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Boron - Benefits, Deficiency Symptoms, Dosage and Food Sources
What is Boron?
Boron is an important mineral for the human body. It was discovered in 1910 as an essential element for plants but in 1985 research discovered it was an essential nutrient humans, too. It is necessary for the proper absorption and utilization of calcium for maintaining bone density.
Uses and Benefits of Boron
On the basis of similarly weak evidence, boron is often added to supplements intended for the treatment of osteoarthritis. Bones have osteoclasts that break down old or damaged bone cells, while the osteoblasts work to replace the lost bone. Boron also helps to regulate estrogen levels because by helping to convert vitamin D to an active state. It greatly reduces calcium, magnesium and estrogen loss . Some athletes are now taking it to promote better muscle growth, energy metabolism, and hand-eye coordination. It helps reduce the loss of calcium and magnesium in the urine, which is needed to help build strong bones.
Recommended Dosage of Boron
The intake of boron in humans through food is about 1 or 2 mg a day. Take 1 teaspoon daily with a meal or if u like u can use it by using. Recommended dosage amount is typically 3 mg a day, and amounts up to 10 mg a day can be used.
Deficiency Symptoms of Boron
No dietary or nutritional requirement for boron has been established, and boron deficiency is not known to cause any disease. Effects of a deficiency are more pronounced when complementary nutrients such as vitamin D, are also deficient. Postmenopausal women may have a higher-than-normal rate of boron deficiency. The most important symptoms of B deficiency are shoot, shoot tip, or bud dieback of the leader and/or lateral branches.
Rich Food Sources of Boron
Boron is found in leafy vegetables, nuts, grains, apples, raisins, and grapes, sweet clover, muskmelon leaves, alfalfa, pears . A typical American daily diet provides 1.5 to 3 mg of boron. Actual amounts vary widely, depending upon boron levels in soil where the food is grown. Symptoms of boron toxicity include rash, nausea, vomiting, diarrhea, and circulatory problems. In extreme cases, boron toxicity can result in shock followed by coma.