It’s hard to imagine holiday celebrations without turkey. If you’re thinking of Thanksgiving or Christmas the turkey is a common food at certain times throughout the entire year.
While the holidays are an ideal occasion to enjoy turkey however, the turkey can also be a very popular sandwich meat, and a great alternative to ground beef during the all the time. Turkey meat is a staple in the United States is the world’s largest producer of turkey meat.
About 250 million turkeys are bred for consumption each year.
The MNT Knowledge Center feature is part of a set of information on the advantages of eating popular foods for health.
It offers a nutritional breakdown of turkey as well as an in-depth analysis of its health benefits, which kind of turkey to buy and healthy recipes that include turkey, as well as any possible risks to health that could be associated with eating the meat of the popular bird.
The latest facts about turkey
The dark turkey meat is typically packed with more minerals and vitamins that white turkey. However, it has also contains more fat and calories.
Turkey is best cooked until the internal temperature is 165oF.
The turkeys that are raised in the pasture typically have a greater omega-3 levels than factory-fed turkeys.
The removal of the skin from turkeys also eliminates a lot of the fat in the turkey’s carcass.
Ground Turkey Nutrition Facts
The meat of red and white turkeys have different amounts of vitamins and minerals.
Based on the U.S. Department of Agriculture (USDA) National Nutrient Database 3 ounces of 85 grams (g) of un-enhanced roast turkey breasts from Trusted Source contain:
3.26 g of fat
Zero grams of carbohydrate
24.70 grams of protein
Comparatively the same amount of dark-roasted turkey meat includes trusted source:
5.13 g of fat
Zero grams of carbohydrate
23.55 grams of protein
Turkey also includes:
A turkey’s dark-colored meat bird tends to be rich in minerals and vitamins but has more calories and fat.
Turkey is a good source of amino acid tryptophan. It is believed to be the reason behind people wanting to rest after eating a large Thanksgiving meal.
Although it is true that turkey is rich in tryptophan, the meat is not in a high enough amount to cause insomnia. Actually, all kinds of meats have tryptophan. The turkey you eat at Thanksgiving will not cause you to be any more sleepy as a pork chop in a normal evening.
While tryptophan is known to cause people to sleep in large quantities, turkey does not contain enough to produce this effect. However, it does help to boost mood.
Foods like turkey which are rich in protein will help increase satisfaction, which means they can make one feel fuller longer.
Intake of enough protein can help maintain muscle mass and keeps insulin levels in check following meals. Protein is the only nutrient that meat eaters are getting enough of.
Be aware that how much protein you consume at each meal is crucial. You are able to only absorb a certain amount at one time. Be sure to eat the right amount of protein in every meal, and spread your intake over the course of the day. Other protein sources that are good include fish, nuts eggs, dairy products and soya, as well as legumes.
Since the bulk of the turkey’s fat content is found in the skin of the bird and the skin is easily removed. remove the skin to eat more lean, less fattening food as a consequence.
The tryptophan-rich turkey could help in sustaining the healthy levels of serotonin levels in your body. This can promote well-being and alertness. Although the amount isn’t high however, this could be a potential benefit to eating turkey.
The turkey’s breast contains less calories and fat than other meat cuts. But don’t assume simply because a food item is made of turkey, that it’s healthier for your health. For instance, a burger made of ground turkey may have the same amount of saturated fat as a beef burger according to how much dark meat is contained within the turkey’s ground.
Check the label for leanness or fat content and then compare the items.
Avoid processed turkey, such as hot dogs, deli meats and turkey bacon, all of which are loaded with sodium. Even pre-packed, frozen turkey burgers may be filled with added salt and preservatives.
Pick a lean, fresh organic, organic, and pasture-raised turkey that is kept in humane and humane conditions, free of antibiotics. The turkeys raised in conventional and factory farms are typically filled with salt or water as well as other preservatives to increase shelf-life and reduce costs. Turkeys that are pasture-raised and have access to plants also have higher omega-3 quantity than turkeys that are factory-fed.
Heritage turkeys are reared in smaller flocks, provided with freedom to roam and given extra time to development. They offer more flavorful meat and aren’t injected by salt, or preservatives.
It is important to cook the turkey till the internal temperature has reached 65o F to decrease the risk of foodborne illnesses.
Explore these delicious recipes that were developed from Registered Dietitians.
Burgers with wild blueberry turkey
Turkey meatballs and spinach
Processed turkey products may be high in sodium, and are harmful to your health.
Most prepared meat products are either smoked, or made from sodium Nitrites. These are a combination of amines which naturally occur in meat and create N-nitroso compounds. These are recognized as carcinogens.
Research has shown that processed meats may be associated with the growth of cancer.
The dangers of obesity heart disease, obesity as well as high blood pressure, cancer, high cholesterol and infertility rise according to the level of your consumption of meat. Reduce your consumption of all prepared turkey items.
Turkey has the mineral selenium. A few studies have suggested that consuming more selenium can reduce the risk of colorectal prostate and bladder cancers, as well as lung skin, esophageal and gastric cancers.
It is the diet overall that is crucial to maintaining and achieving good health. It is best to consume various beneficial food items in moderate quantities than to focus on specific nutrients as the key to healthy living.