Often called “nature’s candy,” raisins are cholesterol-free, low in sodium, high in fibre and totally fat-free. They are one of the richest sources of boron, a mineral documented to reduce bone loss in post-menopausal women. Sprinkle a handful into calcium-rich yogurt for optimum bone-benefits and add pecans, another food rich in boron. Other food sources include pears, soya beans, almonds, hazelnuts, tomato, prunes, rosehips and peanuts Average boron intake is 1-2mg a day, but a minimum of 3mg (and maximum of 10mg daily) is probably healthier. Chemical fertilizers inhibit the uptake of boron from the soil: an organic apple grown in good soil may have 20 mg boron, but if grown with fertilizer it may have only 1 mg of boron. Fertilizers combined with poor food choices have greatly reduced our boron intake compared to 50 or 100 years ago.

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