Turkey is a delicious meat and a favorite choice for some, regardless of how it's served or prepared. This is despite some people complaining about its dry texture and the time it takes to prepare.
Dr. Carrie Ruxton, a nutritionist with a PhD from Queen Margaret University in the UK, shared with The Telegraph the nutritional value of turkey and its many health benefits, which will make you consider eating it instead of chicken sometimes.
Here are some benefits of turkey meat:
1- A primary source of B vitamins, which help your body use energy.
It's well known that meats like turkey are a rich source of protein, but what some people don't know and should know is that they're also a rich source of essential B vitamins, which play a key role in keeping many of the body's organs and systems functioning smoothly. There are many different types of B vitamins, and our bodies consume them constantly.
What are B vitamins?
B vitamins consist of a group of eight water-soluble vitamins that perform essential functions. B vitamins are important for ensuring the proper functioning of the body's cells. They help the body convert food into energy (metabolism), produce blood cells, and maintain the health of skin cells, brain cells, and other body tissues.
You can get enough B vitamins by eating a variety of nutrient-rich foods, while you can use supplements if your daily needs aren't met through food.
If you don't get enough vitamins from your diet or supplements, you may develop a B vitamin deficiency. You can also suffer from a deficiency if your body can't absorb nutrients properly, or if your body gets rid of them in excess, due to certain health conditions or medications.
Niacin
Dr. Ruxton says she "loves turkey thighs and is a big advocate for them, and is surprised people don't eat them more often. They're very cheap and contain an extra dose of vitamin B3 (niacin), which is good for mental and heart health."
Niacin is one of the B vitamins that should be highlighted when it comes to turkey, as it plays an important role in maintaining healthy skin and helping it extract energy from the food we eat.
She added: "We found, through the results of some research I conducted in a nutritional analysis, that turkey leg meat contains double the amount of vitamin B3 (niacin) compared to chicken leg meat."
Adult men should get 16 milligrams of vitamin B3, and women should get 14 milligrams. Approximately 100 grams of turkey leg meat (roughly two or three thick slices) contains 4.64 milligrams of vitamin B3, while chicken thigh meat contains 2.33 milligrams.
2- A good source of phosphorus, which maintains the health of your bones and teeth.
Phosphorus is important for bone health. It also helps maintain a steady heartbeat and regulate hormones.
An 85-gram serving of turkey (about two slices) contains about 18% of your daily phosphorus needs.
"Turkey is slightly higher in phosphorus than other meats, a mineral that helps build bone and tooth structure," Dr. Ruxton explains.
Approximately 100 grams of turkey thigh contains 272 milligrams of phosphorus, while the equivalent by weight of chicken contains 195 milligrams.
3- It contains a high percentage of selenium, which is beneficial for your immune system.
Selenium is an important nutrient and antioxidant that protects your cells from damage caused by lifestyle factors such as sunlight and air pollution. It also plays a key role in slowing the aging process, supporting your body's metabolism, boosting your immune system, and supporting your thyroid, which is important for balancing hormones.
"Our research comparing chicken and turkey found that turkey has a higher selenium content than chicken," says Dr. Ruxton. "Selenium and other nutrients like vitamin C and copper protect us from cell damage."
4- It contains fewer calories and fats compared to chicken.
You might think that chicken breasts are the leanest animal source. However, according to research conducted by Dr. Ruxton comparing chicken and turkey, turkey breasts contain fewer calories and fat. Furthermore, the amount of fat in turkey thighs is half that of chicken thighs.
100 grams of turkey breast contains only 1.4 grams of fat, making it a great choice for a low-fat diet. The low fat content of this type of meat is also the reason it is dry.
100 grams of turkey thigh contains 6 grams of total fat and 164 calories, while chicken thigh contains 14.8 grams of fat and 226 calories.
5- A good source of protein, it can help you feel full for longer.
Protein is an essential nutrient that the body needs for growth, cell repair, and proper function. It is the main structural component of muscles and other tissues in the body and is found in many foods. It is important to get enough of it daily.
Whether your goal is to lose weight, build muscle, or maintain a healthy, balanced diet, eating protein-rich foods can be beneficial. Dr. Ruxton notes that turkey contains a higher percentage of protein than chicken.
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