Used as an anti-inflammatory herbal remedy as well as a leafy green vegetable, borage lends a mild, cucumber-like flavor to fresh salads. Borage can be boiled and served like spinach or added to soups, but you may receive more nutritional benefits if you eat its leaves raw. This herb's edible star-shaped blue flowers may be sprinkled on salads or used to decorate desserts. Borage offers vitamins A, B and C, manganese, iron and other nutrients.
Calories and Macronutrients
One cup of raw borage with tough leaves and hairy stems removed has only 19 calories and less than 1 g of fat, according to the U.S. Department of Agriculture. The small amount of fat in borage leaves comes primarily from its polyunsaturated and monounsaturated fats. A 1-cup serving of raw borage has 3 g of carbohydrates and 2 g of protein.
Fatty Acids
Out of the 0.6 g of total fats in 1 cup of borage, only 0.1 g consists of polyunsaturated fatty acids. However, the oil extracted from borage seeds is a rich source of gamma-linolenic acid, an essential polyunsaturated fatty acid that promotes healthy brain function, metabolism, growth and development. Borage oil, when extracted from the herb's seeds, may be taken as an herbal remedy to relieve joint pain, arthritis and inflammatory skin conditions.
Vitamins
A 1-cup serving of raw borage provides 3,738 IU, or international units, of vitamin A, exceeding the recommended dietary allowance for adults. The RDA for vitamin A is 3,000 IU for men ages 19 and older and 2,333 IU for women ages 19 and older. Vitamin A prevents infection by maintaining the integrity of your skin and the tissues that line your mouth, respiratory tract and internal organs. Vitamin A also promotes eye health and wound healing. One cup of borage offers 31 mg of vitamin C, which boosts your natural immunity and prevents the cellular alterations that promote chronic disease. Borage contributes to your daily requirements for B-complex vitamins, including folate, thiamin, niacin and riboflavin. The B vitamins play roles in nerve and brain function, blood formation and metabolism.
Minerals
Borage provides manganese, iron, magnesium, potassium and calcium. One cup of raw borage provides 0.3 mg of manganese, an antioxidant mineral that protects your body against cellular damage and contributes to bone formation, wound healing and metabolism. The adequate daily intake for manganese is 2.3 mg for men ages 19 and older and 1.8 mg for women ages 19 and older. The iron in borage enables your body to utilize oxygen and produce energy. Magnesium, potassium and calcium are vital for healthy bone formation, nerve and muscle function.
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