Humans have been enjoying delicious and nutritious animal bone marrow for centuries. Tastes sweet and rich, and feels hearty. It’s mostly used to add flavor to broths and soups. Recently, it has become a main course item at gourmet restaurants around the world.
The marrow is a soft tissue that is found in the middle of bones. It is mostly found in the spine, hip, and thigh bones. Its stem cells produce red and white blood cells. These cells move oxygen throughout the bloodstream, assisting with tasks like blood clotting.
As bone marrow has become more popular in top restaurants around the world, scientists and doctors have started to look more closely at the health benefits it offers.
One study showed that the fat tissue in bone marrow contains a hormone called adiponectin. This hormone helps break down fats. It can keep insulin levels normal and has been linked to a lower risk of diabetes, heart disease, and other cancers linked to obesity. Â.
High levels of adiponectin are directly linked to a decreased risk of getting diabetes and other cardiovascular diseases. Low levels of adiponectin were found in people who were overweight, but levels of the hormone went up as the people lost weight.
Bone marrow is full of collagen, which improves the health and strength of bones and skin.Â
A lot of glucosamine is also in it, which helps fight osteoarthritis, eases joint pain, and lowers inflammation in the joints.
Bone marrow has a lot of glycine and conjugated linoleic acid, both of which have been shown to be very good at reducing inflammation. Chronic inflammation is linked to serious diseases such as cancer, heart disease, diabetes, arthritis, depression, and Alzheimerâs.
Bone marrow contains high levels of fat and calories, but it also has nutrients like vitamin B12.
Bone marrow also contains significant portions of your reference daily intake (RDI) of the following nutrients and minerals:
Although bone marrow is an excellent source of different vitamins and minerals, itâs also high in fat. When you eat bone marrow, make sure you don’t eat too much so you don’t gain weight.
The fatty tissue inside bones is called bone marrow. It has become a rising star ingredient among famous chefs because it tastes and feels like meat. The marrow from pork bones is especially tasty and can be spread on toast or used to add flavor to savory dishes. But is pork bone marrow safe to eat? How should you cook it? Let’s look at the most important questions about this trendy food.
Is Pork Bone Marrow Safe to Eat?
The first concern many people have is whether pork bone marrow is safe to consume, especially if eaten raw right out of the bone
According to food safety experts, bone marrow is perfectly safe to eat as long as the pork reaches the proper internal cooking temperature. As with any raw pork product it’s essential to cook the meat thoroughly to kill potential bacteria like salmonella.
The U.S. Department of Agriculture (USDA) states that pork should be cooked to a minimum internal temperature of 145°F to ensure any parasites or pathogens are killed. This temperature guidance applies whether you are cooking pork chops, roasts, ribs, or any cut containing bone marrow.
As long as the meat reaches this safe 145°F temperature, it is completely fine to eat the marrow inside the bones. The heat from cooking is sufficient to eliminate any risks.
There are no risks when you cook pork bone marrow in soups, roast it, sauté it, or spread it on bread. Just make sure to use a meat thermometer to check the temperature inside for safety. Consuming raw pork and its bone marrow is risky and not recommended.
Nutritional Benefits of Pork Bone Marrow
Beyond tasty flavor, pork bone marrow provides several nutritional benefits that make it worthy of its rising popularity.
Here are some of the key nutrients found in bone marrow:
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Protein – Pork bones contain collagen, gelatin, and other proteins important for skin, bone, and muscle health. The rich protein content provides a satiating effect as well.
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Vitamin A – Bone marrow is one of the richest food sources of vitamin A, which supports eye health and immunity.
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Vitamin K2 – This vitamin plays a key role in blood clotting and bone metabolism.
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Iron – Important for preventing anemia and cognitive functioning. Pork marrow contains a highly bioavailable heme-iron.
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Zinc and manganese – These minerals support wound healing, thyroid function, and bone health.
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Anti-inflammatory compounds – Substances like conjugated linoleic acid (CLA) help reduce inflammation in joints and throughout the body.
So in moderation, pork bone marrow can provide key vitamins, minerals, and other nutrients that offer health perks. It packs a nutritional punch.
How To Cook and Eat Pork Bone Marrow
Chefs and home cooks alike have found many creative ways to incorporate pork bone marrow into meals:
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Roast marrow bones – Roast pork femur or knuckle bones in the oven to extract the marrow. Scoop it out to spread on bread or mix into pasta.
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Simmer into broths – Long-cooked pork broth coaxes out marrow to create a mineral-rich stock perfect for soups or stews.
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Sauté like butter – Rendered marrow can be heated in a pan and used to sauté vegetables or meats. Spread it on toast for an instant snack.
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Finishing sauce – Whisk marrow into pan sauces, gravies, or meat glazes for a hit of rich flavor.
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Marinate meats – Soak pork chops or roasts in a marinade infused with marrow for juicy, tender results.
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Stuffing ingredient – Incorporate chopped marrow into stuffings and dressings for chicken or pork.
When cooking or prepping pork bone marrow at home:
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Ask the butcher for marrow-rich bones like femurs, knuckles, necks, or feet.
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Simmer bones for 36-48 hours to fully extract marrow into broths.
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Roast marrow bones at 400°F 25-30 minutes until bubbling and fragrant.
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Scoop out marrow and add to sauces, spreads, etc.
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Cook any raw pork to safe minimum internal temperature.
With smart handling and preparation, pork bone marrow can be an excellent addition to all types of savory dishes.
Potential Concerns Around Pork Bone Marrow
While pork bone marrow offers tasty flavor and useful nutrition, there are a few potential downsides to consider:
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High in cholesterol – Bone marrow is nearly pure fat, containing substantial cholesterol which should be limited in the diet.
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High in calories – Just 1 tablespoon of marrow provides over 100 calories, so portion sizes must be monitored.
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May irritate digestive issues – The high fat content may worsen conditions like diarrhea, Crohn’s disease, or irritable bowel syndrome when consumed in excess.
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Contains purines – Compounds that can exacerbate gout or kidney stones for those prone to these conditions.
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Not suitable for certain diets – The high saturated fat and cholesterol content makes marrow incompatible with vegan, vegetarian, or low-cholesterol diets.
The key is enjoying pork bone marrow in moderation as part of an overall healthy diet. Limit intake to a few times per month and keep portion sizes small. Check with your doctor about any special dietary restrictions too.
Safety Tips for Consuming Pork Bone Marrow
To safely reap the rewards of pork bone marrow, keep these food safety tips in mind:
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Always cook raw pork thoroughly to an internal temperature of at least 145°F.
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When roasting marrow bones, bake at 400°F for at least 25-30 minutes until fragrant and bubbling.
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Refrigerate cooked marrow bones or extracted marrow within 2 hours and use within 3-4 days.
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For soup marrow bones, bring broth back to a boil before consuming.
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Avoid cross-contamination by using separate cutting boards and utensils for raw marrow bones.
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Check with your doctor before eating if you have gout, kidney stones, or digestive conditions.
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Monitor portion sizes as marrow is high in cholesterol and saturated fat.
To summarize, pork bone marrow can offer a decadent depth of flavor and key nutrients like protein, vitamin A, and vitamin K when included in the diet in moderation. Always cook marrow-containing pork thoroughly to a safe internal temperature. Limit intake to occasional small portions to keep cholesterol and saturated fats under control. With smart preparation and handling, pork bone marrow can be a tasty and healthful treat. Just be sure not to overdo it, and check with your doctor about any specific dietary restrictions. This rising star ingredient offers tasty potential when properly appreciated in balance.
More on Diet & Weight Management
How to Prepare Bone Marrow
There are dozens of ways to add bone marrow to your diet. Make sure youâre sourcing it from a quality butcher. A clean bone that is pale pink and comes from an animal that lived naturally and freely is what you want. Â.
While you can get bone marrow from almost any animal, beef marrow is the most popular. Tell your butcher that you want to cook with bone marrow, and they should give you some good ideas. Otherwise, you can ask them for shank bones, neck bones, knucklebones, or oxtail. Â.
Broths and Soups
The traditional way to use bone marrow is in a broth or soup. How thick or rich you want your liquid to be will dictate how much marrow you put in. To extract bone marrow, simmer the bones for 36 to 48 hours.
SautéÂ
You can use bone marrow like you would work with any other type of oil. Heat it up on a frying pan and let it melt. Use a spoon to get the marrow out of the bone, then put it on a hot skillet with olive or canola oil.
Sauce
A great way to use bone marrow is in a sauce, especially for meat dishes. Extract the marrow as you would for a broth and add it into your sauce.
Spread
Bone marrow tastes like butter, so put some on a cracker or toast and enjoy it.
You can also buy bone marrow that has already been removed from the bone. Liquid, powder, and capsule (pill) products make it easy to add bone marrow into your cuisine.
Bone marrow is so nutritious
FAQ
Is pig bone marrow good for you?
What does pork bone marrow taste like?
What kind of bone marrow can you eat?
Can humans eat pork bones?
Is it safe to eat bone marrow?
As long as the meat reaches a safe temperature, it’s perfectly safe to eat the marrow inside the bones. Cook all raw beef, pork, lamb, and veal steaks, chops, and roasts to a minimum internal temperature of 145°F as measured with a food thermometer before removing meat from the heat source.
Can one eat pork?
A cooked, medium pork cutlet or steak provides 239 calories, 34 grams protein, 10 grams fat, 4 grams saturated fat, 697 milligrams sodium, and 0 grams carbohydrate, if you eat only the lean part of the steak. Pork contains many of the micronutrients (vitamins and minerals) found in beef and it is high in protein, but can be lower in fat than beef—depending on cut and preparation. Meat from any kind of mammal, including pork, can cause an allergic reaction (and some people who are allergic to mammalian meat also react to poultry).
Can you eat cow bone marrow?
It is acceptable to consume cow bone marrow as it is rich in beneficial saturated fats, minerals, and proteins such as collagen. It can be enjoyed directly from the bone, spread on bread, or even added to tacos. Additionally, the marrow bones can be simmered with vegetables to create a nourishing bone broth. Can you eat all the marrow?
Can you eat red bone marrow?
Red bone marrow is safe to eat and is commonly consumed by humans as a food source. It is composed of yellow marrow found within the long bones, along with red marrow that contains a higher concentration of nutrients compared to yellow marrow. Are there any benefits to eating bones?