Do Boron-Rich Foods Help In Weight Loss? Can they help you lose weight more quickly? How much Boron do you need and what food sources contain most Boron?
How Much Boron is Required Per Day?
The U.S. Department of Agriculture established Tolerable Upper Intake Limits (ULs) for Boron. The body requires this trace mineral in small amounts. These ULs are considered the maximum permissible level of Boron for 97.5% of healthy adults.
Boron is also a vital element for animals and plants and is naturally found in the environment. This mineral has, however, been depleted by mass-production farming, which has led to lower levels of Boron found in meat and milk.
While boron-rich food supplements have many potential benefits for the body, they are not recommended for everyone. A lack of adequate vitamin D levels can cause bone problems like osteoporosis and rickets. Some symptoms of Boron deficiency overlap with those of vitamin D deficiency. Scientists aren’t sure how much Boron an average person needs on a given day.
However, some experts agree that consuming 20 mg of Boron daily is a high-risk strategy. Data on human and animal research suggest that Boron intakes should be >1.0 mg/day. However, this should only be used under the guidance of a doctor. Most people should get their daily dose of Boron from their varied diet, as the mineral acts as a food preservative.
Boron is Good for Weight Loss
Boron-rich food plays a crucial role in regulating the body’s metabolism. Even very low amounts of Boron can induce significant body weight loss. Boron appears to be important in burning body fat for energy. It also regulates carbohydrate metabolism.
Fruits, vegetables, legumes, and nuts are the best Boron sources. Many plant-based foods are high in Boron but the best ones include raisins, avocado, peanut butter, apricots, chickpeas, walnuts, and bananas.
Peanut Butter Promotes Weight Loss
Nutrient-dense peanuts and peanut butter are beneficial to weight loss and overall health. Peanut butter contains 1.92 mg of Boron per 100 grams. Peanut butter regulates glucose metabolism, increases muscle mass, reduces water retention, and is necessary for testosterone synthesis. Reduced fat mass and enhanced insulin sensitivity need normal testosterone levels. Obese people have lower testosterone levels than non-obese people.
Best Time to Eat Peanut Butter
Peanuts and peanut butter are highly nourishing; it’s recommended to have a small portion before a meal. Peanut butter keeps you fuller for longer, helping you consume fewer calories. After all, weight loss requires a calorie deficit.
Apricots Promote Weight Loss
Dried apricots are a great way to get your Boron fix. They contain 2.1 mg per 100 grams of Boron. You should have around 3 mg per day. This mineral plays an essential role in metabolism and weight loss due to its participation with carbs & fat during digestion and gives a natural testosterone boost.
Best Time to Eat Apricots
Apricots are best eaten before a high-calorie meal to help you lose weight. Apricots suppress hunger as weight loss requires a calorie deficit.
If you have a sweet tooth, you can also eat apricots as a dessert. Fruits contain fewer calories than sugary foods. Sugar, fat, and calories are abundant in most traditional sweets and pastries.
Last but not least, eating apricots after a workout is a great idea. They keep you hydrated and help you rebuild your muscles.
27 Boron-Rich Food Sources
|Food||Boron in mg/100g|
|Beans (red kidney)||1.4|
|Wine (Shiraz Cabernet)||0.86|
Do you Need Boron Supplements?
Boron supplements may benefit people who eat a diet poor in fruits and vegetables. In most circumstances, a daily supplement dose of 3 mg is enough.
Remember that you shouldn’t consume more than 20 mg of Boron per day. For adults, this is the maximum consumption level. Also, consult with a healthcare provider before using any supplement.
What Else Does Boron Do for the Human Body?
Boron-rich food provides essential nutrients for human health. It helps strengthen bones, regulates calcium metabolism, increases serum levels of vitamin D, improves wound healing, reduces inflammation, alleviates arthritis, plays a vital role in the synthesis of sex hormones, prevents certain types of cancer, and reduces the risk of prostate and lung cancers. We should consume lots of foods high in Boron, or take boron supplements to get the most out of this incredible mineral.