Turkey meat: benefits and harm to the body

Turkey meat is famous for its health benefits: it is recommended for allergies and low-calorie diets. Due to the fact that meat is practically free of fat, but rich in protein, it is quickly digested and easily digested. Compared to pork or beef, turkey poultry has excellent taste and dietary properties.

Turkey meat contains important trace elements, such as potassium and phosphorus. In addition, it is also a valuable source of magnesium that supports the oxygenation of zinc cells, which supports the immune system and regulates the sense of taste and iron. Turkey meat contains a significant amount of B vitamins necessary to maintain the nervous system. Turkey meat is an important source of vitamin B12, which affects the creation of red blood cells.

Nutritionists recommend turkey meat to young children, pregnant and lactating women, the elderly and everyone who wants to lead a healthy lifestyle.

What is the difference between turkey and chicken

Both chicken and turkey are quite widespread around the world. Classified as poultry products, they share several common features, but also have distinctive properties. Both types are nutritious and rich in protein, it is very tasty and healthy meat, therefore, today there are many different dishes based on them. You can bake meat, grill, make mix salads, soups, stews, casseroles and even sandwiches. Both types of meat have low calorie content and fat content in comparison with beef, therefore, they are recommended for people who care about their health, as well as those who want to build muscle.

Chicken (Latin name Gallus domesticus) is also known as "poultry." According to some reports, this bird hails from the Indian subcontinent, but research is still ongoing, as the exact origin has not been established.

Turkey (Latin name Meleagris gallopavo) is a large domesticated game with a bald head and a rather colorful plumage. This type of bird is very popular and is considered traditional at festive events in different countries. The bird is especially popular in North America, where it came from.

Despite the fact that some people confuse turkey and chicken, you need to know that turkeys and chickens are two completely different species that come from different parts of the world, have clear differences in size, appearance, meat taste and calorie content. The main difference between a turkey and a chicken is their appearance.

1. Turkeys are birds with dark plumage, but the chicken can have completely different colors.
2. The turkey is large and has long feathers on its tail. A chicken is a small bird that has a scallop on its head.
3. Chickens have white eggs and light meat. Turkey eggs are brown, and the meat is darker than chicken.
4. Turkey meat has few calories and fat, while chicken has a higher calorie content and fat content.

Composition and calorie content

Composition of one serving of turkey breast:

• Fats - 2 g.
• Carbohydrates - 1 g.
• Cholesterol - 1 g.
• Squirrels - 24 g.
• Selenium - 24 mg.
• Phosphorus - 196 mg.
• Vitamin B6 7 g.
• Vitamin C - 4 g.
• Riboflavin - 7 g.
• Niacin - 7 g.
• Potassium - 3 g.
• Thiamine - 6 g.
• Zinc - 5 g.
• Tryptophan - 3 mg.

There is little fat in turkey meat. It is less calorie than chicken (140 kcal per 100 g).The meat is rich in protein, as well as minerals: phosphorus, iron, zinc, selenium, vitamins B3, B5, B6 and in smaller quantities copper and vitamins B2, B12.

What is useful turkey meat

General benefit

1. Supports immunity. Turkey meat is rich in potassium, selenium and protein. These nutrients can significantly affect the immune system, which leads to its strengthening. For example, selenium contributes to the fact that the body can more effectively fight dangerous viruses and bacterial infections.
2. Accelerates the metabolism. Nutritionists recommend eating foods that accelerate metabolism. It is important that the body is active and charged. Moreover, people with an accelerated metabolism are less likely to accumulate fat. Compounds such as potassium, niacin, zinc, thiamine, contained in turkey meat, affect the metabolic rate.
3. Beneficial effect on hormones. Various factors can affect a person’s mental state, causing depression, stress, and anxiety. One of these factors is the production of hormones. Tryptophan contained in turkey is responsible for the production of such a hormone as serotonin, it is also called the hormone of pleasure and happiness. Nutritionists say that serotonin deficiency can lead to stress or severe depression. Therefore, you need to consume turkey meat on a regular basis, as this directly affects the mood and general psychological state of the body.
4. Increases testosterone. Organic turkey protein will help maintain optimal testosterone levels in men. The hormones found in turkey can increase estrogen and testosterone production.
5. Prevents insomnia. Tryptophan amino acid plays a vital role in sleep-related processes and is recommended for people with chronic insomnia. Turkey meat contains tryptophan.
6. Cancer Prevention Tryptophan is an amino acid necessary for the T cells of the immune system that kill cancer cells.
7. Helps control weight. It is recommended that people who are obese or overweight include this type of meat in their diet to maintain body weight. Turkey meat is an excellent source of nutrients (riboflavin, thiamine, phosphorus, protein, potassium, vitamins B and C). Plus, poultry meat contains virtually no fat. A serving of grilled meat will contain about 23 calories, so turkey pork is perfect for those who want to lose weight, but can't imagine their diet without meat.
8. Beneficial effect on the heart. Poultry meat does not contain saturated fatty acids that contribute to the occurrence of physiological disorders that can lead to heart disease. The meat contains monounsaturated fatty acids, which are known to reduce platelet aggregation. Turkey meat also contains a lot of selenium, which has a nutritional advantage, since this mineral protects the body from oxidative stress, which contributes to the development of diseases associated with the heart muscle.
9. Source of protein. Containing high-quality protein, turkey is a natural source of substances that help get rid of problems with the skin, hair, and nails. In addition, the nutrients contained in turkey meat are necessary for the transfer of oxygen to all vital organs, and they also help rejuvenate damaged cells. Thus, turkey meat can bring many health benefits, most importantly - do not forget about its moderate consumption.
10. Benefits for bones. The human body needs phosphorus. This mineral is necessary because it helps strengthen bone tissue. In addition, phosphorus helps the body produce protein, which allows it to process the resulting fats and carbohydrates. Phosphorus is found in fried and boiled turkey. One serving is about 200 mg of phosphorus, which helps maintain healthy bone tissue.
11. Not enough cholesterol. High cholesterol in the body provokes impaired heart function.Turkey meat is a low-calorie meat in which there is practically no fat and a little cholesterol.
12. The benefits of diabetes. Eating turkey relieves diabetes symptoms. This is because there is virtually no fat or cholesterol in meat. In this way, people with diabetes can eat turkey meat without fear for their health.
13. Treats anemia. People with anemia are advised to eat foods fortified with nutrients such as iron. Consuming turkey can help, since turkey contains a lot of this element.
14. Contains phosphorus. Turkey is an excellent source of phosphorus. It is the second most abundant mineral in the body. It performs one of the main functions in maintaining healthy bone tissue, restoring it, and also maintains blood pH.
15. Contains iron. Poultry meat is rich in iron. This mineral helps transport oxygen, and is also involved in the creation of red blood cells. It affects the production of hormones and neurotransmitters. The iron present in meat is absorbed better than the iron found in plant foods.
16. Contains zinc. Zinc affects genes, promotes wound healing and enhances taste. It normalizes the functioning of thyroid hormones, and also contributes to the synthesis of insulin.
17. Contains selenium. Turkey contains selenium, a mineral that prevents the formation of free radicals. Selenium also contributes to the conversion of thyroid hormones.
18. Contains Vitamin B3. Also called niacin, vitamin B3 affects metabolic reactions and helps to generate energy. It has a direct effect on the process of DNA formation.
19. Contains pantothenic acid. Turkey meat is an excellent source of pantothenic acid. This acid refers to enzymes that allow the efficient use of energy that enters the body with food. She is also involved in the production of so-called steroid hormones, neurotransmitters and hemoglobin.

For women

Turkey meat contains vitamins A and E, phosphorus and sodium, which are simply essential for a woman’s health. There is practically no cholesterol in meat, it is perfectly digested and absorbed. By the amount of sodium, turkey meat is superior to veal and beef. This helps to replenish plasma in the blood and normalizes metabolic processes.

For men

The meat is rich in high-quality protein, which is why it is perfect as a nutrition for men who play sports or active activities. It is also worth noting that a large amount of zinc, which is contained in turkey, helps to strengthen immunity, and also positively affects potency.

During pregnancy

During pregnancy, a woman needs a high-calorie diet, and although turkey meat can hardly be called high-calorie, still consuming it can benefit the expectant mother. Nevertheless, care must be taken to ensure that the meat is cooked correctly. An undercooked product can harm a pregnant woman, and also affect the development of the fetus.

Here are some of the health benefits of eating turkey during pregnancy:

1. 100 grams of turkey contain about 32 g of protein, which is necessary for a woman during this period.
2. The meat is rich in various amino acids that are important for the body of a pregnant woman.
3. The meat also contains B vitamins, such as B6 and B3.

When breastfeeding

Since turkey puff belongs to hypoallergenic products, it is recommended for women during lactation. With mother’s milk, the child receives a lot of useful, nutritious substances, for example, calcium, which is necessary for the formation of bone tissue, as well as trace elements that have a beneficial effect on brain development.

Turkey meat should be introduced into the diet gradually, starting with small portions. If the baby’s body normally responds to this product, the portion can be increased to 150 g. If the child has digestive problems, it is necessary to temporarily abandon the turkey meat.

For kids

Turkey meat is perfect as a first feeding for a child. It is recommended to make mashed potatoes from meat so that it is easier for the baby's body to assimilate the product. Meat can also be diluted with broth or milk. For the first time, half a teaspoon will be enough. Since the meat of this bird is hypoallergenic, it will not cause health problems.

It is not recommended to include this type of meat in the children's diet if the child has kidney problems. Older children can eat turkey meat on a regular basis, as it contains a large amount of nutrients necessary for the child's body. For example, omega-3 and omega-6 fatty acids contribute to the proper development of young children because they affect the functioning of the brain. Turkey also contains easily digestible protein, which facilitates digestion.

The benefits and harms of turkey broth

Useful properties of turkey broth

1. Reduce joint pain. The broth contains chondroitin sulfates, glucosamine and other compounds that help reduce joint pain and inflammation.
2. Hair and nail health. Collagen from turkey contains collagen, a type of protein that helps improve hair and nail growth.
3. Weight control. The use of such a broth will give a feeling of satiety, effectively reduce appetite, thereby helping to lose weight.
4. Reduces inflammation. The broth contains valuable amino acids, such as glycine, proline and arginine, which help fight inflammation.
5. Bone health. The broth is a good source of trace elements that play a vital role in the strength, formation and density of bones.
6. Reduces the risk of infections. Turkey broth provides a wide range of nutrients that strengthen the intestines and protect the body from infections.

Harm

1. Harmful chemicals. Birds grown on an industrial scale are usually crammed with growth stimulants, hormones, antibiotics, and other chemicals that can harm humans. During cooking, a large number of chemical compounds fall into the water, which can clog the intestines, kidneys and liver.
2. Cholesterol-free turkey meat is characterized by a high rate of animal protein in the composition and for this reason can be dangerous for those with kidney disease or gout.

What is useful turkey fat

Turkey fat contains acids that are necessary for a person to develop normally. The main benefit of turkey fat is the content of a large number of vitamins, in particular, vitamins E and D are present in the composition. It is also rich in selenium and choline.

Many studies have confirmed that turkey fat contains virtually no cholesterol. Nutritionists say that it practically does not harm the body, unlike other types of animal fats.

What is more useful: chicken or turkey

Experts believe that each of these types of meat has both advantages and certain disadvantages. Chicken meat is nutritious, it can be eaten daily, it acts as an excellent source of protein and many other elements useful to the human body.

In turn, turkey fillet is characterized by an ideal balance of saturated fatty acids, respectively, is considered the optimal product for those who carefully monitor the figure. Plus turkey meat is not able to cause allergies, therefore it is a safe product for babies. It is advised to introduce diabetics and hypertensives into the diet, as the meat contains minimal fat and bad cholesterol.

The benefits of turkey for weight loss

Turkey meat is ideal for weight loss.Due to its low calorie count and fast digestibility, it is recommended for dieters. In order for food to be easily digestible, do not forget to get rid of the skin, which contains most of the calories.

Turkey meat on average contains up to 100 calories per 100 g of product (for comparison: fried chicken breast has 240 calories per 100 g). Due to the low content of calories, fats and good digestibility, turkey meat is an integral element of many weight loss diets. In addition to its nutritional value, turkey meat is good for your health. It contains many trace elements that affect the functioning of the body. Meat contains magnesium, which has a beneficial effect on muscle mass.

Turkey meat in medicine

From the point of view of medicine, turkey is a very useful product, as it positively affects the composition of the blood, helps to normalize the number of red blood cells, and also improves metabolism.

With diabetes

Turkey meat is an easily digestible meat that positively affects the body. It is considered very useful for people with diabetes, since it contains vitamin B3, which protects the pancreas from destruction and helps stabilize the central nervous system. Vitamin B2 helps the liver cleanse the body of toxic substances that enter it along with the drugs taken. It is also worth noting that the minerals contained in turkey meat help balance energy metabolism and help increase the body's level of protection.

Important: the glycemic index of boiled turkey meat is 0 units.

With pancreatitis

Turkey meat is needed for people who suffer from pancreatitis, especially in the acute stage. In order to eliminate extractive substances, the meat must be cooked in small pieces (up to 100 grams) for one and a half hours. The permissible daily portion of meat in the exacerbation phase is from 150 to 200 grams (boiled or steamed), in the remission phase - from 150 to 200 grams (stewed, boiled or baked).

With gastritis

With gastritis, only lean meat is allowed, so turkey meat can be eaten. It should be baked or boiled. It is also allowed to grind meat into minced meat. During remission, turkey meat can already be eaten in its entirety, but in strictly small pieces.

With gout

Turkey meat contains purines, so it is necessary to limit its consumption or even exclude it from the diet. Chicken and duck are considered safer foods for this disease.

Harm and contraindications

Turkey has virtually no contraindications. But you should know that people suffering from kidney disease and gout should not add turkey to their diet. And since turkey contains a large amount of sodium, hypertensive patients should not salt meat during cooking.

How to choose and store a turkey

When choosing a turkey, you need to pay attention to ensure that the skin is intact, does not have bruises or spots. It is important that the meat does not look chubby. Its color should be uniform, when pressed, it should return to its previous shape. Fat should have a light color. There should not be feathers or any other elements.

It is recommended to store meat chilled. Freeze it in a plastic bag. You can store frozen turkey for a day. Re-freezing is not recommended.

How to cook turkey meat: recipes

Braised turkey

Ingredients:

• 450–500 g turkey fillet;
• 2 tbsp vegetable oil;
• 35 g butter;
• allspice;
• ground black pepper;
• onion;
• salt;
• dill;
• parsley.

How to cook:

1. Chop the onion, peel the meat, cut into small pieces.
2. Put onion and meat in a frying pan with butter, add pepper and salt.
3. Fry the meat over medium heat for several minutes until a small crust appears. Add butter and allspice.
4. After a few minutes of frying, pour a glass of water into the pan.
5. Reduce heat, cover. Cooking takes about 60 minutes, stirring occasionally. When serving, it is recommended to decorate with greens.

Turkey cutlets

Ingredients:

• 700 g turkey thigh fillet;
• 2 eggs;
• 2 tbsp sour cream;
• 2-3 tbsp flour;
• 1 onion;
• 4 cloves of garlic;
• dill, salt and pepper;
• vegetable oil.

How to cook:

1. Fillet should be cut into small cubes, salt, pepper and add eggs.
2. Add sour cream, chop the onion into cubes.
3. Add onion to meat, squeeze garlic, chop dill.
4. Add flour and mix thoroughly. Leave on for 40 minutes at room temperature.
5. Put the patties with a spoon in a hot pan and fry on both sides.

Interesting Turkey Facts

1. The Aztecs were the first to domesticate the wild turkey, the Spaniards transported the turkeys to Europe. Then pilgrims from the Old World brought some domestic turkeys back to North America.
2. Turkeys can run at speeds up to 46 km / h and fly at speeds of 80 km / h.
3. The gender of a turkey can be determined by its litter: males develop a spiral shape, and in a female the litter in shape resembles the letter G.
4. The female lays 10 to 12 eggs, one egg a day for a long period - about two weeks.
5. Small turkey poults tend to eat berries, seeds, and insects, while adults have a more diverse diet, which can include acorns and even small reptiles.
6. Today, there are about 30 breeds of turkeys. The United States is the largest producer of turkey meat in the world, while Israel has the highest per capita consumption, followed by the United States, France and Italy. Surprisingly, in Asian countries (the Middle East is the exception) almost no turkey meat is consumed.

Turkey meat photo