The most important health benefits of marrow include weight loss, improved vision, cancer prevention, lower cholesterol levels, reduced risk of diabetes and cardiovascular diseases. It also helps build strong bones, improve energy levels and circulation, and increase the health and responsiveness of the immune system.
When people hear the word “marrow”, they immediately think of bone marrow, but there is another dietary staple in some parts of the world called “marrow” that has nothing to do with animals at all.
What is Marrow?
Marrow is a type of summer squash native to Mexico and North America. Along with being a specific type of vegetable, it is also a catch-all term for a variety of thin, summer squash varieties in Great Britain. Scientifically, it is known as Cucurbita pepo subsp. pepo, and it is typically green in color, somewhat like a fat zucchini. It has stripes and a soft skin, as well as soft flesh inside. Most people prefer to eat smaller marrow, as they tend to be more flavorful, more nutrient-dense, and less watery.
Although the main areas where these vegetables are found are North America, Central America, Mexico, and the United Kingdom, it is becoming widely available in export stores across the world, due to its numerous culinary applications and nutrient-dense composition. The vegetables themselves have dozens of uses, not only as a food source in soups, stews, and as a stand-alone side dish, but also as an element in poultices for scratches, salves for rheumatism, and a number of other traditional medicine applications. However, as a food source, marrow provides a very high concentration of nutrients, which we will explore below.
Marrow Nutrition Facts
Marrow is a low-calorie vegetable that provides a high level of nutrients and is particularly important in the diets of certain cultural groups. It is a significant source of vitamin A, vitamin C, dietary fiber, calcium, and iron.
Health Benefits of Marrow
Health benefits of marrow include the following:
Reduces Digestive Issues
Like many other varieties of squash, marrow supplies a high level of dietary fiber, which is one of the essential elements of human health. Dietary fiber can guarantee the proper movement of food through the digestive tract and eliminate problems like constipation, bloating, excess gas, and other more serious gastrointestinal issues.
Improves Heart Health
Fiber is also a very important element in heart health, as it can balance cholesterol levels and eliminate “bad” cholesterol from the system, which decreases the chances of developing atherosclerosis, strokes, and heart attacks. Furthermore, vitamin C is an important element in the creation of collagen, which is the fundamental construction material of everything in the body, including blood vessels, muscles, and cells. So, the fiber and vitamin C in marrow help to protect the cardiovascular system.
The significant levels of carotene found in marrow make this vegetable very beneficial as an antioxidant agent. This antioxidant property helps prevent the negative effects of free radicals in the body, which can corrupt healthy DNA and cells into cancerous cells. Carotene combined with ascorbic acid (vitamin C) works against free radical damage in the body.
Eliminates Free Radicals
Marrow, being rich in antioxidants like vitamin E, helps in fighting off the free radicals in the body, thereby preventing various health conditions and promoting skin and hair health.
Rich in Proteins
Marrow has a very high content of protein, which makes it a very beneficial vegetable to fulfill any protein deficiencies in your body – especially after surgeries.
High iron levels in any vegetable, fruit, or meat, particularly marrow, means that you can boost your energy levels and reduce your chances of developing anemia (iron deficiency). Some of the symptoms of anemia include weakness, fatigue, cognitive impairment, muscle ache. Iron is a key component of red blood cells that boosts oxygenation provided it is present in sufficient amounts in the body.
Improves Bone Health
Although marrow doesn’t have many minerals in its composition, it does have a few key minerals for bone health that contribute to bone mineral density. Therefore, if you are concerned about osteoporosis or other bone-related disorders as you age; adding marrow to your diet isn’t a bad choice!
Marrow is a very low-calorie item that also happens to be delicious. It provides the body with dietary fiber, which makes you feel full, as well as a great deal of water and essential nutrients. All of these factors together will prevent snacking between meals and help in weight loss.