So, you're on the carnivore or keto diet, or just looking to add some holistic superfoods to your menu. Well, have you ever thought about bone marrow? That’s right, the stuff inside the bones. It’s packed with nutrients and can give your health a massive boost. Let’s dive into why bone marrow should be on your next plated meal.
What’s the Deal with Bone Marrow?
Bone marrow is the fatty, jelly-like substance found in the center of bones. You’ll find it mostly in the big bones like your hip, thigh, and spine. It's like nature's multivitamin, but way tastier. Imagine a rich, buttery spread that’s good for you. That’s bone marrow.
Why Should You Care?
Bone marrow is a powerhouse of nutrients and stem cells. It’s got everything from vitamins and minerals to collagen and fatty acids. Plus, it’s way more palatable than liver or kidneys. Fancy restaurants are even serving it up as a delicacy these days.
The Historical Context
Back in the day, our ancestors didn’t waste any part of the animal. They cracked open bones to get to the marrow, enjoying its rich taste and health benefits. It was a staple in many traditional cultures, and for good reason.
Nutrition Breakdown
Here’s what you’re looking at per serving:
Calories: 110
Fat: 12 g
Protein: 1 g
Carbs: 0 g
Vitamins: B12, A, E
Minerals: Iron, Phosphorus
It’s almost all fat, but don’t let that scare you. It’s the good kind that your body loves. Plus, it’s packed with collagen, which is fantastic for your skin and joints.
The Taste
Bone marrow tastes like a rich, buttery spread with a hint of nuttiness. Spread it on toast or mix it into your dishes for a delicious upgrade. And don’t worry, it’s easy to make at home.
8 Health Benefits of Bone Marrow
1. Boosts Gut Health and Digestion
Rich in glycine, bone marrow helps repair the tissues in your intestines. Say goodbye to gut issues and hello to smooth digestion.
2. Helps Control Blood Sugar
Bone marrow contains adiponectin, a protein hormone that helps regulate blood sugar and improve insulin sensitivity. Great news for diabetics and those looking to maintain healthy blood sugar levels.
3. Builds Stem Cells and Repairs Damaged Ones
Bone marrow helps repair your body’s cells and promotes the growth of new ones. It’s like a cellular handyman, thanks to its stem cells.
4. Enhances Immune Function
Bone marrow is packed with stem cells that boost your immune system. Plus, it’s rich in B vitamins, which can help fight off that dreaded keto flu.
5. Supports Joint Health
With its high collagen content, bone marrow strengthens your joints and can alleviate pain from arthritis. It’s like a joint supplement but tastier.
6. Reduces Inflammation
Bone marrow has powerful anti-inflammatory properties. Compounds like CLA and amino acids such as proline and glycine help heal your body from the inside out.
7. Improves Brain Health
Loaded with fat-soluble vitamins A and K2, bone marrow protects your brain cells from damage, reducing the risk of degenerative diseases like Alzheimer’s.
8. Promotes Skin Health
The collagen in bone marrow keeps your skin hydrated and supple. It’s like an internal moisturizer, fighting off wrinkles and keeping your skin glowing.
How to Get Bone Marrow into Your Diet
Beef Shank Bones
The easiest and cheapest way to get bone marrow. Just braise them in the oven.
Bone Broth
Simmer a mix of beef knuckle and marrow bones for 12–16 hours. You’ll end up with a nutrient-rich broth that you can sip on or use as a base for soups and stews.
Roasted Marrow Bones
Roast 2-3 inch marrow bones at 425 °F for 20 minutes. You can scoop the marrow out and eat it straight (my favourite method) or add it to dishes for a rich, buttery flavour.
Supplements
If you can’t find the real thing, bone marrow supplements are a good alternative. Look for reputable brands like Ancestral Supplements.
Recipe: Easy Cooked Bone Marrow
Ingredients:
2 pounds marrow bones, canoe cut
1 tsp high-quality salt like Himalayan or Celtic or BAJA Gold Organic Mineral Salt
Lemon zest (optional)
Chopped parsley (optional)
Instructions:
Preheat oven to 425 °F
Line a baking sheet with parchment paper and place marrow bones on top
Sprinkle with salt and roast for 20 minutes
Transfer marrow to a plate, sprinkle with parsley and lemon zest
Scoop marrow onto or into anything you prefer to have it with, or on its own (I prefer it on its own, or sometimes I'll add it onto my scrambled eggs or into my bowl of ground beef)
BONUS: take a shot of your favourite alcohol through the bone after you've finished -- THE LUGE SHOT I call it! (you'll be a true primal in anyone's eyes that sees you do this :)
Conclusion
Bone marrow is an ancient superfood that’s making a comeback. With benefits like improved joint health, better brain function, and enhanced immunity, it’s a no-brainer to include it in your diet.
So grab some bones, get cooking, and enjoy the rich, buttery goodness that bone marrow has to offer.
Be well!
-- S
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