The turkey, a sizable bird indigenous to North America, is not only hunted in the wild but also commonly raised on farms. Highly valued for its nutritional profile, turkey meat stands out as a popular protein source consumed across the globe. Incorporating turkey into your diet can offer a wide variety of health benefits, making it a delicious, lean, and easy-to-prepare option.
Turkey's Impressive Nutritional Profile
Turkey is indeed rich in nutrients. Two thick slices (84 grams) of turkey meat provide a substantial amount of essential nutrients:
- Calories: 117
- Protein: 24 grams
- Fat: 2 grams
- Carbs: 0 grams
- Niacin (vitamin B3): 61% of the Daily Value (DV)
- Vitamin B6: 49% of the DV
- Vitamin B12: 29% of the DV
- Selenium: 46% of the DV
- Zinc: 12% of the DV
- Sodium: 26% of the DV
- Phosphorous: 28% of the DV
- Choline: 12% of the DV
- Magnesium: 6% of the DV
- Potassium: 4% of the DV
The specific nutrient composition of turkey varies depending on the cut. Dark meat, abundant in active muscles such as the legs or thighs, typically contains more fat and calories compared to white meat. Conversely, white meat has a slightly higher protein content. Furthermore, turkey skin is high in fat. Therefore, cuts with the skin on possess more calories and fat than skinless cuts.
For instance, 3.5 ounces (100 grams) of turkey with the skin contain 169 calories and 5.5 grams of fat, while the same amount without the skin provides 139 calories and only 2 grams of fat. Despite the slight calorie difference, fat contributes to satiety after meals.
The Health Advantages of Turkey Consumption
Turkey offers a range of potential health benefits, making it a valuable addition to a balanced diet.
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A Healthy Source of Protein
Protein is essential for muscle growth and maintenance, providing structure to cells and facilitating nutrient transport throughout the body. Moreover, a high-protein diet can support weight loss by promoting feelings of fullness. Just two thick slices (84 grams) of turkey provide an impressive 24 grams of protein, accounting for 48% of the DV.
Turkey may also serve as a healthier alternative to red meat. Some observational studies suggest a link between red meat consumption and an increased risk of colon cancer and heart disease. However, other studies propose that processed meat, rather than red meat itself, negatively impacts health.
Abundant in B Vitamins
Turkey meat is a particularly rich source of B vitamins, including B3 (niacin), B6 (pyridoxine), and B12 (cobalamin). Two thick slices (84 grams) of turkey supply 61% of the DV for vitamin B3, 49% for vitamin B6, and 29% for vitamin B12.
- Vitamin B3 (niacin): This vitamin is crucial for efficient energy production and cell communication.
- Vitamin B6 (pyridoxine): This vitamin supports amino acid formation and aids in the production of neurotransmitters.
- Vitamin B12: B12 is vital for DNA production and the formation of red blood cells.
Turkey is also a good source of folate and vitamins B1 (thiamine) and B2 (riboflavin).
A Treasure Trove of Minerals
Turkey is loaded with selenium, zinc, and phosphorus.
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- Selenium helps the body produce thyroid hormones, which regulate metabolism and growth rate.
- Zinc is an essential mineral needed for various bodily processes, including gene expression, protein synthesis, and enzyme reactions.
Additionally, turkey provides small amounts of magnesium and potassium.
Supporting Heart Health
Turkey's low fat, high protein, and broad micronutrient contribution are all reasons why it may be beneficial for your health, including heart health. One large observational study of females reported higher intakes of poultry and fish were associated with a lower risk of coronary artery disease. Furthermore, there is some evidence that replacing a serving of red meat with one of poultry may reduce cardiovascular risk by an estimated 19%.
Reduced Cancer Risk
Turkey is also an excellent source of selenium. Some studies have shown that a diet rich in the mineral may help to prevent certain kinds of cancer, including:
- Bladder cancer
- Breast cancer
- Lung cancer
- Stomach cancer
Scientists have only seen the protective effects of selenium when it’s present in the food you eat. Taking supplements doesn’t appear to have the same effect.
Diabetes Management
Turkey is a protein. That means it won’t cause the blood sugar spike that you’d get from more sugar-rich and carb-rich foods. If you have diabetes, including turkey in your diet can help you to keep your blood sugar under control. Additionally, protein is key to building muscle and helping heal wounds, two key factors in managing diabetes.
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Protection From Cognitive Decline
Turkey and other kinds of poultry are part of the MIND diet. Scientists created the MIND diet to slow the mental decline associated with Alzheimer’s disease and other causes of dementia. By eating poultry products like turkey at least twice a week as part of the MIND diet, older adults may preserve their memory and thinking skills.
Promotes Joint Health
Turkey is rich in amino acids such as tryptophan and glutamine, both of which are important for joint health and mobility. Regularly eating turkey can help support joint flexibility while reducing aches and pains associated with arthritis or other joint conditions over time.
Boosts Mental Health and Well-Being
Eating turkey regularly has been linked with improved mental well-being due to its high content of tryptophan - an amino acid that helps increase serotonin levels in the brain - leading to better sleep quality, improved focus, and concentration levels throughout the day, as well as reduced stress levels overall!
Minimizing Sodium Intake from Processed Turkey
Although turkey has many benefits, it’s important to limit processed turkey products, as these items can be loaded with salt. Processed varieties, such as turkey ham, sausages, and nuggets, may harbor large amounts of sodium, which is usually added as either a preservative or flavor enhancer.
Research suggests that consuming excess salt may increase your risk of stomach cancer. Conversely, cutting back on your salt intake may reduce high blood pressure. Some processed turkey products like salami and pastrami hold up to 75% of the DV for sodium per 3.5 ounces (100 grams). The same portion of turkey sausage supplies over 60% of the DV. In comparison, 3.5 ounces (100 grams) of unprocessed, cooked turkey provides just 31% of the DV for sodium. Therefore, to minimize your salt intake, choose unprocessed turkey over processed forms.
Incorporating Turkey into Your Diet: Versatile and Delicious
You can include turkey in your diet in endless ways. Fresh or frozen turkey can be purchased year-round from your local grocery store or butcher shop. This meat is often roasted in the oven but can also be slow-cooked using a slow-cooker or crock pot until tender.
You can add it to the following dishes:
- Salads: Add it hot or cold to salads as a good protein boost.
- Curries: Turkey can be used instead of chicken in curries.
- Casseroles: This meat works perfectly in casseroles.
- Soups: Not only is turkey meat great in soups, but you can also make your own stock from turkey bones.
- Sandwiches: Combine with your favorite toppings and spreads, such as lettuce, tomato, mustard, or pesto.
- Burgers: Ground turkey can be mixed with stuffing or breadcrumbs to make burger patties.
Turkey can also be bought minced and used to replace ground beef in dishes like spaghetti Bolognese or cottage pie. As noted above, it’s best to limit your intake of processed turkey products, such as sausages and sandwich meat.
A Shift Away from the Mediterranean Diet in Turkey
In light of data obtained from the 2010 and 2017 TNHS, the amount of energy provided by MD food groups decreased between those years in Turkey in the entire elderly group (65 years and over), female participants aged 15-18 years, and the entire age group of 15-18 years. The energy obtained from the animal food and sweet food groups, which are incompatible with the MD, increased in all age groups and for both genders. When the MAI scores for the TNHS results from 2010 and 2017 were compared, it was determined that average scores had decreased for all age groups and both genders. While there was a decrease in the amount of energy provided by Mediterranean-type food groups, the amount of energy supplied by non-Mediterranean foods increased, and this resulted in a decrease in MAI scores.