Turkey is a lean, high-quality protein: a 114 gram (4 ounce) serve of cooked breast provides around 30 grams of protein, more than half of many adults’ daily needs. It also supplies B vitamins (especially niacin and B6), choline, selenium, zinc, phosphorus, potassium, iron and magnesium, plus tryptophan, an amino acid the body uses to make serotonin and melatonin.
Wellness
This much-loved bird isn’t just a tasty staple protein; its nutrients do plenty for you:
Cell protection. Selenium is part of the body’s own antioxidant enzymes that help protect cells from damage by free radicals.
Blood sugar. Protein slows digestion, so pairing turkey with carbohydrates helps avoid sharp rises in blood sugar. Vitamin B6 helps the body use the energy in food.
Heart health. Skinless white turkey meat is low in saturated fat, and fresh turkey is naturally low in salt. Processed turkey such as deli slices, sausages and bacon can be high in salt, so choose fresh where you can, especially if you have high blood pressure.
Immunity. Zinc and selenium both support normal immune function.
Mood and sleep. Tryptophan is used to make serotonin, a messenger that helps regulate mood, and melatonin, which supports sleep. The famous post-Thanksgiving drowsiness, though, has more to do with a big meal than with the turkey itself.
Muscles. Turkey’s high-quality protein, together with regular exercise, helps build and maintain strong, healthy muscles.
Thyroid. Selenium is essential for healthy thyroid function.
Energy. Niacin and vitamin B6 help the body turn food into energy.
Beauty
Skin, hair and nails. Protein provides the building blocks for skin, hair and nails, zinc supports skin repair, and selenium helps protect cells from the damage that contributes to premature ageing.
Weight management
Lean and filling. Turkey is a great source of protein and relatively low in kilojoules, so it keeps you feeling full and satisfied and less likely to reach for empty snacks during the day.
Cooking with turkey
When you can, buy a free-range or organic turkey for better animal welfare and flavour.
Cooking turkey with the skin on is perfectly fine and recommended, as the skin keeps the meat from drying out. Remove the skin before eating if you’d like to keep the fat down.
Food safety: thaw a frozen turkey in the fridge, never on the bench, allowing about 24 hours for every 2 kg. Cook it until the thickest part of the thigh reaches 75°C on a meat thermometer and the juices run clear. Refrigerate leftovers within two hours.
- For a super juicy and tender American-style Thanksgiving turkey, try a brine recipe. Serve with carrot hummus, asparagus and a pomegranate dressing.
- Season turkey breast skewers with salt and pepper for the barbecue and serve on a prosciutto, charred peach and rocket salad.
- Make a turkey and asparagus frittata with plenty of your favourite vegetables, chia and sunflower seeds, and serve with kale pesto.
- Shape a gourmet turkey mince and quinoa meatloaf wrapped in kombu, and serve with whipped cabbage and garlicky sautéed spinach.
- A tantalising turkey tetrazzini made with amaranth or teff, bone broth from the carcass and a blended cashew sauce.
- A sumptuous turkey, leek and almond pot pie bubbling under an earthy crust of lentil flour, butter and crispy cooked brown rice.
“We should all get together and make a country in which everybody can eat turkey whenever he pleases.” ~ Harry S. Truman
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
