Vitamins & Minerals In Turkey

Turkey is a great source of protein and nutrition. Increased popularity due to the savory taste of turkey along with consumer recognition of its nutritional benefits, has led to an increase in the consumption of this poultry in the United States by 109 percent since the year 1970, according to 2010 information from the National Turkey Federation.

Calcium

A half turkey breast with skin and bone removed contains about 181 mg of calcium. The dietary reference intake (DRI) of this important mineral ranges from 1000 to 1300 mg per day for healthy adults. Calcium contributes to the strength of the teeth and bones, as well as to the proper functioning of the muscles and nervous system. Calcium is also involved in maintaining steady blood pressure and proper formation of blood clots.

Iron

Iron is an essential nutrient with a DRI of 8 mg per day for men and 18 mg per day for women. Iron serves to ensure that oxygen is delivered to cells of the circulatory and muscular systems, and it contributes to the biochemical reactions of metabolism. A half turkey breast with the skin and bone removed provides about 12 mg of iron.

Magnesium

The USDA recommends that healthy adults get about 350 mg of magnesium daily. This mineral is important for contributing to the health of the bones and the heart. A half of a turkey breast with skin and bone removed provides about 233 mg of magnesium.

Phosphorus

Phosphorus is the second-most abundant mineral in the body, contributing to the strength of the skeletal system, as well as contributing to the composition of every cell in your body. A half turkey breast without skin or bones contributes about 1814 mg of phosphorus, or more than twice the USDA recommended dietary reference intake of 700 mg per day for healthy adults.

Potassium

Potassium is an electrolytic mineral that contributes to the balance of all bodily fluids and the proper functioning of your body's cells. Potassium is involved in various aspects of metabolism, helping to regulate heart rate and to transmit impulses throughout the nervous system. A half turkey breast with skin and bone removed provides about 2488 mg of potassium. The DRI for potassium is 4700 mg per day.

Zinc

Zinc is a mineral that contributes to the function of more than 100 different enzymes in your body. It is found in virtually all of the body's cells, and is highly concentrated in cells of the muscles and bone. The USDA recommends that men get 11 mg of zinc daily and women get 8 mg of zinc daily. A half turkey breast without skin and bone provides about 17.5 mg of zinc.

Selenium

Selenium is an essential mineral and nutrient that helps protect your body's cells and proteins from damage caused by free radical byproducts of metabolism. It is also involved in regulating the secretion of thyroid hormone. Adults should aim to get about 55 micrograms of selenium daily. A half turkey breast with the skin and bone removed provides about 251 micrograms of selenium.

B Vitamins

Thiamin, riboflavin, niacin, pantothenic acid, folate, B6 and B-12 are all B vitamins found in turkey. The B vitamins are important regulators of cellular energy metabolism and reproduction. A half turkey breast with skin and bone removed provides 0.5 mg of thiamin, 1.1 mg of riboflavin, 55 mg of niacin, 5.5 mg pantothenic acid, 52 micrograms of folate, 4.1 mg B6 and 3.1 micrograms of B-12.