Top 10 Boron Rich Foods For Children

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raisinsBoron has been known to be important for plants for decades, but recently its role in human body metabolism has come into light. Boron Rich Foods are vital for children for healthy bone and joint function, as the mineral influences calcium, magnesium and phosphorus absorption. It also affects cell membranes and the way signals are transmitted through it. Boron affects the metabolism of steroidal hormones like male sex hormone and conversion of vitamin D into its active form that promotes calcium absorption and deposition in bones.  It is evident that a deficiency of boron effects composition, structure and strength of bones, and also reduces metal alertness.  Toxicity of boron occurs when consumption levels are above 100mg, and its effect on the body depends on an individuals kidney function. Toxicity may lead to accumulation of the mineral in kidneys, lungs, bones, heart, brain, fatty tissue, parathyroid, and reproductive glands.


The Recommended Dietary Allowance of boron has not been identified, but it is estimated that 1-10mg intake of the mineral is safe and beneficial


 


Food Sources of Boron


Fruits, vegetables, soybeans, and nuts are good sources of boron. Mineral content of the food is also influence by the soil it is grown in.


 


Top 10 Boron Rich Foods


 


1. Dried Fruits: Raisins are the riches sources of boron (4.5mg/100g), other good sources are apricots, prunes, and dates.


2. Nuts: Almonds tops the list of boron rich nuts providing 2.2mg/100, but hazel nuts, brazil nuts, walnuts, and cashews are extremely good sources too.


3. Avocados: Avocados can be introduced in many kid friendly recipes, and provide 2.1 mg of boron per 100g.


4. Peanut Butter: Peanut butter s any kids go to snack, it is also rich in boron (1.9mg/100g)


5. Lentils: Lentils, beans,  and other leguminous foods can provide around 0.71mg of boron per 100g.


6. Fruits: Fruits like red grapes, apples, pear, peaches,  orange, bananas, and their juices are good sources of boron.


7. Honey: Honey can be used as a sugar replacement for children, as it is healthy and also rich in boron (0.51mg/100g).


8. Olives: Olives fresh or dried provides 0.35mg of boron per 100g serving. 


9. Wheat and Oat Bran: Bran is not only nutritious, but also a god source of boron.


10. Vegetables: Broccoli, carrots, onions, and potatoes are boron rich vegetables and are willingly consumed by children.


 


Make sure you give a handful of dried fruits and nuts to your children, they   would not only meet their boron needs, but are also extremely nutritious!


 


Note: Children, especially ones under 2 yrs are prone to food intolerance and allergy. Introduce any new food slowly and cautiously. If you are aware of you child's food allergies avoid the any food that contains that particular allergen completely.


 


Image Credits: ifood.tv

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