Turkey is a very lean type of poultry that is most widely consumed in the United States on the Thanksgiving and Christmas holidays. This protein-rich food is nutrient-dense, meaning it provides more nutrients per calorie than calories per nutrient. In addition to being high in protein, roasted turkey is high in vitamins and minerals and is a particularly good food source of the amino acid tryptophan, which raises the levels of "feel good" chemicals in your brain.
Significance
According to EatTurkey.com, consumption of turkey in the U.S. has more than doubled over the past 25 years. In 1975, per capita turkey consumption was only 8.3 lbs., but in 2009 it was a whopping 16.9 lbs.—perhaps, due in part to the fact that it is a healthy and versatile food. Naturally a mild-flavored meat, turkey pairs well with a variety of seasonings and makes an ideal and delicious substitute for higher-fat meats. In addition to protein, roasted turkey is rich in vitamin B3, or niacin; vitamin B6; and the trace mineral selenium.
Lean Protein
Turkey, like all animal proteins, is very high in protein, which is an essential nutrient. A 100g serving of roasted skinless turkey breast meets approximately 60 percent of the general requirement for protein but only 5 percent of the recommended limit for saturated fat—less than half of the saturated fat of red meat. The entire structure of the human body is built on protein, according to the Oklahoma Cooperative Extension Service. Consuming protein-rich foods supplies your body with amino acids, the building blocks of protein. Substances that control body functions, such as hormones and enzymes, are made from amino acids. Thus, turkey is a source of high-quality protein that is very low in saturated fat.
Rich in Tryptophan
Many protein-rich foods, and all animal proteins, contain the essential amino acid tryptophan. However, few foods contain as much tryptophan as turkey. According to the World's Healthiest Foods website, a 4 oz. serving of roasted turkey provides 0.35mg of this amino acid, meeting nearly 110 percent of the recommended daily value, or DV. Tryptophan is used to make the brain chemical messenger, or neurotransmitter, serotonin and the neurohormone melatonin. Serotonin is involved in regulating impulse control, mood, appetite and sleep. Melatonin is important for regulating sleep patterns.
Vitamins and Minerals
According to ELook.org, 100g, or about 3 1/2 oz., of roasted turkey breast offers 6.8mg of niacin, or 34 percent of the DV; 0.54mg of vitamin B6, or 27 percent of the DV; and 32mcg of selenium, or 45 percent of the DV. Niacin is important for nervous system function and energy metabolism. Vitamin B6 is essential for protein metabolism and the formation of red blood cells. Vitamin B6 is also needed to break down stored energy in the muscles and liver into usable energy—glucose—for cells. Selenium supports immunity and thyroid gland function. The American Cancer Society reports that selenium shows promise as a nutrient for preventing cancer development and progression, though further research is needed.
A Healthier "Meat"
According to the Harvard School of Public Health, when it comes to choosing protein-rich foods, you should pay attention to what comes along with the protein. While plant-based protein foods such as beans, nuts and seeds are excellent options—high in dietary fiber, vitamins and minerals—most are not "complete" protein foods, or those that offer all the essential amino acids. Per the Harvard Healthy Eating Pyramid Guidelines for proteins, the best animal-based choices are fish and poultry, such as roasted turkey.
Member Comments