The Importance of Boron for Improving Knee Strength and Joint Health
Boron offers numerous health benefits, but many individuals may not be getting an adequate amount despite its presence in various foods.
Boron Basics
You might recall boron as the fifth element on the periodic table from your high school chemistry class. In everyday life, boron is present in borax, a product used in laundry to enhance cleanliness and whiteness of clothes. Borax is also utilized to reinforce glass, making it more resistant to temperature changes, such as in Pyrex baking dishes.
“In nature, and in the way we consume it, and in how our bodies utilize it, it’s typically in the form of boric acid,” explained Forrest Nielsen, a distinguished research nutritionist with the United States Department of Agriculture (USDA), who has devoted almost five decades to studying the health benefits of boron.
“It has not been definitively proven as essential because there is no specific biochemical role for it, and there’s no evidence that omitting it from the diet would hinder our ability to reproduce or survive. Nevertheless, it does offer advantages,” he remarked to The Epoch Times.
Nielsen pointed out that insufficient boron levels in certain species can have severe consequences.
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“A deficiency of boron in animals such as frogs and zebrafish has been linked to adverse effects on embryonic development. Therefore, it may be crucial for embryo development, but this is limited to those two species,” he remarked.
Boron offers numerous benefits for humans, as evidenced by multiple studies.
- Bone health
- Wound healing
- Hormone regulation
- Magnesium absorption
- Anti-inflammatory effects
- Antioxidant support
- Detoxification
- Cognitive benefits
- Cancer prevention and treatment
Research suggests that individuals should aim to consume at least 1 milligram of boron daily to maintain basic health, yet many may be lacking in their intake.
A diverse diet centered on vegetables, plant-based foods, nuts, and legumes can help increase boron levels while promoting knee health.
Benefits for Knee Health
Research indicates that boron can enhance knee health through its support of bone health, inflammation reduction, and potential improvements in joint flexibility and stiffness.
Reducing Inflammation
Research has also indicated that boron reduces inflammation by lowering key inflammatory markers like C-reactive protein (CRP), interleukin-6 (IL-6), and tumor necrosis factor-alpha (TNF-alpha). These markers are often elevated in individuals with inflammatory conditions such as arthritis, cardiovascular disease, Alzheimer’s, and certain cancers.
Supporting Bone Health
One manner in which boron impacts bone health is through its influence on vitamin D. Boron enhances the absorption and utilization of vitamin D, crucial for calcium and phosphorus metabolism vital in building and maintaining strong bones. Research has also indicated that boron can increase blood levels of vitamin D (25-hydroxyvitamin D), potentially helping sustain elevated circulation levels.
Enhancing Joint Function
Studies have indicated that boron can improve joint health.
Food Sources
Boron is mainly found in plant-based foods. Some of the top sources include:
- Fruits and fruit juices like raisins, prunes, peaches, grapes, apples, pears, and avocados
- Vegetables such as broccoli, spinach, and carrots
- Legumes like peanuts, beans, lima beans, and green peas
- Other food items including coffee, milk, cider, wine, and beer
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Recommended Amounts
Although there are no official recommended daily allowances for boron, both animal and human studies recommend that adults consume between
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