Your bone marrow is a metabolically active tissue, charged with producing new red blood cells, platelets and white blood cells. There are two types of marrow in an adult's bones. Red marrow, where new cells are born, is found in flat bones like your pelvis, ribs and shoulder blades, while yellow marrow -- a repository for fat -- is contained in hollow long bones, such as your humerus and femur. While bone marrow requires specific nutrients to support some of its functions, a well-balanced diet is the best way to stimulate this tissue and keep it healthy.
DNA Synthesis
Your bone marrow is a site of rapid cell proliferation, which requires ample supplies of DNA. Folic acid, vitamin B-12, purines and pyrimidines are vital participants in this process. Folic acid is found in green leafy vegetables, such as spinach, kale, chard and beet greens. It is also present in brewer's yeast, organ meats, fruits, bean sprouts and, according to the Linus Pauling Institute at Oregon State University, in many cereals and grain products, which are routinely fortified with folate. Vitamin B-12 can be obtained from liver and other organ meats, beef, poultry, fish and some fermented soy products, such as miso and tempeh. Purines and pyrimidines, the precursors of DNA and RNA, are widely available in both plant and animal foods.
Hemoglobin Production
Hemoglobin, the protein that carries oxygen to all of your tissues and organs, is packed into new red blood cells as they form in your bone marrow. Hemoglobin is a complex molecule whose synthesis requires fatty acids, amino acids, iron, copper and several vitamins. Iron, the key element of the hemoglobin molecule, is present in a variety of foods. Heme iron, which is found in red meats and other animal proteins, is absorbed better than the non-heme iron from fresh vegetables, whole grains, legumes, nuts and seeds. Copper is found in abundance in oysters and in lesser amounts in whole grains, organ meats, shellfish, legumes and nuts.
Membranes and Accessories
Cell membranes, ribosomes, microtubules and other components of healthy cells require a variety of nutrients for their manufacture. Fatty acids are important constituents of cell membranes, nuclear envelopes and mitochondrial membranes. Amino acids, purines, pyrimidines and vitamins are needed for the synthesis of proteins, enzymes, chromosomes and RNA. A well-rounded diet consisting of both plant and animal foods offers the best assurance of acquiring these nutrients, though a carefully constructed vegetarian diet can furnish adequate nutrition for healthy bone marrow.
Considerations
A balanced intake of different foods helps your bone marrow perform its vital functions. The cells that arise from bone marrow -- red blood cells, platelets and white blood cells -- are essential for oxygen transport, blood clotting and normal immune function. Many nutrients, including folic acid, vitamin B-12, iron, copper, proteins, fatty acids, carbohydrates, purines and pyrimidines, help stimulate cellular production in your bone marrow. If you have a special situation that interferes with bone marrow function -- chemotherapy or multiple myeloma, for example -- consult your physician for dietary advice.
References
- Linus Pauling Institute at Oregon State University: Folic Acid
- "Staying Healthy with Nutrition"; Elson M. Haas, M.D.; 2006
