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Marrow Healthy --- Top 7
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Last updated October 15, 2016 (originally published December 20,
2014
)

By Louise Carr, Associate Editor and Featured Columnist



Good bone health is essential for your quality of life and for
helping avoid chronic disease. But one bone component is
often overlooked – bone marrow. If you’re unsure what
bone marrow is, you’re not alone. You’ll find it within your
bones, particularly in those long bones in your arms and legs
and you have on average about 2.6kg (5.7lbs) of it.

Bone marrow plays a vital role in blood production and
blood health. If you are recovering from a bone marrow
transplant or bone marrow illness there are certain nutrients
that help you more quickly to full health. Which foods are
best for bone marrow? How can you eat to keep your bone
marrow healthy after illness or to prevent illness?

What Does Your Bone Marrow Do?

Bone marrow is the tissue that makes up the center of your
large bones and it is comprised of fat cells, other specialized
cells, and blood vessels.

You’ve actually got two types of bone marrow in your
bones, red marrow and yellow marrow.

New blood cells are produced in your bone marrow through
the hemopoietic stem cells.

Red blood cells, most white blood cells, and platelets are
formed in the red marrow while some additional white blood
cells are formed in the yellow marrow. Another type of stem
cell – stromal – produces bone, fat, and cartilage in the bone
marrow.  

What Can Go Wrong with Your Bone Marrow?

A number of serious diseases affect your bone marrow. The
disease most people know about is leukemia, a blood cancer
that begins in your bone marrow. The exact cause of
leukemia is unknown but it causes anemia, nose bleeds, and
easy bruising. Sometimes you will need a bone marrow
transplant if you suffer from leukemia.

A tumor of the bone marrow called "reticulum cell sarcoma"
of bone may develop, and can be treated with radiotherapy.
Aplastic anemia is when your bone marrow stops producing
blood and causes fever, weakness, and bleeding.  

We looked at the specific nutrients for bone marrow health
and put together a list of the top seven foods that deliver
these bone marrow friendly vitamins and minerals.  





























1.
Turkey for Bone Marrow Health

Turkey is an excellent source of protein - around 34g per
100g of light meat. Protein is essential for sustaining healthy
bone marrow and for building new cells. A 2002 study from
University ‘La Sapienza’ Rome reports that patients who
have been through bone marrow transplant need more
protein and more energy from their foods. The researchers
said patients needed 1.4 to 1.5g of protein per kg or body
weight for optimum bone marrow repair and renewal.

Turkey is also a good source of vitamin B6, vitamin B12, and
phosphorous – other bone marrow nutrients.

2.
Lentils are Good for Bone Marrow

One cup of lentils contains around 358mcg of folate - or folic
acid - which is 90 percent of the recommended daily amount.
The B vitamin folate is important for the healthy production
of red blood cells in your bone marrow.

According to John Hopkins Medicine, a deficiency in folate
can lead to "megaloblastic anemia", where the bone marrow
produces fewer red blood cells and the blood cells which are
produced develop abnormally.

Other good sources of folate for bone marrow health include
broccoli, chickpeas, fortified cereals, and spinach.

3.
Spinach for Bone Marrow Health

Spinach is full of healthy iron - 6.43mg per cup. You need
iron to produce red blood cells in your bone marrow. Many
people assume you can only get iron from red meat, but
spinach and other green leafy vegetables, nuts, seeds, and
whole grains are excellent sources without the saturated fat.
Spinach is also a good source of bone marrow -friendly
folate and vitamin B6.

Other tasty sources of iron: mussels (5.7mg per cup) and
chicken livers (3.7 mg per ounce).

As important as getting enough iron is also making sure that
you avoid foods that counteract iron. Tea contains tannins
which interfere with your body's ability to absorb iron.
Drinking too much tea is a major cause of anemia.

4.
Eat Tofu to Help Your Bone Marrow

Tofu has 774mg of calcium per 4oz serving, as well as good
amounts of iron, protein, and phosphorous which are all
important for bone marrow health. The Cleveland Clinic says
that the medications taken by people undergoing a bone
marrow transplant may deplete calcium, which is an
important nutrient for bone strength. Dairy foods contain
calcium, as do roasted almonds, greens, canned salmon, and
broccoli.

5.
Broccoli Boosts Bone Marrow

Broccoli is also a good source of phosphorous. The leafy
vegetable has 104mg per cup of phosphorous as well as
folate and vitamin B6. Phosphorous is crucial for bone
strength. Find additional phosphorous for bone marrow
health in Brussels sprouts, peanut butter, chicken liver,
coconut, wholegrain bread, avocados and even chocolate.

6.
For Bone Marrow Health Eat Tuna

Tuna is one of the best sources of vitamin B6 (1.18mg per
4oz serving or 69 percent of the recommended amount).
Vitamin B6 helps the bone marrow to form hemoglobin, the
component inside red blood cells in the bone marrow that
binds to oxygen.

Tuna is also a good source of vitamin B12 and protein, both
bone marrow-friendly. Other sources of vitamin B6 include
eggs, whole grains, and potatoes.


[Update:

Tuna can contain higher levels of mercury than are safe for
pregnant women or children, according to the Environmental
Defense Fund. Children under 6 can safely eat a 3 ounce
serving of white tuna once per week and light tuna only 3
times per month. Children between the ages of 6 and 12 can
eat white tuna twice per month and light tuna 4 times per
month. ]


7.
Sardines for Bone Marrow Health

A serving of sardines contains between 126% and 300% of
the recommended daily amount of Vitamin B12. This
important vitamin helps to grow cells in your bone marrow.
Sardines are also packed with protein and contain
phosphorous and calcium.

For a bigger boost of Vitamin B12 for bone marrow health,
consider adding  clams (3131% of the recommended daily
amount of Vitamin B12) eggs (10% of the recommended
daily amount), and Swiss cheese (56%).








































Related:

Pernicious Anemia -Causes and Treatments

Bone Broth Fights Anemia

Tips to Help Aching Bones


How Much Is Too Much Salt? /Sugar-The Disease
Connection /  Ideal Breakfast for Arthritis /Healing Foods
Links /  Foods That Shrink Your Waist / Foods That Lower
Cholesterol/ VLDL-The Other Cholesterol/ Foods That
Reduce Blood Pressure

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Lentils are one of the best foods
for bone marrow health, studies
show.