Ground turkey has become an increasingly popular protein source due to its versatility, delicious taste, and stellar nutritional profile. But what many people don’t know is that ground turkey, specifically the dark meat, contains powerful anti-inflammatory properties that can benefit your health.
In this article we’ll explore the top anti-inflammatory nutrients found in ground turkey and explain how they work to reduce inflammation throughout the body. We’ll also provide some simple tips for incorporating more of this lean protein into your diet.
Understanding Inflammation: The Silent Threat
Inflammation is the immune system’s natural response to infection or injury. It’s characterized by redness, swelling, heat, and pain as the body brings extra blood and nutrients to the affected area.
Acute or short-term inflammation is a normal part of the healing process. However, chronic or long-term inflammation that persists can lead to serious health issues like heart disease, diabetes, arthritis, and even cancer.
Sadly chronic inflammation has become increasingly common due to factors like diet stress, and sedentary lifestyles. That’s why it’s so important to make lifestyle changes that can help reduce inflammation.
What Makes Ground Turkey an Anti-Inflammatory Superstar?
Ground turkey, especially the dark meat, contains three powerful nutrients with proven anti-inflammatory benefits. Let’s take a closer look at each one:
1. Omega-3 Fatty Acids
Omega-3s are healthy polyunsaturated fats well known for their ability to reduce inflammation, They work by blocking the body’s production of compounds that trigger inflammation
Ground turkey is a good source of omega-3s compared to other meats, with dark meat containing the highest amounts. Just 3 ounces provides about 150mg.
2. Vitamin B12
Vitamin B12 plays a critical role in nervous system function and immune health. Research shows it can regulate levels of inflammatory markers like homocysteine and CRP.
A 3 ounce serving of ground turkey supplies over half of the recommended daily amount of B12.
3. Selenium
This trace mineral is a potent antioxidant that protects cells from free radical damage that drives inflammation. It also boosts immune function.
Ground turkey is rich in selenium, with just 3 ounces providing 40% of the RDI.
5 Simple Ways to Use More Ground Turkey
Here are some easy ways to start incorporating the anti-inflammatory benefits of ground turkey into your diet:
- Replace beef or pork in tacos, chili, pasta sauce or burgers.
- Use a 90/10 lean to fat ratio or higher.
- Make turkey meatballs instead of beef for a lighter Italian meal.
- Add to soups, stews and casseroles for extra protein.
- Use in lettuce wraps, sandwiches or pita pockets. It’s great in place of deli meats.
- Make turkey burgers and top with avocado slices, sautéed onions or mushrooms.
Aim for 3 to 4 servings of ground turkey per week for maximum anti-inflammatory effects. Just remember to remove the skin before cooking to avoid excess saturated fat.
An Anti-Inflammatory Turmeric Turkey Recipe
This delicious recipe from MealPro combines ground turkey with the powerful antioxidant and anti-inflammatory spice turmeric. It’s all served over fiber-rich brown rice and vitamin C-packed yellow squash.
Ingredients:
- 1 lb 90% lean ground turkey
- 1/2 cup chicken or vegetable broth
- 1 tbsp olive oil
- 1/4 cup chopped cilantro
- 2 tsp turmeric
- 1 cup cooked brown rice
- 2 cups diced yellow squash
- 1/2 tsp Italian seasoning
- 1 cup peas
Instructions:
- In a bowl, combine ground turkey, broth, cilantro, and turmeric. Mix well.
- In a skillet over medium heat, add olive oil and turkey mixture. Cook until no longer pink, breaking up meat as it cooks.
- In the same pan, add peas and cook 1-2 minutes until hot. Transfer turkey-pea mixture to a plate.
- In the skillet, sauté squash with oil and Italian seasoning 2-3 minutes until tender.
- Serve turkey-pea mixture over brown rice and top with sautéed squash.
This nutritious meal provides protein, fiber, and a range of vitamins and minerals, while the addition of turmeric gives it an anti-inflammatory boost. Enjoy this healing recipe 2-3 times per week.
The Takeaway on Ground Turkey and Inflammation
Ground turkey, especially the dark meat, is packed with omega-3s, selenium, B vitamins and other nutrients that can help reduce chronic inflammation. Replacing beef, pork or processed meats with lean ground turkey just a few times per week can make a big difference.
Along with eating anti-inflammatory foods like ground turkey, be sure to load up on colorful fruits and vegetables, get regular exercise, manage stress levels, and get enough sleep. Your body will thank you!
The impact of packaged sweets and soda on inflammation
While whole grains are healthy, the combination of white flour and sugar can contribute to inflammation. “Sugar causes your body to release inflammatory messengers called cytokines. Soda and other sweet drinks are the main culprits,” WebMD reported.
Sweet drinks include soda, sweetened teas, fruit juices with added sugars, milkshakes and smoothies with added sugars. Instead of finishing the day with a processed sweet, fruit may be a better choice. Fruit can be enjoyed with oatmeal or in a smoothie made with fresh vegetables, herbs and Greek yogurt. If you’d rather have a chocolate dessert than a fruit one, you could even try a square of dark chocolate, which can help reduce inflammation.
There are certain foods that are inflammatory — as opposed to foods that fight inflammation, like tomatoes or spinach
Editor’s note: This article was originally published on Sept. 11, 2023. It has been updated.
Reducing the amount of inflammatory foods you consume can contribute to better health.
There are two main types of inflammation, per Harvard Health Publishing. Your body reacts to an infection in two ways. The first is to “unwanted substances in the body,” like toxins from cigarette smoke or too many fat cells. ” This type of inflammation, known as chronic inflammation, can pose health risks.
Other than foods that fight inflammation, like tomatoes and spinach, there are foods that cause inflammation. Here’s a look at five foods that may contribute to inflammation. Related.
5 DAY ANTI-INFLAMMATORY MEAL PREP | Anti-Inflammatory Foods to Reduce Bloating & Inflammation
FAQ
Can you eat ground turkey on an anti-inflammatory diet?
Is turkey good for anti-inflammatory?
What meat is best for anti-inflammatory?
Is ground turkey actually healthy?
Is ground turkey a good source of protein?
Ground turkey is high in protein. The popular holiday bird is a really good source of quality protein. Three ounces of 93% lean turkey provides 22 grams of protein for under 180 calories. Turkey is a “quality” protein in the sense that it provides a complete amino acid profile with all the essential amino acids needed to build and repair cells.
What are the health benefits of ground turkey?
Ground turkey has multiple benefits. It is a good source of minerals, and B vitamins, rich in proteins, low in fat and it is lower in calories than common turkey.
Should you eat ground turkey if you have a heart problem?
If you’re eating for a healthy heart, lean ground turkey—which is lower in saturated fat—is the better pick for you. Of course, you can still enjoy ground beef from time to time, but choosing lean ground turkey more often will help your heart in the long run.
What are some healthy ground turkey recipes?
Some of our top-rated healthy ground turkey recipes to keep on hand include Honey-Sesame Turkey Meatloaf with Broccolini (pictured above), Ground Turkey Stuffed Peppers, Lemon-Rosemary Turkey Meatballs and Quick Turkey Meat Sauce.
Is ground turkey a Good Burger?
Turkey. Generally speaking, ground turkey is leaner than standard ground beef, a nutritional advantage, especially when it comes to heart health. But if you’ve ever chewed your way through a dry and flavorless turkey burger, you may be wondering how to improve the flavor and texture of this poultry meat.
What is a very lean ground turkey?
Very lean ground turkey is made from turkey breast and can contain as little as 1% fat. First, let’s compare one of the more common varieties of ground beef available—70% lean meat, 30% fat—with ground turkey, which comes in at 93% lean meat, 7% fat. According to the USDA, 3 ounces of 70/30 ground beef contains: