Turkey is a delicious meat and a favorite choice for some, regardless of how it is served or prepared. This is despite the fact that some people are disturbed by its dry texture and the time it takes to prepare it.
Dr. Carrie Ruxton, a nutritionist who holds a doctorate from Queen Margaret University in the United Kingdom, shared with The Telegraph the nutritional value of turkey and its many benefits that reflect on your health and will make you think about eating it sometimes instead of chicken.
Here are some advantages of turkey meat:
1- An essential source of B vitamins, which help your body use energy
It is known that meat such as turkey is a rich source of protein, but what some people do not know and should know is that it is also a rich source of essential B vitamins, which play a major role in maintaining the smooth functioning of many organs and systems of the body. There are many different types of B vitamins, and our bodies consume these vitamins constantly.
What are B vitamins?
B vitamins consist of a group of 8 water-soluble vitamins that perform essential functions. B vitamins are important to ensure that the body’s cells function properly. 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 foods rich in the nutrient. While you can use nutritional supplements if your daily needs are not 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 cannot absorb nutrients properly, or if your body gets rid of them in excess, due to certain health conditions or medications.
Niacin
Dr. Ruxton says that she “prefers turkey thighs and strongly encourages eating them, and is surprised that people do not enjoy them more. They are very cheap and contain an additional amount of vitamin B3 (niacin), which is beneficial for mental and heart health.”
Niacin is one of the B vitamins that should be noted when it comes to turkey, due to its important role in maintaining healthy skin and helping it extract energy from the food we eat.
She also added: “We found, through the results of some research that I conducted in a nutritional analysis, that turkey thigh meat contains double the percentage of vitamin B3 (niacin) compared to chicken thigh meat.”
Adult men should get 16 milligrams of vitamin B3 and women should get 14 milligrams. Approximately 100 grams of turkey leg meat (the equivalent of approximately two or three thick slices) contains 4.64 milligrams of vitamin B3, while a chicken leg 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 stable heartbeat and regulate hormones.
An 85-gram serving of turkey (equivalent to approximately two slices) contains approximately 18% of your daily phosphorus needs.
Dr. Ruxton explains, “The percentage of phosphorus in turkey is slightly higher than other meats, and it is a mineral that helps form the structure of bones and teeth.”
Approximately 100 grams of turkey leg contains 272 milligrams of phosphorus, while its equivalent by weight in 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 factors affecting daily lifestyle such as sunlight and air pollution. It also plays a major role in slowing down the aging process, supports your body’s metabolism, and boosts your immune system, in addition to its role in supporting the thyroid gland, which is important for balancing hormones in the body.
Dr. Ruxton says, “Through the results of the research we conducted comparing chicken and turkey, we found that turkey contains a higher percentage of selenium than chicken. Selenium and other nutrients such as 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 lowest-fat animal source. But according to research conducted by Dr. Ruxton comparing chicken and turkey, it was found that turkey breast contains less calories and fat. The amount of fat in turkey thighs is half of what is found in 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 in this type of meat is the reason why this meat is dry.
100 grams of turkey thigh contains 6 grams of total fat and 164 calories, while a chicken leg contains 14.8 grams of fat and 226 calories.
5- A good source of protein, and it can help you feel full for a longer period
Protein is an essential nutrient that the body needs to grow, repair cells and function properly. It is the main structural component of muscles and other tissues in the body and is found in many foods, and it is important that you get a sufficient amount 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 points out that turkey is higher in protein than chicken.