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by John Staughton (BASc, BFA) last updated -
The most important health benefits of marrow may include improving digestion, reducing cholesterol levels, and improving heart health. It also helps in weight loss, reducing the risk of diabetes, building strong bones, and improving energy levels and circulation. It also aids in improving the overall health and responsiveness of the immune system.
What is Marrow?
Marrow is a type of summer squash, scientifically, known as Cucurbita pepo. It is typically green in color, somewhat like a fat zucchini. It has stripes, soft skin, as well as soft flesh inside.
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Along with being a specific type of vegetable, it is also a catch-all term for a variety of thin, summer squashvarieties in Great Britain. Most people prefer to eat smaller marrow, as they tend to be more flavorful and nutrient-dense, and less watery. [1]
The main regionswhere this vegetable is found are North America, Central America, and the United Kingdom. However, it is becoming widely available in export stores across the world due to its numerous culinary applications and nutrient-dense composition. These vegetables themselves have dozens of uses, not only as an addition in soups, stews, and as a stand-alone side dish, but also as an element in poultices for scratches, salves for rheumatism, and a variety 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 and C, dietary fiber, antioxidants, calcium, and iron. [2]
Oval shaped fruit contains a creamy white, spongy interior flesh surrounded by a hard but thin skin. Photo Credit: Shutterstock
Health Benefits of Marrow
Health benefits of marrow include the following:
May Reduce Digestive Issues
Like many other varieties of squash, marrow supplies a possibly high level of dietary fiber, which may be 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, and other more serious gastrointestinal issues.
May Reduce Cholesterol Levels
Fiber is also a very important element in heart health, as it can balance cholesterol levels and eliminate LDL or bad cholesterol from the system, which may decrease the chances of developing atherosclerosis, strokes, and heart attacks. Furthermore, vitamin C in the marrow is an important element for 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 the marrow help protect the cardiovascular system. [3]
May Regulate Kidney Function
The nutrients and the potentially high fiber in the marrow vegetable are able to prevent the formation of kidney stones, therefore helping in improving kidney function.
May Eliminate Free Radicals
Marrow, being potentially 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.
Possibly Rich in Proteins
Marrow may have a very high content of protein, which makes it a very beneficial vegetable to fulfill any protein deficiencies in your body, especially after surgeries.
Possibly Anti-inflammatory
Due to the presence of various anti-inflammatory compounds in this vegetable like omega 3 fatty acids, zeaxanthin, beta-carotene, and polysaccharides, it helps in preventing heart and gastrointestinal inflammation, thereby promoting overall health.
May Prevent Fever
The amazing nutrient content of this vegetable protects the body from outside pathogens and viruses, thereby preventing sudden fevers and colds.
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By providing the body with all the essential vitamins and minerals, marrow may be able to boost the memory and at the same time refresh the mind and improves brain function.
Marrow vegetable also ensures proper secretion and functioning of hormones in the body.
An animal study report by the Journal of the Formosan Medical Association shows pharmacological evidence of marrow seeds as a blood sugar reducing agent mediated by the interaction of botanicals with multiple targets operating people with [4]diabetes.
High iron levels in any vegetable, fruit, or meat, and 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.
