Vegetable

Borage

69Health
Score

Borage is a nutrient-dense leafy green with a distinctive mineral and vitamin profile, particularly rich in iron, potassium, and vitamin C, making it a valuable addition to longevity-focused diets.

Track Borage in Formulate — free

Log it, see it roll into your daily nutrient coverage, and build a scored stack.

Open app →

Why Borage scores 69

Nutrient density32

Protein quality11

Fiber content0

Healthy fats5

Bioactive compounds11

Glycemic impact10

Top nutrients

Vitamin C38.9Iron18.3Manganese15.2Copper14.4Magnesium12.4

Nutrition

per_100g

Calories

1.8g

Protein

3.1g

Carbs

0.7g

Fat

Fiber

Health benefits

Enhanced iron bioavailability and red blood cell support

strong evidence

Borage provides heme-independent iron (3.3mg/100g) alongside vitamin C (35mg/100g), which enhances non-heme iron absorption and supports oxygen transport and mitochondrial function

Blood pressure regulation and cardiovascular protection

strong evidence

High potassium content (470mg/100g) relative to sodium (80mg/100g) supports vasodilation and sodium-potassium pump function, while magnesium (52mg/100g) aids endothelial function

Anti-inflammatory response via GLA and polyphenols

moderate evidence

Borage seed oil and fresh leaves contain gamma-linolenic acid and chlorogenic acid, which modulate inflammatory pathways and reduce systemic inflammation markers

Bone mineral density maintenance

moderate evidence

Combination of calcium (93mg/100g), magnesium (52mg/100g), and phosphorus (53mg/100g) provides cofactors essential for osteoblast function and bone turnover regulation

Antioxidant defense and cellular protection

emerging evidence

Chlorogenic acid and other polyphenolic compounds neutralize reactive oxygen species and support Phase II detoxification pathways

Pairs well with

·Pair with citrus (lemon, orange) to amplify non-heme iron absorption through vitamin C synergy and enhance bioavailability of polyphenolic compounds
·Combine with olive oil to facilitate fat-soluble nutrient absorption and provide additional anti-inflammatory oleocanthal alongside borage's GLA
·Mix with fermented foods (sauerkraut, kimchi) to enhance mineral bioavailability through organic acids and support gut microbiota that metabolize polyphenols
·Serve with vitamin D-rich foods (fatty fish, egg yolks) to optimize calcium absorption and bone mineralization support

Practical tips

·Best timing: midday
·Select young, tender borage leaves (pre-flowering stage) for milder flavor and optimal nutrient density; older leaves become more fibrous and bitter
·Consume fresh or lightly cooked within 2-3 days of harvest, as borage leaves wilt quickly and oxidative damage accelerates with storage time
·Blanch for 1-2 minutes before freezing to deactivate oxidative enzymes and preserve vitamin C content for longer-term storage
·Remove the fuzzy stem portions before eating, as they are tough and less palatable; focus on the tender leaf tissue for best culinary experience
·Start with small quantities (1-2 handfuls per serving) if new to borage, as some individuals experience mild gastrointestinal adjustment to its mucilaginous texture

Related foods