Turkey is a popular source of meat in the United States. In 2019 alone, people in the U. S. ate 5. 3 billion pounds of turkey. That works out to about 16. 1 pounds per person.
Itâs also twice as much as people ate just 50 years ago. Scientists have learned a lot more about how turkey is good for you since then. Â.
Turkey packs a powerful nutritional punch and itâs healthier overall than red meat. Many people choose it as a replacement for beef in recipes. Â Â.
Turkey is a great source of protein. The body uses protein to build and repair bones, muscles, cartilage, skin, blood, and tissue. Protein is a macronutrient, which means that your body needs a lot of it. Your body canât store protein, so you need to consume it every day.
Turkey is a good way to get protein as long as you don’t eat too much of it. Its also a good source of beneficial vitamins and minerals like magnesium and niacin.
Turkey is also an excellent source of selenium. Some studies have found that eating a lot of the mineral may help keep you from getting some types of cancer, such as
Scientists have only seen the protective effects of selenium when itâs present in the food you eat. Taking supplements doesnât appear to have the same effect. To learn more, scientists need to do further research.
Turkey is a low glycemic index (GI) food. That means it wonât cause the blood sugar spike that youâd get from more sugar-rich and carb-rich foods. If you have diabetes, eating turkey can help you keep your blood sugar in check.
Low GI foods like turkey can also help increase levels of âgoodâ HDL cholesterol in your body. HDL cholesterol travels through the bloodstream and helps to remove âbadâ LDL cholesterol. LDL cholesterol can damage the walls of your arteries and increase your risk of heart attack and stroke. By eating foods like turkey that boost your HDL cholesterol, you can increase your resistance to these diseases.
Turkey and other kinds of poultry are part of the MIND diet. The MIND diet was made by scientists to slow down the mental decline that comes with Alzheimer’s disease and other types of dementia. People over 50 may be able to keep their memory and thinking skills sharp by following the MIND diet and eating poultry products like turkey at least twice a week. Â Â.
How many calories is three ounces of roasted turkey without the skin? That’s about the size of a deck of cards.
Turkey is healthy white meat overall, but all meats contain fat. One 3-ounce serving of turkey contains one gram of saturated fat. Thatâs 6% of your recommended daily intake. To keep the amount of fat you eat from turkey under control, only eat the recommended single serving.
Additionally, turkey contains significant amounts of tryptophan â an amino acid. A low tryptophan diet is recommended for people with psoriasis.
Turkey heart is an underrated and overlooked part of the bird that is often discarded or used for pet food. However turkey heart is actually a very nutritious meat that offers several health benefits. Here’s a detailed look at why turkey heart is good for you.
An Excellent Source of Protein
The most notable nutrient in turkey heart is its high protein content. A 100 gram serving contains 25 grams of protein providing 50% of the recommended daily intake. The protein in turkey heart is a complete protein, meaning it contains all nine essential amino acids that our bodies cannot produce on their own.
Consuming adequate protein is crucial for building and maintaining muscle mass, supporting weight management, and keeping you feeling full between meals. The abundant protein in turkey heart makes it an excellent food choice as part of a healthy diet.
Low in Fat
Compared to other dark chicken and turkey meats, the heart is surprisingly low in fat. A 100 gram serving contains only 8 grams of fat, most of which comes from healthy unsaturated fats. For reference, 100 grams of chicken thigh contains 15 grams of fat while turkey drumsticks contain 18 grams.
The relatively low fat content of turkey heart makes it easy to incorporate into a diet for weight management or heart health. When consumed without the skin and prepared in a healthy way, turkey heart can be a lean source of protein.
Rich in Iron
Turkey heart is an extremely rich source of the mineral iron. A 100 gram serving provides 180% of the recommended daily intake. Iron is essential for transporting oxygen around the body and supporting energy levels and immune function.
Including turkey heart in your diet a couple of times per week makes it easy to meet your iron requirements, helping prevent deficiency which can lead to anemia and fatigue. Those at risk of iron deficiency, such as pregnant women, can greatly benefit from eating this nutritious organ meat.
Excellent Source of Selenium
In addition to iron, turkey heart is high in the trace mineral selenium. A 100 gram serving contains 57 micrograms of selenium, which is over 100% of the daily value. Selenium acts as an antioxidant in the body, helping to protect cells from damage and supporting immune function.
Very few foods naturally contain significant amounts of selenium, making turkey heart a uniquely rich source. Adding it to your diet provides a hearty dose of this essential mineral that many people do not get enough of.
Contains Coenzyme Q10
Turkey heart is one of the best dietary sources of coenzyme Q10, an antioxidant that is critical for energy production and neutralizing free radicals. Although CoQ10 is made naturally by the body, levels start to decline around age 40 which is why getting it from food becomes more important as we age.
An intake of 90-200 mg per day has been recommended for supporting heart health and cognitive function. A 100 gram serving of turkey heart provides about 114 mg of CoQ10, making it easy to meet the suggested intake by consuming it regularly.
Nutritious Organ Meat
As an organ meat, turkey heart is jam-packed with nutrients and health promoting compounds. Organ meats like liver, kidney and heart contain higher levels of vitamins, minerals and antioxidants compared to muscle meats.
While most Americans do not eat organ meats regularly, they have been valued in various food traditions around the world for their dense nutritional content. Adding turkey heart to your diet takes advantage of its unique nutrient profile as an organ meat.
Versatile Ingredient
Turkey heart can be incorporated into various recipes, lending a richness and meaty flavor. It takes particularly well to long braising which helps tenderize the meat. Alternatively, turkey heart can be cooked quickly over high heat such as grilling or pan frying to serve like a steak.
Try using turkey heart in place of regular turkey meat in dishes like chili, pasta sauce, stir fries, fajitas or soup. It pairs well with robust spices and seasonings. You can also bread and pan fry slices of turkey heart for an easy protein to add to rice bowls or salad.
How to Choose and Store Turkey Heart
When purchasing turkey heart, look for pieces that are uniform in color without dry or discolored spots. They should not have an offensive odor. Fresh turkey heart can be found in the meat department at some grocery stores, at butcher shops or online.
Store fresh turkey heart in the coldest part of the refrigerator for up to 2 days. For longer storage, freeze turkey heart for up to 3 months in an airtight container or heavy duty freezer bag. Thaw frozen hearts overnight in the fridge before cooking.
Healthy Preparation Methods
Because turkey heart is quite lean, it’s important not to overcook it. Quick cooking methods like grilling or pan frying are best to keep the meat tender and juicy. Take care not to char or blacken the surface too much when cooking over high heat as this can produce carcinogenic compounds.
Roasting or braising turkey heart with moisture helps break down the tough muscle fibers. Low, slow cooking gives you tender chunks of meat that shred easily. Resist the urge to bread and fry turkey heart as this adds a lot of unnecessary calories from the oil.
To reduce sodium, avoid using packaged turkey heart or processed products like smoked turkey heart. Instead, season unprocessed turkey heart yourself with fresh herbs, spices, garlic, mustard, vinegar and other flavorful ingredients.
The Bottom Line
Turkey heart delivers a big nutritional boost thanks to its high quality protein, essential vitamins and minerals, antioxidants, and healthy fats. This overlooked cut of meat offers unique health benefits as an organ meat that may be missing from your diet.
The rich, meaty flavor of turkey heart makes it a delicious and versatile ingredient to include in a variety of recipes. Choosing turkey heart provides a change from everyday chicken and turkey while sneaking in some extra nutrition.
How to Prepare Turkey
Choosing light meat without the skin is the healthiest way to eat turkey.
Itâs also important to choose fresh over processed turkey. One cup of light meat turkey already contains more than 18% of your daily recommended dose of sodium. Processed turkey can have more than 35% of that recommended dose.
To cut down on the fat and salt in your turkey, buy a fresh turkey breast and cook it yourself. Avoid frying. Instead, opt to roast your turkey breast in the oven. It goes well with your favorite vegetables, or you can try one of the many turkey breast recipes around the web.
Here are a few turkey recipe ideas to get you started:
- Turkey and cheese quesadillas
- Turkey soup with brown rice
- Turkey Caesar salad
- Turkey pot pie
- Turkey and cranberry sauce sandwich
- Turkey chili
More on Diet & Weight Management
7 Health Benefits Of Eating Turkey
FAQ
Is a turkey heart healthy?
Is turkey liver and heart good for you?
Is smoked turkey heart healthy?
Is lean turkey heart healthy?
Is Turkey heart good for You?
Turkey heart is a good source of protein, iron, and vitamin B12. It can contribute to a healthy, balanced diet when consumed as part of a well-rounded meal. What dishes can I use turkey heart in? Turkey heart can be used in a variety of dishes, including stir-fries, salads, soups, and pasta dishes. It adds a rich, meaty flavor to any recipe.
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.
Is Turkey heart safe to eat?
Yes, turkey heart is safe to eat and can be a flavorful addition to your meal when cooked properly. It is a good source of protein and essential nutrients. How do I remove the fat from the turkey heart? To remove excess fat from the turkey heart, use a sharp knife to carefully trim off any visible fat.
Is Turkey good or bad for You?
Low GI foods like turkey can also help increase levels of “good” HDL cholesterol in your body. HDL cholesterol travels through the bloodstream and helps to remove “bad” LDL cholesterol. LDL cholesterol can damage the walls of your arteries and increase your risk of heart attack and stroke.
Are all turkey products healthy?
That’s not a bad thing. Turkey and other types of poultry are part of a healthy dietary pattern, according to federal dietary guidelines. But not all turkey products are created equal, Champagne said. Fans of turkey sausage, turkey bacon and other processed varieties need to check the labels.
What is the healthiest way to eat turkey?
Choosing light meat without the skin is the healthiest way to eat turkey. It’s also important to choose fresh over processed turkey. One cup of light meat turkey already contains more than 18% of your daily recommended dose of sodium. Processed turkey can have more than 35% of that recommended dose.