Bone marrow is an ingredient that has been used worldwide for millennia. More recently, it has become a delicacy in gourmet restaurants and trendy eateries. He has also begun to gain momentum in health and fitness circles, thanks to his stellar nutrient profile and many benefits.
This article discusses bone marrow, the benefits and harms of human health, and how to add it to your diet.
What is bone marrow?
Bone marrow is a type of spongy tissue in the center of the bones. It is most concentrated in the spine and hips. It contains stem cells that turn into red blood cells, white blood cells, or platelets. They are involved in oxygen transport, immune function and blood coagulation ( 1 ).
The bone marrow of animals such as cow, lamb, caribou and elk is commonly used in many cuisines of the world. It has a rich, slightly sweet taste with a smooth texture and is often served with toast or used as a base for soup. Bone marrow can also be used to make bone broth or bread spreads, with fried vegetables or meat dishes.
Bone marrow is a type of tissue found in bones. The bone marrow of animals is often served with toast, used as the basis for soup.
Bone marrow nutritional value
The bone marrow contains a lot of calories and fats, as well as a small amount of nutrients such as protein and vitamin B12.
- Calories: 110
- Total Fat: 12 grams
- Protein: 1 gram
- Vitamin B12: 7%
- Riboflavin: 6%
- Iron: 4%
- Vitamin E: 2%
- Phosphorus: 1%
- Thiamine: 1%
- Vitamin A: 1%
The bone marrow contains a small amount of B vitamins – pantothenic acid, thiamine and biotin, which are necessary for important body processes, including energy production ( 3 ). It is also rich in collagen, the most abundant protein in your body. The addition of collagen to the diet is believed to enhance skin health and reduce joint pain (4 ).
The bone marrow is high in calories and fat. It also contains protein, vitamin B12, riboflavin, collagen, and conjugated linoleic acid.
Bone Marrow Health Benefits
Although no studies provide a direct assessment of the effects of bone marrow intake, there are many studies available on the health benefits of its components. In particular, collagen, glycine, glucosamine and conjugated linoleic acid have been carefully studied for their potential health effects.
Supports connecting function
Some compounds in the bone marrow are believed to optimize joint health.
For example, glucosamine is a compound found in cartilage that is often used as a natural remedy for osteoarthritis due to its ability to reduce inflammation and relieve joint pain ( 10 ).
Collagen can support articular cartilage production to help support joint function ( 11 ). In one 6-month study involving 147 athletes, adding 10 g of collagen per day significantly reduced activity-related joint pain ( 12 ).
Although short-term inflammation is an important part of your body’s defense system, chronic inflammation is thought to contribute to diseases such as heart disease, diabetes, and cancer.
Conjugated linoleic acid (CLA), another compound in the bone marrow, has also been found to reduce several markers of inflammation in the blood. According to a two-week study in 23 men, taking 5.6 g of CLA per day effectively reduced the levels of specific proteins involved in inflammation, including tumor necrosis factor-alpha and C-reactive protein ( 17 ).
Promotes Skin Health
Collagen is a type of protein that is found throughout the body and plays an important role in skin health.
One 8-week study involving 69 women showed that adding 2.5–5 g of collagen helps improve skin elasticity and hydration ( 20 ).
Similarly, a study in mice showed that collagen treatment for 8 weeks increases the collagen content and antioxidant activity in the skin, which can help protect against skin damage and aging ( 21 ).
Limited Bone Marrow Consumption Studies
Please note that all of the above studies were carried out using additives containing concentrated amounts of individual compounds found in bone marrow.
More research is needed to determine if bone marrow intake itself can provide similar health benefits.
Although research is limited by the health effects of bone marrow itself, studies show that many of its components can support joint function, reduce inflammation, and promote healthy skin.
How to add bone marrow to your diet
Bone marrow can be bought at farmers’ markets, butchers and health food stores. You can use the bones of almost any animal, but beef bone marrow is a great choice for beginners because of the size of the bones and the wide availability.
Some of the most popular sources of bone marrow include:
- Bone marrow
- bone marrow bones
- bone marrow neck
- tail of a bull
If you plan to use your bone marrow as the basis for bone broth or soups, you can use the whole bone in your recipe, rather than extract the bone marrow separately. You can also ask the butcher to split the bones for you, which can save you a significant amount of time and effort if you plan to eat it directly from the bone after frying.
To prepare the bone marrow, place the bones in the (232 ℃) oven and sauté for about 15 minutes. The bone marrow can be removed from the bone after preparation. It is often served with toast and marmalade. You can also distribute it to your favorite dishes, including meat, bread, fried vegetables, and more.
Bone broth is also common, which is cooked over low heat for 24–48 hours to extract useful nutrients and compounds found in bone marrow and bone marrow.
Not to mention the fact that bone broth supplements are available in the form of liquid, powder and capsules for a quick and convenient alternative to consuming bone marrow directly from the bone. You can find these products locally or online.
Bone marrow is widely available and can be extracted from fried bone. Bone broth supplementation is a quick and convenient alternative to bone marrow.
We briefly examined the benefits and harms of bone marrow in human nutrition. The bone marrow contains several healthy compounds, including collagen, conjugated linoleic acid, glycine, and glucosamine.
Although research has limited the health benefits of bone marrow itself, these compounds have been associated with reduced inflammation, improved skin health, and improved joint function.
Best of all, the bone marrow is widely available, tasty and easy to use for many different recipes.