Health Benefits of Marrow Uses And Its Side Effects

Health Benefits of Marrow Uses And Its Side Effects

Marrow vegetable is rich in nutrients and has a host of amazing health benefits. It helps us to reduce weight, improves our vision, makes our bones stronger, strengthens our immunity system and also helps to improve blood circulation and energy level. In addition to all these, it also helps to prevent cancer, lowers cholesterol levels and also reduces risks of cardiovascular diseases and diabetes.

Health Benefits of Marrow Uses And Its Side Effects

About Benefits Of Marrow

Belonging to the cucurbitacea family, marrow vegetable is an elongated creamy squash that is oval in shape and green in color. This vegetable has smooth, thin and edible peel that can vary in color from light beige to deep green.

Originally cultivated in Central America and Mexico, this vegetable is now consumed in different parts of the world. It is a versatile vegetable which is full of nutrients and can be used in a variety of dishes.

Nutritional Value of Marrow

Marrow vegetable provides a host of different benefits and it is due to the presence of a few important nutrients and vitamins. It is rich in Vitamin A, Vitamin C, Vitamin K and B-group vitamins like riboflavin, thiamin, niacin, Vitamin B6 and folate.

The nutrients present in marrow are potassium, magnesium, manganese, phosphorus, calcium, iron and copper. Marrow is also rich in beta-carotene which is a powerful anti-oxidant.

Nutritional facts Per 100 Grams


Calories 28

Total Fat 0.4 g 

Sodium 8 mg 

Potassium 261 mg 

Total Carbohydrate 3.1 g 

Protein 2.7 g

Vitamins and Minerals


Vitamin A 4 % 

Calcium 0.01 

Vitamin C 29 % 

Iron 2 %

Health Benefits of Marrow

Mentioned below are the best health benefits of Marrow

Marrow Helps in Digestion

Marrow vegetable, just like other species of gourds, is rich in dietary fiber. The dietary fiber helps to add bulk to the stool and facilitates its easy movement. When stool gets eliminated easily, chances of developing symptoms of gas or constipation are substantially reduced. Dietary fiber thus has a number of gastrointestinal benefits.

Marrow helps to prevent cancer

Marrow vegetable has a potent combination of ascorbic acid, carotene and other anti-oxidants that help to prevent certain forms of cancer. These anti-oxidants act against the free radicals that cause oxidative stress to the cells and mutate the D.N.A. Thus it hampers the conversion of healthy cells to cancerous cells.

Incorporating marrow helps to prevent various types of cancer like stomach, lung and colon cancer.

Marrow helps improve heart health

Marrow has rich content of fiber that helps to eliminate the bad cholesterol from our blood and regulates the cholesterol levels in our blood. This decreases chances of developing atherosclerosis, strokes and heart attacks.

Marrow also contains Vitamin C which aids in the formation of collagen, which is the basic component of all vital things in the body like blood vessels, cells and muscles. This helps to keep the heart in good shape.

Marrow helps you to lose weight

The fiber content present in marrow ensures that you feel full for a longer period of time and eliminates the chances of overeating or frequent eating. Fiber is also rich in water and other nutrients that help you to lose weight.

Marrow good for your bones

Marrow vegetable has a number of beneficial nutrients which increase bone mineral density and thus helps to strengthen your bones. Marrow has calcium which strengthens our bones while Vitamin C ensures that calcium is properly absorbed by the bones.

Thus people suffering from osteoporosis and other bon disorders can include marrow n their diet.

Marrow prevents anemia

Deficiency of iron can cause anemia which is characterized by fatigue, weakness, headache, dizziness, shortness of breath, pale skin and various other symptoms.

Eating marrow helps to overcome these problems as it is rich in iron. Iron helps to produce haemoglobin which oxygenates our tissues and cells and thus prevents anemia.

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Marrow Takes care of your kidneys

Studies have revealed that you can prevent kidney disorders by including marrow in your diet. Marrow has certain nutrients that help to eliminate the substances that cause kidney stones.

Marrow prevents inflammation

Marrow contains nutrients like omega-3 fatty acids, carotenoids like lutein, zeaxanthin and beta-carotene and other polysaccharides which have excellent anti-inflammatory qualities. Thus consumption of marrow helps to prevent diseases like Type-2 diabetes by preventing by preventing inflammation.

Marrow helps treat diabetes

Consumption of marrow vegetable has shown to regulate blood sugar levels. This is due to the presence of Vitamin-B complex, omega-3 fatty acids, vitamins, fiber and minerals like calcium and zinc that are required for metabolizing sugar in our body. The rich content of fiber also helps to prevent Type-2 diabetes and even protects against other ailments related to diabetes.

Uses of Marrow

Marrow vegetable has a lot of beneficial effects due to the presence of essential vitamins and nutrients. It can be used as a food source in soups, stews and can be also had alone. It can also be used as an element in poultices for scratches, salves for rheumatism and also for a host of other medical applications.

Side-Effects / Allergies of Marrow

Marrow vegetable contains toxic cucurbitacins just like other members of Cucurbitacea family like pumpkin, cucumbers and zucchini. These chemical steroids are part of the natural defense mechanism of plants. Intake of large quantities of this chemical can make you fall sick. It is also advisable to choose smaller and heavier marrows while purchasing or otherwise they tend to have a bitter taste.

Cultivation of Marrow

The first mention of vegetable marrows date back to 1822 according to the Oxford English Dictionary. Marrow was initially popular in North America, Central America, Mexico and United Kingdom but now it is consumed in different parts of the world due to it nutritional benefits. It even features in Charles Ranhofer’s 1894 recipe book called ‘The Epicurean’.

Marrow vegetable shares the same history as courgette or zucchini as they had originated in Central and South America where their ancestors the giant pumpkins were cultivated between 7000 – 5500 B.C. It is believed that Columbus took the seeds of this plant to Europe and Africa.

Marrow vegetable is comparatively easy to cultivate. They need a sunny position, soil that is able to retain moisture for some period of time and should be kept away from cold. It is best cultivated between May-June and grows best within a temperature range 18-21 degrees centigrade.

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