Bone marrow is a type of spongy tissue found in the center of bones. It offers numerous health benefits, such as reducing inflammation and supporting joint health.
For centuries, marrow has been valued as a culinary ingredient in many cultures worldwide. Recently, it has gained popularity in both high-end restaurants and more casual establishments.
Additionally, marrow is increasingly recognized in health and fitness circles due to its excellent nutritional profile and diverse benefits.
This article explores the nutrition, ancestral knowledge and benefits of bone marrow, along with providing tips on how to easily and deliciously incorporate it into your diet.
What is Bone Marrow?
Bone marrow, a spongy tissue found in the center of bones, is especially concentrated in the spine, hip, and thigh bones. This area of the body is rich in stem cells, which play a crucial role in producing red blood cells, white blood cells, and platelets. These cells have vital functions, including oxygen transport, immune defense, and blood clotting.
In various cultures, bone marrow from animals such as cows, lambs, caribou, and moose is a common delicacy. With its robust, slightly sweet flavour and smooth texture, it is often enjoyed alongside toast or as a base for soups.
Ancestral Knowledge and Weston A. Price:
Traditional cultures who consumed large animals recognized the importance of the nutritious marrow enclosed within the bones. They esteemed marrow as a highly valuable source of sustenance.
Weston A. Price exemplifies this well.: “For the Indians living inside the Rocky Mountain Range in the far North of Canada, the successful nutrition for nine months of the year was largely limited to wild game, chiefly moose and caribou. During the summer months the Indians were able to use growing plants. During the winter some use was made of bark and buds of trees. I found the Indians putting great emphasis upon the eating of the organs of the animals, including the wall of parts of the digestive tract. Much of the muscle meat of the animals was fed to the dogs. It is important that skeletons are rarely found where large game animals have been slaughtered by the Indians of the North. The skeletal remains are found as piles of finely broken bone chips or splinters that have been cracked up to obtain as much as possible of the marrow and nutritive qualities of the bones. These Indians obtain their fat-soluble vitamins and also most of their minerals from the organs of the animals. An important part of the nutrition of the children consisted in various preparations of bone marrow, both as a substitute for milk and as a special dietary ration” (Nutrition and Physical Degeneration, 6th Edition, page 260).
Nutritional Information of Bone Marrow
Bone marrow is rich in nutrients and healthy fat, containing modest amounts of proteins and vitamin B12. For example, just one tablespoon (about 14 grams) of raw bone marrow offers:
Total Fat: 12 grams
Protein: 1 gram
Vitamin B12: 7% of the Recommended Daily Intake (RDI)
Riboflavin: 6% of the RDI
Iron: 4% of the RDI
Vitamin E: 2% of the RDI
Phosphorus: 1% of the RDI
Thiamine: 1% of the RDI
Vitamin A: 1% of the RDI
In addition to these nutrients, bone marrow contributes additional B vitamins, pantothenic acid, thiamine, and biotin, all essential for important bodily processes, including energy production.
Another highlight is the high collagen content, the most abundant protein in the human body. Including collagen in the diet is believed to promote skin health and alleviate joint pain.
Additionally, bone marrow from animals such as cows, goats, and sheep contains conjugated linoleic acid (CLA), a fat that reduce inflammation and improve immune function.
Health Benefits:
Eating bone marrow can offer several health benefits:
Nutrient Density: Bone marrow is rich in essential nutrients, including vitamins A, D, E, and K, as well as minerals like calcium, phosphorus, magnesium, and iron. These nutrients are vital for maintaining overall health, supporting bone strength, immune function, and various metabolic processes.
Collagen and Gelatin: Bone marrow contains collagen and gelatin, which are essential proteins for joint health, skin elasticity, and gut integrity. Consuming bone marrow may help support joint function, promote skin health, and aid in digestive health by strengthening the gut lining.
Healthy Fats: Bone marrow is a source of healthy fats, including monounsaturated and saturated fats, as well as omega-3 fatty acids. These fats are important for brain health, hormone production, and cardiovascular function. Incorporating bone marrow into your diet can contribute to a balanced intake of fats, supporting overall health and well-being.
Bone Health: The presence of minerals like calcium, phosphorus, and magnesium in bone marrow makes it beneficial for bone health. Consuming bone marrow may help support bone density, prevent osteoporosis, and promote overall skeletal strength.
Immune Support: The nutrients found in bone marrow, including vitamins A, D, and E, play crucial roles in immune function. Vitamin A is essential for maintaining the integrity of mucosal surfaces, while vitamin D helps modulate immune responses. Vitamin E acts as an antioxidant, protecting cells from damage. Including bone marrow in your diet can help support a healthy immune system.
Wound Healing: Gelatin, present in bone marrow, has been linked to improved wound healing and tissue repair. Consuming bone marrow may aid in the healing process by providing the necessary building blocks for collagen formation and tissue regeneration.
Satiety and Flavor: Bone marrow is rich in flavor and has a satisfying, creamy texture when cooked. Including bone marrow in your meals can enhance the taste and texture of dishes while providing a feeling of satiety, which may help control appetite and promote healthy eating habits.
Food sources and how to add it to your diet:
You can find bone marrow at farmers' markets, butcher shops, and natural food stores. Beef bones are a popular choice, especially for beginners, due to their size and easy availability.
Some common sources of bone marrow include marrow bones, finger bones, neck bones, and oxtail.
If you intend to use marrow for broths or soups, you can roast the whole bones instead of extracting the marrow separately.
To prepare, roast the bones at 450°F (232°C) for about 15 minutes, and the marrow can be removed after cooking. It is often served with toast or can be spread on other dishes, such as meats, bread, and roasted vegetables.
Bone broth is another common option, where bones are boiled for hours to extract nutrients.
Have you heard about Osso Buco?
In Italian cuisine, one of the most famous dishes featuring bone marrow is Osso Buco. This traditional Milanese dish consists of braised veal shanks cooked with vegetables, white wine, broth, and often, gremolata, a mixture of parsley, garlic, and lemon zest. The marrow inside the veal bones adds a rich, buttery flavor and luxurious texture to the dish when it melts during the cooking process.
Osso Buco has become an iconic Italian dish, cherished for its comforting flavors and hearty nature. It's often served with risotto alla milanese, a creamy saffron-infused risotto, to soak up the delicious juices from the braised meat and marrow.
This is a RECIPE of OSSO BUCO:
Ingredients:
4 veal shanks, about 1 1/2 inches thick
Salt and freshly ground black pepper
4 tablespoons olive oil
1 onion, finely chopped
2 carrots, finely chopped
2 celery stalks, finely chopped
3 garlic cloves, minced
1 cup dry white wine
2 cups beef or veal broth
1 cup chopped tomatoes
2 bay leaves
1 teaspoon dried thyme
Zest of 1 lemon
Gremolata (optional, for serving):
2 tablespoons chopped fresh parsley
1 garlic clove, minced
Zest of 1 lemon
Instructions:
Preheat your oven to 325°F (160°C).
Season the veal shanks generously with salt and pepper.
In a large Dutch oven or oven-safe pot, heat the olive oil over medium-high heat. Add the veal shanks and sear them until they are golden brown on both sides, about 4 minutes per side. Remove the shanks and set them aside.
In the same pot, add the chopped onion, carrots, celery, and garlic. Cook, stirring occasionally, until the vegetables are softened, about 5 minutes.
Pour in the white wine and deglaze the pot, scraping up any browned bits from the bottom. Allow the wine to simmer for a few minutes to reduce slightly.
Return the veal shanks to the pot and add the beef or veal broth, diced tomatoes (with their juices), bay leaves, dried thyme, and lemon zest. Bring the liquid to a simmer.
Cover the pot with a lid and transfer it to the preheated oven. Allow the Osso Buco to braise in the oven for 2 to 2 1/2 hours, or until the veal is tender and falling off the bone.
While the Osso Buco is cooking, prepare the gremolata by combining the chopped parsley, minced garlic, and lemon zest in a small bowl. Set aside.
Once the veal shanks are done, remove the pot from the oven. Taste the sauce and adjust the seasoning with salt and pepper if necessary.
Serve the Osso Buco hot, garnished with a sprinkle of gremolata on top. Enjoy it with risotto alla milanese, mashed potatoes, or crusty bread to soak up the delicious sauce.
In Conclusion
Bone marrow offers a plethora of health benefits and has been cherished for centuries in various cultures as a culinary delicacy. Rich in essential nutrients, including healthy fats, proteins, and vitamins, bone marrow supports overall health, joint function, immune system, and wound healing. Its high collagen content contributes to skin health and gut integrity. Traditional wisdom, exemplified by figures like Weston A. Price, underscores the importance of consuming bone marrow for optimal nutrition. Incorporating bone marrow into your diet can be done through various delicious methods, such as roasting marrow bones, preparing bone broth, or enjoying classic dishes like Osso Buco. Whether you're seeking to enhance your health or indulge in exquisite flavors, bone marrow stands as a versatile and nourishing addition to your culinary repertoire.
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