Is Pork Bone Marrow Actually Healthy for You?

Bone marrow conjures images of rich, fatty deliciousness It’s a prized ingredient in many cuisines and dishes But is pork bone marrow healthy?

The short answer is yes – in moderation. Pork bone marrow is packed with nutrients and health benefits. But it’s also high in calories and saturated fat. Used wisely as part of an overall healthy diet bone marrow can be very good for you.

What is Bone Marrow?

Bone marrow is a soft, spongy tissue found inside bones. There are two main types:

• Red marrow – contains stem cells that produce red blood cells, white blood cells, and platelets. Red marrow is mainly found in flat bones like the hip bone, breast bone, skull, ribs, vertebrae, and shoulder blades.

• Yellow marrow – consists mostly of fat cells It is found in the hollow interior cavity of long bones like the femur and humerus

Bone marrow produces new blood cells and stores minerals, fats, and other nutrients. It also contains collagen, a structural protein that strengthens bones and skin.

In adulthood, red marrow mostly converts to yellow marrow as less blood cell production is needed. But red marrow still persists in bones like the pelvis, sternum, ribs, and vertebrae.

Nutritional Profile of Pork Bone Marrow

The nutritional merits of bone marrow come from its unique nutritional profile:

• Healthy fats – Bone marrow is about 50% fat by weight. The majority is monounsaturated fat like oleic acid, the same heart-healthy fat found in olive oil. It also contains omega-6 and omega-3 polyunsaturated fats.

• Protein – About 15-20% of bone marrow is high-quality protein containing all the essential amino acids. The collagen is especially beneficial.

• Vitamins and minerals – Bone marrow provides iron, phosphorus, selenium, manganese, magnesium and a variety of B-vitamins. It’s also one of the few food sources of vitamin K2.

• Glucosamine – Bone marrow contains substantial amounts of glucosamine, a compound used to relieve joint pain and treat arthritis.

So in many ways, bone marrow provides an impressive nutritional package. But to get the benefits without going overboard, it’s key to consume it in moderation.

Potential Health Benefits of Pork Bone Marrow

Science is still unraveling all the potential health benefits of bone marrow. But current research points to advantages like:

• Joint and bone health – The glucosamine in bone marrow relieves joint inflammation and may help prevent cartilage breakdown. The collagen strengthens bones.

• Heart health – The monounsaturated fats may improve cholesterol levels when replacing saturated fat. The omega-3s also benefit heart health.

• Immune function – Bone marrow is rich in nutrients that boost immunity like vitamin A, zinc, selenium and vitamin K2. The healthy fats also support the immune system.

• Skin and hair health – Collagen promotes skin elasticity and reduces wrinkles. The healthy fats provide moisture and nutrients for glowing skin and hair.

• Energy levels – The B-vitamins in bone marrow aid energy production and brain function. The iron carries oxygen through the bloodstream.

• Muscle maintenance – Bone marrow provides protein for building and repairing muscle tissue. The minerals like magnesium and phosphorus support muscle and nerve function.

Overall, bone marrow offers an array of vitamins, minerals, healthy fats and other compounds to benefit many aspects of health. But to reap these advantages, it’s best consumed as part of a balanced diet.

Nutritional Downsides of Eating Too Much Bone Marrow

Bone marrow certainly provides some excellent nutrition. But it’s important not to overdo it due to:

• High in calories – With about 50% fat and 20% protein, bone marrow packs a hefty calorie load. Just 100g contains about 330 calories. It’s easy to eat too many calories from bone marrow, leading to weight gain if you’re not careful.

• High in saturated fat – Around half the fat in bone marrow is saturated. Too much saturated fat raises LDL cholesterol levels, increasing heart disease risk.

• Rich flavor – The rich, fatty taste makes bone marrow very appetizing. It’s easy to eat more than a moderate portion without realizing it.

• May lack other nutrients – Bone marrow is excellent for things like protein, vitamins A and K2, and glucosamine. But it’s not a significant source of phytonutrients, fiber, vitamin C or other antioxidants.

To avoid these potential downsides, bone marrow works best as an occasional indulgence within an otherwise balanced, nutrient-dense diet. Let’s look at some healthy ways to incorporate it.

Healthy Ways to Eat Bone Marrow

Here are some tips to enjoy bone marrow in a healthy way:

• Eat in moderation – Limit portions to about 1-2 ounces (30-60g) a few times per month. This provides the benefits without overdoing calories, fat and flavor.

• Roast plain – Roasting plain bone marrow without added oils or breading allows you to control calories and fat. Roasted bone marrow has a naturally rich flavor.

• Pair with vegetables – Serve roasted marrow bones with a salad or roasted/sautéed veggies. This balances the rich marrow with nutrient-dense plant foods.

• Use as a spread – Small amounts of bone marrow make a flavorful, healthy spread on whole grain toast or crackers.

• Make bone broth – Simmering bones to make bone broth extracts marrow’s collagen, glucosamine and minerals into a nourishing stock.

• Use in place of butter/oil – In moderation, bone marrow can provide flavor and moisture in place of butter or oil when cooking veggies, eggs, etc.

• Top lean proteins – A thin slice of marrow on top of lean beef, poultry or fish adds flavor and healthy fats.

In many traditional diets like Paleo, bone marrow was valued as an occasional treat full of nutrition. By following similar practices and not overindulging, bone marrow can be a healthy part of your diet too.

The Bottom Line on Pork Bone Marrow

Pork bone marrow is packed with beneficial nutrition like protein, vitamins, minerals and healthy fats. In moderation, it provides great benefits for joint health, heart health, immune function and more.

But bone marrow is also high in calories, saturated fat and rich flavor. Eating too much can lead to unwanted weight gain and increased cholesterol levels.

The healthiest approach is enjoying pork bone marrow in modest amounts as part of a plant-focused diet. Roast plain marrow bones and pair with veggies, use as a spread, or add to broths and lean proteins.

By savoring marrow as an occasional treat, you can gain big nutritional benefits from this ancestral prized food without any downsides. Your joints, skin, hair and overall vitality will thank you.

So relish some marrow from time to time – your body will reap the rewards of this nutritious, delicious superfood in small doses. Moderation and balance is key to harnessing the health potential of pork bone marrow.