially peanuts & peanut butter, raisins, wine, and avocado are the top contributors to boron intake for most people.
Most noteworthy, although coffee (0.03 mg/100g) and milk (0.02 mg/100g) are low in boron, they provide about 12% of the total boron intake in the US, due to their high consumed volume. This isn’t good news for coffee or milk, though.
Unfortunately, the standard American diet is pretty low in fruits, and vegetables; the richest foods in boron! According to the American Heart Association, we should consume at least 5 servings of fruits and vegetables a day.
Last, but not least, we get small amounts of boron from water. Water contains 0.1-0.3 mg of boron per liter.
Do I need boron supplements to lose weight?
People who follow a diet low in fruits and vegetables could benefit from taking boron supplements. A daily dose of 3 mg from supplements is enough for most cases.
Keep in mind, that you shouldn’t get more than 20 mg of boron a day. This is the upper intake level for adults.
Certainly, you should consult your health care provider before taking any supplement.