3 Delicious Recipes Rich In An Often-Forgotten Bone Building Mineral

Boron is a trace mineral that is crucial for rejuvenating bones. But your doctor probably never mentioned it to you. In fact, this often-overlooked mineral does not even have a recommended daily amount established.

Found in many delicious Foundation Foods, boron is a Foundation Supplement in the Save Our Bones Program. And today, I share three scrumptious, pH-balanced recipes that are full of boron-rich foods so you can enjoy getting plenty of this mineral.

Why Your Bones Need Boron

Without boron, your bones can’t absorb enough calcium, since it plays a supportive role in calcium, magnesium, and Vitamin D function.

Research has shown, in fact, that a diet deficient in boron increases urinary output of calcium and magnesium. There were also encouraging results in this research – when participants ate a diet that was deficient in magnesium but consumed boron, it greatly reduced the urinary excretion of magnesium and calcium. Researchers noted that boron and magnesium are both needed to prevent bone loss in postmenopausal women and older men.1

In addition, animal studies indicate that boron can compensate for low Vitamin D.2

Boron may also have antioxidant properties. In an in vitro study, Romanian researchers mimicked environmental stress by exposing human skin cells to hydrogen peroxide (a free radical). Boron stopped the production of more free radicals, suggesting significant antioxidant properties.3

This is great news for Savers, who are well aware of the importance of reducing oxidative damage to build strong, youthful bones.

How Much Boron Do You Need?

As I mentioned above, no recommended daily allowance has been established. But the evidence suggests that a minimum of 2-3 milligrams daily is a good starting place. To give you an idea of boron levels in food, 1 cup of cubed, raw avocado contains around 1.7 milligrams; 1 raw, red apple has about 2.7 milligrams.

3 Boron-Rich Recipes

The following recipes are chock-full of bone-building Foundation Foods that contain boron. As always, choose fresh, raw, organic produce and nuts whenever possible.

1. Bone Smart Salad

4 to 6 Servings
pH-Balanced

Ingredients

  • 2 1/2 cups arugula
  • 1/2 cup celery*, sliced
  • 1 cup carrots*, shredded
  • 1 orange*, sliced and chopped (you can also use diced, raw pear if you prefer)
  • 3/4 cup pitted dates*, sliced
  • 1 avocado*, cubed small 
  • 1/2 cup walnuts*, chopped

Directions:

Mix all ingredients in a large bowl. Drizzle on your favorite salad dressing, mix well, and serve. 

*Boron-containing Foundation Food

2. Stir-Fry Surprise

4 Servings
pH-balanced

Ingredients:

  • 1 tablespoon oil (such as olive or coconut)
  • 1 celery* stalk, chopped
  • 1/2 sweet potato, peeled and cut into thin strips
  • 2 cups broccoli* florets, thinly sliced
  • 1 carrot*, thinly sliced
  • 1/4 red/purple cabbage*, thinly sliced
  • 2 garlic cloves, crushed
  • 1 onion*, thinly sliced
  • 1 ½ cups red kidney beans*, cooked
  • 1 inch fresh ginger root, peeled and diced (optional)
  • 1/4 cup cashews*, chopped
  • Sea salt to taste
  • Directions:

    1. In a large pan, heat the oil and sauté garlic, onion, and ginger for a few minutes.
    2. Stir in celery, sweet potato, broccoli, and carrot and sauté until vegetables are tender-crisp.

Add cabbage, and continue cooking until it reaches desired tenderness.
    3. Season with salt to taste.

Mix in the red kidney beans and heat until ready. 
    4. Sprinkle with cashews and serve hot.

    *Boron-containing Foundation Food

3. Yellow And Green Casserole

6 Servings
pH-Balanced

Ingredients:

  • 3 cups cooked chickpeas*
  • 1 onion*, chopped
  • 2 cups grated carrots*
  • 4 cups broccoli* florets, cut in pieces if large
  • 2 tbsp thinly sliced celery*
  • 1/2 cup brown rice, cooked
  • 2 tbsp olive oil
  • 1 cup vegetable broth
  • 1/2 cup almonds*, slivered
  • 1 teaspoon sea salt
black pepper to taste (optional)

Directions:

  1. Preheat oven to 350° F. Mash the chickpeas for about 2 minutes, using a potato masher or fork.
  2. Add the onion, carrots, broccoli, and celery and mix well. Add the rice and oil and mix again. Then mix in the vegetable broth, salt, and black pepper.
  3. Place mixture in a 9×13 casserole dish, pressing firmly. Cover and bake for 45 minutes. Remove cover and bake 10 more minutes or until done. Spread the almonds on top of the casserole and bake an additional 5 minutes so they get toasted. Serve hot.

*Boron-containing Foundation Food

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Ingredients Matter!

When you’re having fun planning and preparing bone-healthy meals, it really matters what ingredients go into your dishes. Savers know that there are many foods containing specific nutrients that have been scientifically proven to build and rejuvenate bone.

But to make building youthful, fracture-resistant bones an enjoyable experience, your meals should be delicious and easy to prepare. Cooking for your bones is a chance to get creative and share dishes with others.

How about a bone-building dinner party or picnic with friends and family? For those special occasions and for every day, too, Bone Appétit is the perfect addition to a nutrition-based approach for stronger and healthier bones.

With step-by-step meal planning and colorful photographs, Bone Appétit is a true “companion” in the grocery store and kitchen.

And please share with our community your bone-healthy food adventures.

Till next time,

References

1 Nielsen FH. “Studies on the relationship between boron and magnesium which possibly affects the formation and maintenance of bones.” Magnesium and Trace Elements. 1990. 9(2): 61-9. Web. http://www.ncbi.nlm.nih.gov/pubmed/2222801

2 Hegsted M, Keenan MJ, Siver F, Wozniak P. “”Effect of boron on vitamin D deficient rats.” Biol Trace Elem Res. 1991 Mar;28(3):243-55.

3 Scorei R, Cimpoiasu VM, Iordachescu D. “In vitro evaluation of the antioxidant activity of calcium fructoborate.” Biol Trace Elem Res. 2005 Nov;107(2):127-34.

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18 comments. Leave Yours Now →
  1. Wendy McAttee July 26, 2017, 6:08 pm

    I have Osteoporosis and I was put on fosomax. I am allergic to milk and sweet potatoes and don’t like nuts. Am I out of luck?

  2. Lowana August 20, 2015, 6:08 am

    I haven’t heard yet if the marmalade jam I make is 100% alkaline..I sure hope it is because it is delish.
    Use lemons or limes, and honey instead of sugar, and add water. I found the recipe on Google but use less water than what they recommended and it works out perfectly.

    • Vivian Goldschmidt, MA August 20, 2015, 10:40 am

      That sounds delicious, Lowana! If you use raw honey in your recipe, it is alkalizing. Of course, it will still be a product rich in natural sugars, so as always, moderation is key.

  3. Beryl May 22, 2015, 12:37 am

    Hi Vivian. I always look forward to your news letters. They re-enforce my beliefes that the body can cure itself if given a chance. I am 71 yrs old and do not take any medication. After reading your news on Boran I read an article in an organic gardening magazine about the defitionsy of Boran in the soils. I then read an interesting artical on line about Boran in Borax.
    “The Borax Conspiracy. How the Arthritis Cure has been Stopped. Walter Last”

  4. Annabelle May 21, 2015, 4:19 am

    Recipes look delicious. Can’t wait to try them. Thank you.

  5. Judy May 20, 2015, 6:14 pm

    My favorite salad (I believe it would be PH balanced) is torn up romaine lettuce,a couple tbsp of sliced almonds and a couple tbsp of craisins. The dressing is lime juice, olive oil, honey, parsely, and a bit of water. Voila! Super easy and quick.

    • Vivian Goldschmidt, MA May 20, 2015, 8:16 pm

      That sounds delicious, Judy! And pH-balanced. 🙂

  6. Joyce May 20, 2015, 1:47 pm

    Are all these recipes in your recipe book you offer?
    Thanks for all!!

    • Vivian Goldschmidt, MA May 20, 2015, 2:46 pm

      Hi Joyce,
      Bone Appetit has different recipes than the ones posted here. 🙂

  7. Caroline May 19, 2015, 8:02 pm

    I read you can boil an egg 10 minutes add a banana for taste and plain yoguart, blend till all is broken to fine pieces. Drink for calcium, magnesium , plus other minerals.

    • Sabre July 22, 2015, 8:22 pm

      Really the best, most natural way to help with the ostooperosis is to do whole body vibration exercise. It was developed to help astronauts with loss of bone density in space. Very effective remedy and no medicine to take. Not only will it help with the osteo but it will help with general fitness and flexibility too.

  8. shula May 18, 2015, 8:33 pm

    THANKS

  9. Linda Johnston May 18, 2015, 7:56 pm

    Have you heard of the Osteogenic loading device?
    Thanks

  10. Peter May 18, 2015, 10:54 am

    If you have beben told to tale 1000 mg of calcium in suplements due to osteoporosis .how much magnesium should you take Women 62 years men 71 years old

  11. Regina May 18, 2015, 7:37 am

    Thank you, Vivian, for educating us through your very informative e – mails
    Gratefully,
    Regina

    • Vivian Goldschmidt, MA May 18, 2015, 9:59 am

      You are very welcome, Regina! I am glad you find you find the e-mails informative.

  12. Connie Smith May 18, 2015, 7:19 am

    Thank you Vivian, for all the info and guidance. Please comment on alpha lipolic acid. I have taken it for years, after reading that it promotes bone growth, but the literature of late makes me wonder if I have been making my osteoporosis worse rather than better.

    • Vivian Goldschmidt, MA May 18, 2015, 9:58 am

      You are welcome, Connie! ALA (alphalinolenic acid) is another omega 3 fatty acid. Your body can synthesize two other important fatty acids from ALA: DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). DHA and EPA are both anti-inflammatory and excellent for bones. 🙂

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