In modern cuisine, animal bones were once considered inedible waste. Most people didn’t think about these “scraps,” so they went in the trash with the paper napkins, decorative trimmings, and other unfinished food, never to be thought of again.
That is, until they finally started getting the recognition they deserve. Now, bone marrow is not only a treat—spared and served as a hot-ticket item in restaurants around the world—but it’s also becoming more popular in even the smallest kitchens because it’s so healthy.
This article will tell you more about bone marrow, why it’s so good for us, and how to add it to your diet (without going to a fancy restaurant).
Bone marrow, the jelly-like substance inside bones, was once considered a delicacy. But over time it fell out of favor as a food source Now bone marrow is regaining popularity for its stellar nutritional profile and potential health benefits But is pork bone marrow in particular a healthy choice? Let’s explore the nutrition facts and health effects of consuming bone marrow from pigs.
What is Bone Marrow?
Bone marrow is a soft, spongy tissue that fills the interior cavities of bones. It contains special stem cells that produce new blood cells.
There are two main types of bone marrow:
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Red marrow – Found in flat bones like the hips and ribs. It produces red and white blood cells.
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Yellow marrow – Found in long bones like thighs. It stores energy fats.
Pork bones contain both red and yellow bone marrow The femurs or leg bones contain the highest amount of nutritious marrow,
Nutritional Profile of Pork Bone Marrow
The nutrition facts of pork bone marrow reveal it is very high in fat, but over 90% comes from healthy unsaturated fats like omega-3s.
A 1 tablespoon serving of pork bone marrow contains:
- 110 calories
- 12g fat (mostly mono and polyunsaturated)
- 1g protein
- Rich in vitamins A, B12, K2 and minerals like selenium, zinc, iron
Pork marrow is exceptionally high in vitamin B12, providing over 140% of the daily value. It also contains collagen, glutamine, glucosamine and other beneficial compounds.
Potential Health Benefits of Consuming Pork Bone Marrow
Research indicates that regularly eating bone marrow provides several health perks:
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Anti-inflammatory effects – Substances like glycine and CLA in marrow lower inflammation linked to arthritis, diabetes, etc.
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Gut health – Glutamine in marrow helps rebuild the intestinal wall, improving leaky gut.
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Heart health – Omega-3s in marrow can reduce risk factors for heart disease like high cholesterol and triglycerides.
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Joint health – Glucosamine and chondroitin in marrow support healthy cartilage and prevent joint deterioration.
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Skin health – Collagen and vitamin A in marrow increase skin elasticity and hydration.
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Immune function – Rich reserves of vitamin B12 and other nutrients boost immunity.
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Strong bones – Nutrients like calcium, phosphorus and vitamin K2 promote bone density.
The vitamins, minerals, collagen and other nutritional compounds make pork bone marrow an excellent addition to a healthy diet.
Safety Concerns Regarding Pork Marrow Consumption
Eating any uncooked pork products comes with a risk of transmitting diseases or parasites to humans. However, bone marrow is generally safe if proper food safety guidelines are followed:
- Source bones from reputable butchers/suppliers
- Separate raw marrow bones from other foods
- Cook marrow thoroughly until the interior reaches 145°F minimum
- Consume marrow immediately after cooking
- Refrigerate leftovers promptly
Taking these precautions minimizes any risks and allows you to enjoy nutritious marrow safely. People with liver disease or gout should consume marrow sparingly.
How to Add More Bone Marrow to Your Diet
There are easy ways to incorporate pork bone marrow into recipes:
- Roast marrow bones and spread on bread or blend into pasta
- Simmer bones into bone broth full of collagen
- Whip marrow into sauces and pan gravies for flavor
- Mix marrow into ground meat for juicy burgers
- Stir marrow into risotto at the end of cooking
Marrow Can Help Heal the Digestive Tract
People who work in medicine, especially those who practice holistic medicine, have “prescribed” bone broth as a way to heal and help the digestive tract. Real bone broth is cooked slowly for hours on end, which pulls nutrients from the marrow as the bones break down (without burning them).
Many doctors and nutritionists have found that bone marrow is good for people with gluten intolerance, Celiac’s disease, leaky gut, or IBS (irritable bowel syndrome). It can help ease their symptoms.
By sealing the stomach lining, bone marrow helps reduce inflammation, which in turn eases pain and improves gut health overall.
Marrow May Help Restore White Blood Cells
On little more than a hunch, Dr. A Swedish oncologist named Astrid Brohult gave bone marrow soup to people with leukemia to help their own bone marrow get back to normal function (1). While the first experiment didn’t have very consistent results, some patients did see huge improvements, like their white blood cell count going back up and their energy levels going up.
A full decade later, Brohult’s biochemist husband thought he had found the ingredient that makes white blood cells. There is a group of compounds in bone marrow called alkylglycerols (AKGs) that help the immune system. These lipids are also found in human breast milk. (1).
Things we already know about bone marrow are very interesting, and more research is still being done on the subject.
Is Bone Broth Good For You? – Dr.Berg’s Opinion
FAQ
Is it safe to eat pork bone marrow?
Is pig bone marrow good for you?
Is bone marrow high in cholesterol?
Is bone marrow good fat or bad fat?
Is beef bone marrow healthy?
Beef bone marrow is a healthy food choice due to its abundant nutritional content, including proteins, beneficial fats, vitamins, minerals, collagen, and other essential components. Its significance throughout history and versatility in cooking highlight its value as a nutrient-rich dietary source.
What type of meat is good for bones?
However, the type of meat that is best for the bones depends on the cooking method and cut of the meat. Lean meats such as chicken and fish are good options for bone health. Additionally, lean red meats such as beef and pork can also be beneficial for bones if cooked using healthy methods such as grilling or roasting.
Is bone marrow healthy?
Bone marrow, once considered undesirable, is now popular among wellness enthusiasts and chefs. This tender meat, found in various animal bones, is flavorful and nutritious. Cooking it makes it soft and it can be enjoyed on toast or in broth. But is it actually healthy? Let’s weigh the pros and cons.
Why should you eat bone marrow?
Eating bone marrow improves your production of white blood cells, which are an integral part of the immune system, defending the body against toxins and disease. Bone marrow is rich in the B vitamins necessary for bodily processes like energy production. It also contains the fat alkylglycerol, which is immune-boosting.