11 Amazing Health Benefits of Marrow

Marrow health benefits includes lowering cancer risk, managing cholesterol levels, improving heart health, boosting digestive system, fighting inflammation, enhancing health at the cellular level, supporting healthy kidney function, combat free radical, promotes bone mineral density, improving the immune system, aid blood circulation, and managing weight naturally.

What is Marrow?

Elongated, somewhat oval and greenish in appearance, the marrow is a creamy squash that falls under the Cucurbitacea family. Akin to a fat zucchini, it has stripes, a tender outer skin, and soft inner flesh. Generally, the smaller marrow is preferred, as they are tastier, more nutrient-dense, and less watery.

The caloric content of marrow is extremely low and it has no fat or cholesterol. It is also a great source of noteworthy levels of dietary fiber as well as Vitamin C, Vitamin K, Vitamin A and B-complex like thiamin, riboflavin, folic acid, vitamin B6 and niacin.

It is a potent source of essential nutrients such as magnesium, potassium, manganese, calcium, phosphorus, iron and copper. The marrow skin is likewise dense with beta-carotene, a strong antioxidant that fights free radicals by preventing them from harming our DNA and cells. A diet concentrated with these nutrients is quite efficient and effective, in bringing down the risk for several life threatening conditions like stroke, heart disease, cancer, diabetes, obesity and high blood pressure. It can be eaten raw, used in salads, pickled, baked, stuffed, or cooked in a wide variety ways.

11 Amazing Health Benefits of Marrow

11 Amazing Health Benefits of Marrow

1. Lower Cancer Risk

Among the antioxidants present in marrow are Beta-carotene and ascorbic acid (Vitamin C), both reputed to be effective in fighting cancer. While there is no known cure for cancer, Beta-carotene and Vitamin C are always recommended as essential nutrients for the cancer vigilant individual.

2. Manage Cholesterol Levels and Improve Heart Health

Since marrow is high with dietary fiber, consuming it can also lower bad (LDL) cholesterol levels in the blood. Lowering levels of LDL cholesterol places one at less risk of developing heart problems such as arteriosclerosis, stroke, and myocardial infarction. One can reasonably expect better cardiovascular health. Fiber has developed quite a reputation for heart health, since it can manage cholesterol levels by lowering LDL cholesterol in the system, consequently decreasing the odds of developing many diseases.

3. Boost the Digestive System

Marrow being replete in fiber has the capacity to improve digestion and enhance the traveling of food through the digestive system. Bloating and constipation is thus either prevented or reduced significantly. Its abundant levels of dietary fiber, an essential element for general health, can assure the proper movement of food through the digestive tract.

4. Marrow has Anti-inflammatory Properties

Consuming it on a regular basis helps manage inflammation-related disorders. Nutrients like omega-3 fatty acids, and carotenoids, both found in this vegetable, have potent anti-inflammatory qualities, making marrow a top choice for protection against inflammation. The anti-inflammatory benefits of marrow also have a part in preventing type 2 diabetes through the mitigation of unwanted inflammation.

5. Enhance Health at the Cellular Level

Marrow vegetable is not only rich in fiber; it also has high levels of other essential nutrients such as Vitamin C. Vitamin C is an antioxidant, which flushes toxins and free radicals out of the system. Vitamin C also helps produce collagen, which our blood vessels, cells, and muscles need to exist. Overall, marrow vegetable is good for our cellular health.

6. Support Healthy Kidney Function

Marrow vegetables are known to improve the way our kidneys function. Eating marrow vegetable has been known to prevent the formation of kidney stones, simply by lowering the retention of substances that form them.

7. Combat Free Radicals

Since it is an excellent source of Vitamin E, an antioxidant needed in the formation of red blood cells, it is great for fighting free radicals. Antioxidants likewise counteract free radical damage in our bodies preventing hair, skin, and other disorders.

8. Promotes Bone Mineral Density

It has potent minerals that enhance bone mineral density. Consuming it habitually can prevent many bone related disorders like osteoporosis.  if you have concerns regarding bone-related disorders, adding marrow to your diet is a wise move.

9. Improve the Immune System

Marrow is a good source of vegetable protein. Besides building muscles and promoting healthy hair, skin and nails, protein is vital for enhancing the immune system, repairing tissues, and thus improving overall health.

10. Aid Blood Circulation

Since it is dense with iron, it helps blood circulation and aids in the production of RBCs or red blood cells. Hence the risk for developing conditions like fatigue and anemia, cognitive impairment, and muscle soreness are brought significantly lower. Elevated iron amounts in any vegetable, fruit, or meat, means that one can enhance energy levels while reducing the risk for developing anemia. Iron is crucial for red blood cells which boosts oxygenation.

11. Manage Weight Naturally

Being high in fiber content, Marrow has the capacity to make you feel satiated longer. As a result one would be at less risk of giving in to snacks in between meals as well as binge-eating. Marrow provides us with dietary fiber, making us feel full, while providing essential nutrients, contributing to weight management.


The Marrow vegetable is typically in season during summer, making those warm months the ideal time to consume them. Experts say opt for varieties that are smaller, but heavier. The Marrow vegetable will usually stay fresh for up to 7 days but it is ideal to eat them within three to four days from the purchased date, since the vitamin C present in them will deteriorate the moment they are exposed to light, air, or heat.


NatalieNatalie Thompson, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

After graduating with a Masters of Nutrition and Dietetics and Bachelor of Human Nutrition, Natalie Thompson worked in clinical dietetics in the community and in residential aged care with a non-government organization servicing the older adult and disabled population and the Department of Veterans’ Affairs. She also has her my own private practice.

Natalie Thompson has a Bachelor of Human Nutrition from University of Newcastle with a Master of Nutrition and Dietetics from Griffith University. You can connect with Natalie on LinkedIn

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