Once disregarded, bone marrow is now recognized as a nutritional powerhouse with a host of unexpected health advantages.
Although many societies have eaten it throughout history, there is growing interest in its possible health advantages today.
Proteins, good fats, vitamins, minerals, and other nutrients are all abundant in bone marrow. Together, these nutrients support general health and well-being.
Some studies show that eating bone marrow may help your immune system, heart, joints, digestive system, brain, blood health, bone strength, skin renewal, and weight control.
It is very important to find natural and effective ways to keep our health in good shape these days, when lifestyle-related illnesses and chronic illnesses are common.
With its rich nutritional composition, it provides a special and all-encompassing method of improving human well-being.
Discovering the health benefits of bone marrow and how to eat it will help us eat well and enjoy many health advantages.
Beef bone marrow is a nutritious food that has recently grown in popularity. However some people wonder if the cholesterol content makes it unhealthy. This article explains everything you need to know about the cholesterol levels in beef bone marrow.
An Overview of Bone Marrow
Bone marrow refers to the soft spongy tissue inside bones. It contains stem cells that develop into blood cells and is concentrated in the bones of the hips thighs, and spine. Bone marrow from beef and other animals is edible and contains many nutrients. It has a rich, slightly sweet flavor and smooth texture.
Beef bone marrow can be roasted and served alongside toast, used to make bone broth, or spread on meats, bread, and vegetables. It provides protein, vitamin B12, riboflavin, iron, and other vitamins and minerals. Bone marrow is also rich in compounds like collagen, conjugated linoleic acid (CLA), glycine, and glucosamine.
The Cholesterol Content of Beef Bone Marrow
Yes, beef bone marrow does contain a significant amount of cholesterol.
Studies have found that 100 grams of raw beef bone marrow contains:
- 91-190 mg cholesterol
So in a 1 tablespoon (14 gram) serving, you would get approximately:
- 13-27 mg cholesterol
For comparison, other common foods contain:
- Egg yolk: 184 mg per yolk
- Ground beef: 70-95 mg per 100 grams
- Chicken breast: 60-80 mg per 100 grams
- Salmon: 40-60 mg per 100 grams
As you can see, the cholesterol content of beef bone marrow is relatively high compared to other animal foods. A small serving can provide over 10% of the recommended daily limit of 300 mg per day.
However, the cholesterol content can vary considerably based on factors like the diet and breed of the cattle. Grain-fed cattle tend to have higher cholesterol levels than grass-fed cattle.
Is the Cholesterol Harmful?
For most people, consuming cholesterol from foods like beef bone marrow does not negatively impact blood cholesterol levels or heart health.
Dietary cholesterol only makes up about 25% of the cholesterol in your blood. The body tightly regulates how much cholesterol it produces naturally. When you eat more cholesterol, your liver simply makes less to compensate.
However, about 25% of the population are considered “hyper-responders” who see significant increases in LDL cholesterol from eating high-cholesterol foods. These people may want to limit intake of bone marrow and other cholesterol-rich foods.
Hyper-responders tend to have genes that predispose them to high cholesterol. Familial hypercholesterolemia is one such genetic condition.
People with diabetes, fatty liver, or obesity may also respond more negatively to dietary cholesterol. Individuals with heart disease or at high risk of heart attack and stroke should be more cautious about cholesterol-containing foods.
Ways to Enjoy Beef Bone Marrow While Limiting Cholesterol
Here are some tips for keeping cholesterol in check while still enjoying beef bone marrow:
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Use small portions as a spread or topping rather than eating large servings alone. A teaspoons worth on some vegetables or meat is plenty.
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Choose grass-fed over grain-fed marrow bones whenever possible. Grass-fed marrow has lower cholesterol levels.
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Avoid eating marrow multiple times per week. Make it an occasional treat rather than a daily habit.
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Roast bones and make bone broth to get the benefits of collagen and minerals in the bones themselves without as much marrow.
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Pair marrow with vegetables, fruits, whole grains, beans, and other fiber-rich plant foods. Fiber helps reduce cholesterol absorption.
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Maintain an overall healthy, balanced diet low in saturated fat and rich in produce, lean proteins, and anti-inflammatory fats like olive oil.
Beef bone marrow does contain a significant amount of cholesterol. A 1-2 tablespoon serving can provide over 10% of the daily recommended limit. However, for most people beef bone marrow can be enjoyed in moderation as part of a healthy diet. Those with high cholesterol, heart disease, or hyper-responsiveness to dietary cholesterol may want to avoid beef marrow or limit intake to occasional small servings.
Supports joint health
Collagen, a protein found in bone marrow, is a necessary component of joint cartilage and connective tissues.
It gives the joints structure, strength and suppleness, facilitating smooth movement and cushioning.
Consuming bone marrow may aid in the development and preservation of healthy collagen in the joints.
GAGs such as hyaluronic acid and chondroitin sulfate are also found in bone marrow.
These chemicals are essential for the health and integrity of joint cartilage.
GAGs aid in the retention of moisture in the joints, enhancing lubrication and minimizing bone friction.
Consuming bone marrow may increase the availability of these crucial joint-supporting chemicals.
Boosts immune health
Bone marrow is essential for immunological function. Its job is to make many immune cells, like white blood cells, that protect the body from getting viruses, infections, and other harmful substances.
Here’s how bone marrow helps with immune function:
- White blood cell production
The principal location of hematopoiesis, or the process of producing new blood cells, is bone marrow.
It generates many types of white blood cells such as lymphocytes, neutrophils, monocytes, eosinophils and basophils.
These cells are essential for immunological responses such as detecting and eliminating foreign invaders and regulating immune responses [3].
Another thing it does is help the body make antibodies, which are proteins that help find and get rid of potentially harmful chemicals in the body.
Antibodies recognize and eliminate particular antigens such as bacteria, viruses and poisons.
Within the bone marrow, hematopoietic stem cells give rise to all blood cells, including immune cells.
These flexible cells can change into different kinds of white blood cells based on what the body needs. This helps the immune system by making more cells when it needs to.
Certain immune cells, such as B and T cells, mature within the bone marrow.
B cells grow up and make antigen-specific receptors in the bone marrow before spreading to fight infections all over the body.
But T cells grow up in the thymus gland, even though the bone marrow is very important for their development. Featured product offerFuture Kind+ Organic Vegan Protein Powder – Vanilla Flavored.
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Is Bone Broth Good For You? – Dr.Berg’s Opinion
FAQ
Is beef bone marrow a good or bad cholesterol?
Is bone marrow good or bad fat?
Is bone marrow the healthiest meat?
Is beef bone broth bad for cholesterol?
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. Is it OK to eat cow bone marrow?
Can I eat lamb instead of beef if I have high cholesterol?
Both lamb and beef have saturated fats and may raise the levels of bad cholesterol in the blood. Lamb generally contains more fat content when compared to beef or pork. Consumption of both lamb and beef should be in moderation.
How much fat is in a tablespoon of beef bone marrow?
One tablespoon of beef bone marrow contains about 13.5 grams of total fat. If you’re considering adding it to your diet, keep in mind that you should limit your total daily fat intake to between 20 and 35 percent of your calories, or about 44 to 77 grams of fat on a 2,000-calorie diet.
Is bone marrow high in cholesterol?
Bone marrow is rich in fat and, therefore, high in cholesterol. The amount of fat depends on the animal, with cattle bones containing the highest cholesterol levels. Enjoy it in moderation if you choose to include bone marrow in your diet. Is Bone Marrow Healthier Than Meat?