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

Vivian Goldschmidt, MA Nutrition

Evidence-Based

This article is based on scientific research and verified facts. We review studies and health data from credible sources to offer trustworthy, up-to-date health information.

5 min Read
3 delicious bone healthy boron recipes

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 Osteoporosis Reversal 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 cannot absorb sufficient calcium, as 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

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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 extra-virgin 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,

vivian sig

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. https://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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