From the Guidelines
Beef bone marrow can be a nutritious addition to a balanced diet when consumed in moderation, approximately 1-2 times per week, due to its high calorie and fat content. The health impact of beef bone marrow is a topic of interest, and while it is rich in nutrients such as collagen, vitamins A and K2, zinc, iron, manganese, selenium, and omega-3 fatty acids, its consumption should be balanced due to its high calorie and fat content 1. Some key points to consider when evaluating the health impact of beef bone marrow include:
- The nutrient-dense profile of bone marrow, which supports joint and skin health, immune function, and may help reduce inflammation throughout the body.
- The potential for bone marrow to be high in calories and fat, necessitating moderation in consumption.
- The lack of strong evidence linking beef bone marrow specifically to significant health benefits or risks, as most studies focus on red and processed meat consumption in general 1. To incorporate bone marrow into your diet, you can roast marrow bones at 450°F for 15-20 minutes until the marrow becomes soft and slightly bubbly, then spread it on toast or add it to soups and stews. Alternatively, you can simmer bones for 24-48 hours to make bone broth, which extracts these nutrients in a more digestible form. It is essential to weigh the potential benefits of bone marrow against its high calorie and fat content, and to consume it as part of a balanced diet. Given the current evidence, moderation is key when consuming beef bone marrow, and it should not be relied upon as a primary source of essential nutrients 1.
From the Research
Health Impact of Beef Bone Marrow
- The health impact of beef bone marrow can be understood by analyzing its nutritional composition and the role of its components in the body.
- According to 2, beef bone marrow is rich in lipids, including fatty acids, triacylglycerols, and cholesterol, with oleic acid being the preponderant component.
- The study 2 also found that bone marrow contains phospholipids, with phosphatidylcholine being the most abundant compound, which could be valuable in the food and pharmaceutical industries.
- While there is no direct evidence on the health impact of beef bone marrow, studies on beef consumption suggest that it can contribute to daily intakes of essential nutrients like protein, vitamin B12, zinc, and iron 3, 4.
- Additionally, research on bone health highlights the importance of nutrients like calcium, magnesium, and vitamins in maintaining bone health, although it does not specifically address beef bone marrow 5, 6.
- Overall, the nutritional composition of beef bone marrow suggests it could be a valuable source of essential fatty acids and other nutrients, but more research is needed to fully understand its health impact.