Turkey, the benefits and harms of which meat has been known for a long time, is a dietary product. This largest poultry belongs to the pheasant family. The bird comes from North America, where it was domesticated and bred by the indigenous people of these areas, the ancient Indians (Aztecs), more than a thousand years ago.
Another name for turkey is “Spanish chicken,” despite the fact that this country is not the homeland of the bird. Thanks to sailors from Spain, who brought turkey meat to their country at the beginning of the 16th century, healthy and nutritious meat began to gain popularity everywhere in Europe, and then in Russia. It is juicier, softer and healthier than chicken.
Composition of turkey meat
Turkey meat is a valuable food product. It is a source of vitamins, beneficial compounds and minerals. The calorie content of poultry is low and varies depending on the method of cooking the meat and the selected part of the carcass. On average, this figure is 216 kcal. The wings of “Spanish chicken” are considered the most high-calorie, because it is almost impossible to remove the thin skin from these areas.
Turkey loin contains:
- amino acids;
- , group B, E, K, RR;
- cellulose;
- trace elements - potassium, phosphorus, iron, iodine, sodium, calcium, magnesium;
- cholesterol.
Such a rich composition allows you to fill the body with all the necessary nutrients. Thus, iron will prevent the development of anemia, sodium in combination with potassium provides support for the cardiovascular system. Magnesium has a beneficial effect on the heart muscle and prevents the development of diseases of the nervous system. Phosphorus, the content of which in turkey meat is almost equal to fish, helps to absorb calcium, which strengthens teeth and bones.
Turkey meat contains high amounts of sodium, which gives it a slightly salty taste. Thanks to this feature, a minimum amount of salt is used when preparing the product. This fact improves its valuable properties.
Vitamins B and PP strengthen the nervous system; cholesterol is present in meat in minimal quantities. Proteins are 95% absorbed by the body.
Useful properties of turkey meat
The rich vitamin and mineral composition allows us to highlight the following benefits from consuming the meat of this poultry.
- Turkey is a source of valuable and high-quality protein. A deficiency of this component leads to weakness, poor health, pale skin and lack of strength. In children, protein deficiency is expressed in a lack of muscle tone and some behavioral disorders. Regular inclusion of poultry in your diet will help compensate for the lack of protein.
- Phosphorus in the carcass maintains healthy teeth and bones.
- The amino acid tryptophan produces a relaxing effect, improves mood and sleep.
- Sodium helps regulate metabolic processes in the body by increasing the amount of plasma in the blood.
- The product contains a component that improves the level of “bad” cholesterol and increases “good” cholesterol.
- Vitamin K strengthens blood vessels.
- Selenium in one serving of turkey meat is almost half the daily value. This has a positive effect on the thyroid gland and supports hormonal levels. Selenium also provides cancer prevention. It has a beneficial effect on the body's immune system and resists the carcinogenic effects of free radicals.
The dietary product improves metabolism, activates brain activity, promotes cell renewal, and prevents heart disease and joint diseases. Its benefit lies in the low calorie content of meat and high nutritional value. Spanish chicken meat is beneficial for overweight people. Including low-fat turkey meat with salads or vegetables in the menu will become a complete nutrition that will provide the body with the necessary amount of calories, saturate it for a long time, and improve the functioning of the gastrointestinal tract. Vitamins B3 and B6 help cope with the problems of chronic constipation and improve intestinal motility.
Turkey in a child's diet
The valuable qualities of turkey meat are recognized by pediatricians all over the world. It is recommended to introduce this healthy product into the menu of babies from the age of six months. Turkey meat does not cause allergic reactions, is easily digestible and digested by the child’s digestive system, and is a supplier of high-quality protein, which is necessary for the growth, development and strengthening of teeth and the musculoskeletal skeleton.
A high level of vitamins, microelements, protein and important amino acids has a beneficial effect on strengthening the immune system and developing the baby’s brain. Therefore, turkey should be included in the diet as the first meat complementary food and during the period of active growth of the child.
Turkey meat in sports nutrition
For athletes and people involved in strenuous physical activity, poultry is the most important and nutritious type. The product contains enough energy source - high-quality protein.
Regular inclusion of poultry meat in the diet will provide:
- rapid recovery from heavy loads and injuries;
- strengthening the skeleton, bones, muscles and tissues;
- rapid growth of muscle mass;
- a surge of energy, strength, mood and vigor;
- endurance during training.
Dietary properties, valuable composition and considerable content make turkey meat the main meat in sports nutrition.
- For small children - as a meat supplement (give in the form of puree or in a highly crushed state with the addition of broth).
- Pregnant women - due to the folic acid content. It is necessary for the correct process of hematopoiesis, the formation of the neural tube of the fetus and the brain.
- Convalescent people during the recovery period after serious operations and illnesses.
- Women during lactation.
- People with depressive syndrome or nervous disorder.
- People with sleep problems.
- Workers with heavy workloads, physically active, athletes.
The norm for daily consumption of “Spanish chicken” is 100–200 g. The healthiest dishes are those prepared from chilled meat.
Possible harm of turkey meat
The harm to turkey meat is minimal, with the exception of low-quality and expired carcasses. The meat product may be treated with chemicals to improve the appearance, taste, and shelf life of the bird. The most commonly used are antibiotics, salt and preservatives. The greatest damage to health comes from smoked turkey, which contains high doses of nitrates.
Eating processed turkey meat too often can lead to unpleasant consequences:
- high blood pressure;
- heart disease;
- obesity;
- infertility;
- increased cholesterol levels;
- oncology.
Poultry products may be harmful to people with kidney problems and gout due to the amount of protein they contain. Hypertensive patients should not add enough salt to their meals to avoid harm to their health.
How to choose quality turkey meat
A few rules for choosing a bird:
- it is advisable to purchase carcasses from farmers - such products contain fewer harmful substances, antibiotics and bad compounds;
- breast is the leanest part of the bird;
- the skin of the “Spanish chicken” should be light, with a yellowish tint, moist, without spots;
- Turkey meat is soft, but not too soft; the flesh should not detach from the bone or fall apart at the slightest impact.
Chilled turkey meat products can be stored in the refrigerator for no more than 1-2 days. Poultry dishes can be eaten for no more than 4 days.
High-quality turkey meat cannot be suspiciously cheap. Raising individuals requires large economic costs; they need special care and special food.
Turkey meat is healthy, tender and low in calories. Regular inclusion of “Spanish chicken” in the menu will strengthen the immune system and improve the general condition of the body. Poultry dishes are distinguished by excellent taste and, subject to the recommended daily intake, are not capable of causing harm.
Turkey, also called “Spanish chicken,” is considered a dietary product and is highly valued among people leading a healthy lifestyle. Turkey meat is juicier, more tender and healthier than chicken meat, and anyone who tries it will no longer refuse this delicacy. When considering the benefits and harms of turkey, it is worth paying attention to the composition and properties of this meat.
Composition and calorie content of meat
This largest poultry belongs to the pheasant family. It was first domesticated and bred by North American Indians more than a thousand years ago. The weight of an adult turkey reaches 35 kg, females are noticeably smaller - about 11 kg.
Speaking about the benefits and harms of turkey, it should be noted that its meat has a composition that is unique in its chemical properties. It is a valuable source of vitamins, minerals and other beneficial substances. At the same time, turkey meat has a low energy value - only 216 kcal per 100 grams of product. Wings are considered the most high-calorie, since it is very difficult to remove the skin from them.
Turkey fillet has the lowest calorie content. It contains the following beneficial substances:
Benefits for the body
The benefits of turkey meat lie in its low calorie content and excellent nutritional value. It can be called the world's best source of natural protein, and in terms of the amount of sodium in its composition, it surpasses beef and veal. 100 grams of product contains only 75 mg of cholesterol, which is perfectly absorbed without harm to the human body. Turkey meat is recommended for consumption by children, pregnant women and athletes due to its low fat content, which promotes the absorption of calcium.
The following beneficial properties of Spanish chicken meat can be noted:
Turkey meat is useful for those who are overweight and on a diet. Turkey pieces can be served stewed or baked with a vegetable side dish. Such nutrition provides the body with the necessary amount of calories, maintaining a feeling of fullness for a long time.
Due to its high magnesium content, turkey meat has a salty taste, which allows you to add less salt when cooking. This is useful for hypertensive patients and obese people. This product is regularly introduced into their diet by athletes and those who engage in heavy physical labor.
Fresh poultry broth is offered to those recovering from a serious illness or to patients undergoing surgery. Turkey is good for women expecting a baby. Doctors recommend it because of its high folic acid content. Don't forget about this product for breastfeeding mothers.
Turkey meat appears in a baby’s diet from the age of six months. It does not cause allergies, is easily digestible and is a supplier of high-quality protein that a child needs for teeth growth and bone strengthening. Most pediatricians recommend turkey as the first meat complementary food, which will provide the little person’s body with the most important microelements, amino acids and vitamins.
Turkey fillet is very popular in sports nutrition. The high-quality protein that the meat of this bird contains is the main source of energy, promotes rapid muscle growth, and ensures endurance during long workouts.
The rate of consumption of this dietary product is only 150−200 grams per day. Dishes made from chilled meat are considered the most healthy.
Harm to the product
Due to its low calorie content and easy digestibility, turkey meat has virtually no contraindications.. When thinking about the benefits and harms of turkey for the body, it is worth noting that this product can be eaten by almost everyone. You can harm your body by using low-quality or spoiled meat for cooking.
Sometimes manufacturers treat meat with chemicals to improve appearance and increase shelf life. Preservatives, salt and antibiotics are mainly used for this. Large doses of nitrates can be found in smoked turkey carcass.
When properly kept, raised and fed, birds get healthy meat from it. It should only be purchased from trusted manufacturers.
If the diet contains a large amount of processed turkey meat in the form of sausages, smoked products, and semi-finished products, this can lead to the development of hypertension, obesity, increased cholesterol, oncology and infertility.
Due to the high protein content in the product, turkey should be consumed with caution by people suffering from the following diseases:
- renal failure;
- gout;
- urolithiasis disease.
Those who dream of losing weight should remove the crust from the bird during the cooking process. Although, of course, it is very tasty, you should not load your body with excess fat. Moderation should be observed in food - in large quantities, even dietary turkey will be harmful. Do not forget about careful heat treatment of meat to avoid the danger of salmonellosis. You can add a little salt during the cooking process, especially for hypertensive patients.
Some people prefer fattier parts of the carcass, such as thighs, wings or tail. The benefits and harms of turkey in this case are determined a little differently. The calorie content of these parts of the bird is higher than that of fillets, so they should not be eaten by people suffering from excess weight, hypertension and other diseases.
How to select and store meat
Speaking about the benefits and harms of turkey meat, you should pay special attention to the choice of poultry. The effect it will have on the body depends on this. When purchasing a carcass, you should carefully inspect it. The turkey skin should be light, slightly yellow, without spots, and moist to the touch.
Turkey meat is soft, but does not separate from the bone and does not fall apart at the slightest touch.. A quality product cannot be cheap, so it is better to refuse turkey at a suspiciously low price.
Chilled meat is stored in the refrigerator for no more than two days, ready-made meals - no more than four days.
Attention, TODAY only!
Recently, turkey has begun to gain popularity outside its American homeland and is now increasingly appearing on culinary tables in European countries, and in industrial poultry farming it is the second most important bird after chicken due to the exceptional properties of its meat. You can now find turkey in almost any store, and therefore it would be useful to understand what the benefits and harms of this product are.
Description and taste of turkey meat
Turkey has tender, lean meat, which is actively used in dietary nutrition and is a source of many beneficial properties. Its color varies from creamy pink to intense red. The taste properties of meat depend on the conditions in which the birds were raised and what they ate. Unlike chickens, which can be kept even in cramped spaces, turkeys need free grazing and fresh air for normal development. They need a varied diet to a greater extent, since they cannot live on one feed. This is another reason why the meat of these birds is considered more natural and healthy.
As with chicken, turkey meat is divided into dark and white. Breast is considered white meat. It tastes drier compared to other parts of the bird. Turkey breast is lower in calories, and therefore is considered to be more beneficial. Dark meat is fattier and juicier, tasting like game. It is softer than white and its aroma is more intense.
Both white and dark turkey meat are highly prized in cooking. There are many recipes that use different parts of this bird, so everyone can find a dish to their taste, based on their preferences.
Chemical composition of turkey
Nutritionists around the world note the enormous benefits of turkey meat, as it contains large quantities of various vitamins and minerals necessary for the health of the body. So, the composition of turkey meat includes:
- selenium;
- phosphorus;
- iron;
- zinc;
- magnesium;
- sodium;
- potassium;
- essential amino acids;
- B vitamins;
- vitamins R, PP, E.
Turkey meat has 2 times the concentration of iron and sodium compared to beef, and has very little fat and bad cholesterol, which makes the benefits of this product undeniable in the diet of a person on a diet. And in terms of the content of no less useful selenium and phosphorus, turkey meat is not inferior to any fish.
It is believed that dark meat, namely turkey drumstick and thigh, is less beneficial than white meat. However, this is not quite true. According to recent studies, dark meat contains more selenium and zinc. The same goes for B vitamins and iron. In turn, white meat contains more protein and less cholesterol.
Nutritional value and calorie content of turkey meat
Turkey is a low-calorie product. 100 g of meat of this bird contains from 160 to 190 kcal. There are no carbohydrates at all, and most of the calories in turkey meat come from protein and fat. Below is the nutritional information for turkey, which includes differences in chemical composition between white and dark meat.
What are the benefits of turkey meat?
As can be seen from the composition, turkey meat has a lot of beneficial properties. It is not without reason that doctors recommend including it in the diet of people of almost all age groups, regardless of health status, especially athletes and those losing weight, as well as people in the process of recovery after operations.
For adult women and men
As noted above, turkey meat is a rich source of vitamins. It is especially rich in vitamin PP, which regulates redox processes, normalizes digestion and promotes the removal of toxins from the body.
The beneficial amino acids contained in turkey, along with potassium and magnesium, are actively involved in the functioning of the nervous and cardiovascular systems.
And phosphorus has a beneficial effect on the condition of bones and teeth.
B vitamins, in turn, help food be better absorbed. Together with iron, they ensure the normal course of hematopoietic processes and prevent the occurrence of anemia.
Turkey brings significant benefits to a woman’s body. In particular, vitamin E, which is part of turkey meat, not only gives elasticity to the walls of blood vessels, but also has a positive effect on the female reproductive system. The presence of a sufficient amount of this vitamin makes nails strong and beautiful, and gives hair a healthy shine. Vitamin E also helps maintain skin elasticity and protects it from external influences, which allows a woman to remain young and beautiful longer.
For men, the benefits of turkey include a large amount of selenium and zinc. Selenium strengthens the immune system and slows down the aging of the body. It reduces the risk of cancer and ensures the normal functioning of the endocrine glands. Selenium also promotes the production of the sex hormone testosterone, which affects the functioning of the male reproductive system.
For children
Since turkey meat, unlike, is hypoallergenic, it can be eaten even by small children. Due to its beneficial properties, turkey meat will be an ideal option for a child’s first meat feeding. Turkey meat contains calcium and potassium, which are necessary for the growth and formation of the musculoskeletal system, and vitamin B12 stabilizes the functioning of the nervous system and normalizes sleep.
It is recommended that formula-fed children be introduced to turkey meat in the form of puree from approximately 6 - 7 months, while breastfed children - from 8 - 9 months. This should be done only after consultation with a pediatrician.
Important! It is worth including meat complementary foods on a child’s menu only if the baby’s body is already accustomed to other types of food, for example, vegetables or cottage cheese.
At first, meat puree should be given to the child on the tip of a teaspoon. You should wait at least 24 hours before feeding turkey again to avoid the risk of individual intolerance. If no allergies are detected, you can gradually increase the serving size. 9-month-old children can be given 20 - 40 g of turkey puree per day, 10-month-olds - already 40 - 50 g. At 12 months, the serving size should reach 70 g per day.
For athletes
Physically active people also note the benefits of turkey meat. It is rich in protein, which helps increase muscle mass, as well as amino acids, which speed up metabolism. In addition, turkey is very nutritious and is digestible better than any other meat. It is ideal for replenishing energy reserves after grueling workouts.
Can pregnant and lactating women eat turkey?
Turkey dishes can be safely consumed by women who are breastfeeding and during pregnancy, since turkey is considered one of the few types of meat that does not harm the baby. It does not cause allergies, and the wide range of vitamins and minerals it contains will be equally beneficial for both mother and baby. Thus, choline and phosphorus stimulate the baby’s brain activity, and the high sodium content strengthens the mother’s nervous system, which is especially important for a woman during postpartum stress.
A nursing mother should gradually include turkey in her diet, starting with one small piece. It is best to boil or steam the meat. Then you should pay attention to the baby after feeding. If the baby has no allergic reactions and no indigestion, it means that his body has accepted the new product well and the portion can be increased to 100 - 150 g.
If your child has skin irritation or any signs of gastrointestinal problems, you should immediately limit your turkey consumption. After a few weeks, when the baby's stomach is more adjusted, you can try introducing meat back into the menu.
Is turkey good for weight loss?
For people watching their figure, turkey will also be very useful, as it effectively satisfies hunger and gives a feeling of fullness for a long time. Its low calorie content will be appreciated by anyone who wants to lose weight. Turkey breast, which has very little fat, is particularly beneficial in this regard.
Turkey breast contains a lot of choline. It is actively involved in the breakdown of fats and regulates blood sugar levels, thereby improving metabolism and accelerating the process of losing weight.
Daily consumption rate
The benefits of eating turkey, like any other product, can result in harm to health, so it is important not to get carried away and not to exceed the norm for its consumption. Turkey contains about half the daily amount of protein needed by an adult. Protein is vital for the body to function properly, but too much of it can have negative effects on your health. Therefore, it is worth limiting the amount of turkey meat to 100 - 130 g per day.
Turkey in cooking
Thanks to its delicate and neutral taste, turkey goes well with completely different products and even other meats, which is why it is used in a large number of dishes. Almost all parts of the bird carcass are suitable for food. Even from a turkey neck you can make a delicious stew or rich soup that will bring as much benefit as fillet or breast.
Turkey meat can be stewed, marinated, fried, smoked, stuffed, pickled and steamed. But boiled and baked turkey has the greatest benefits.
How much and how to cook turkey
Cooking time for turkey may vary depending on the body part of the bird and the dish it is being used to prepare. To cook a whole carcass in a pan, it will take from 2 to 3 hours, but individual pieces of poultry and fillets will be ready in 30 to 40 minutes. If you cook turkey in a slow cooker, the cooking time is significantly reduced - to 45 and 20 minutes, respectively.
Advice! When cooking turkey for newborns or small children, after 30 minutes, be sure to drain all the broth and cook the meat in clean water for about 1 hour.
Before cooking, turkey meat should be thoroughly washed. The turkey will retain its properties and be more juicy if you pour boiling water over it. It is worth adding a little milk to the cooking water - this will make the meat more tender. To make boiled turkey meat tasty and soft, you should pay attention to the following recommendations:
- It is advisable to remove fat and skin from fresh meat; frozen turkey must be thawed before cooking.
- To prepare the soup, start cooking the turkey in cold water; for main courses, it is immersed in boiling water.
- The taste of boiled turkey is well emphasized by onions cut into small cubes.
- First, the turkey is cooked in an open pan, which must be covered with a lid towards the end of cooking. In this case, the broth will be rich and the meat juicy.
- If foam forms during cooking, it must be promptly removed from the broth.
- Cook the turkey over high heat for the first 20 minutes, reducing it as it cooks.
- The meat should be completely hidden under water. The evaporated water is added if necessary.
- At the end of cooking, let the meat simmer in the broth for about 15 minutes.
Even though turkey contains a lot of sodium, you should still lightly salt the water before cooking to preserve the beneficial properties of the meat.
How to Roast a Turkey
The time to fry the turkey also depends on what part of the bird you plan to cook. You can use a regular frying pan for this. Turkey steaks cook quite quickly, within 20 minutes over moderate heat - 10 minutes on each side. Cooking drumsticks takes longer - 35 minutes. The wings take quite a long time to be ready due to their large size. As a rule, this takes 40 - 45 minutes.
Those who like to cook effortlessly and with maximum benefit will love fried turkey fillet:
- Turkey fillet is cut into 3-4 cm pieces.
- Then the meat is placed in a heated frying pan with vegetable oil.
- Add salt and other spices to taste.
- Fry the fillet for 10 - 15 minutes, stirring regularly so that the meat is evenly fried.
- At the end of cooking, leave the meat to simmer under the lid for 3 - 4 minutes.
Before frying, you can leave the turkey in the sauce or marinade for 15 minutes to make the meat taste more piquant.
Important! Because turkey has a high sodium concentration, people who need to watch their salt intake do not need to add additional salt to turkey meat when cooking.
How to marinate and bake a turkey
The favorite way to cook turkey is baking in the oven. Most often, a whole bird is prepared this way. There are several nuances to preparing a delicious baked turkey:
- Thawed or fresh turkey should be left for 1 hour at room temperature before baking: this will allow the meat to warm up faster in the oven and maintain juiciness;
- Cook the poultry at a temperature of 180 °C in its natural form or in foil. In the latter case, holes are made in the foil to allow steam to escape.
- 30 minutes before cooking, remove the foil so that the meat is properly browned.
- For a beautiful crispy crust, you can baste the carcass with meat juice every 30 minutes.
- Readiness is checked using a meat thermometer, and it should not reach the bones. The temperature in the meatiest part of the bird should not be lower than 90 °C.
- When checking doneness with a fork or knife, it is important to pay attention to the color of the meat. It should be white, without pink streaks, and exude clear juice.
- As soon as the bird is ready, it should be removed from the oven and left for 30 minutes under foil. This will make the meat denser, and then it will be easier to cut.
Cooking time increases according to the size of the bird. So, a 4 kg carcass will bake for 2.5 hours, and a 6 kg carcass will bake for 3.5 hours. The time is calculated using the following formula: 20 minutes for every 450 g of meat. When preparing a stuffed turkey, you should also consider the weight of the side dish.
Before baking, do not grease the meat with mayonnaise, vegetable oil or sour cream. In this form, the turkey will only burn on the outside and not cook well on the inside. It is better to rub the bird with lemon juice mixed with spices, such as rosemary, and leave it like that for a couple of hours so that the meat is well soaked.
An alternative is to marinate the turkey. For the marinade, wine, wine vinegar, champagne or cognac with the addition of spices, honey, garlic or lemon are usually used. The turkey is soaked in it for 12 - 18 hours, sometimes longer. And although this process takes a lot of time, the taste of the finished dish will definitely be worth the effort.
What does turkey go with?
Turkey dishes are best served with vegetables, which greatly enhance the taste of this meat. Vegetables can be different, prepared in any way; optional - even raw. Cereals and pasta go well with turkey meat. Fried mushrooms would be an excellent side dish for poultry.
Turkey meat retains its wonderful taste even when cooled. So, a cold turkey sandwich for breakfast will not only benefit your body, but will also give you a boost of energy for the whole morning. Cold meat will also be an excellent ingredient for a salad or wrap.
The benefits and harms of turkey broth
If everything is quite clear with turkey meat, then there is still debate about the benefits and harms of turkey broth for the body. During the cooking process, any meat, including turkey, releases harmful substances into the water, which enter the animal’s body with food. Unfortunately, today this is inevitable, since not all feed that birds and livestock receive on farms is environmentally friendly. Therefore, the richer the broth, the more harmful it is considered.
In addition, the very liquid broth is quickly absorbed by the body and does not linger in the liver, which filters out harmful toxins and poisons. Unwanted substances enter other organs of the digestive tract and can have a negative effect on them.
But still, the harm of broth is exaggerated and it has much more beneficial properties. Turkey broth is indispensable in cases where the human digestive system does not process other food. It is recommended to people during the postoperative period to quickly replenish vitamin and energy resources.
Turkey broth will cause minimal harm if you follow the rules for its preparation:
- When cooking bones or meat, you need to drain all the water 5 to 10 minutes after boiling.
- This procedure is repeated twice.
- For the third time, continue to cook the turkey for another 1.5 hours over low heat.
This broth will be less rich, but more healthy.
What are the benefits of turkey fat?
Most nutritionists agree that turkey fat is more beneficial and causes less harm to humans compared to other types of animal fats. It contains the least amount of bad cholesterol and is also rich in vitamin E, which makes it a valuable ingredient not only in cooking, but also in cosmetology.
Turkey fat is used in the preparation of side dishes and salads as a vitamin dressing; it is used as deep fat for frying meat and vegetable products. It can also be included in face and body care creams. Turkey fat will serve as a wonderful component for preparing cosmetic masks at home.
However, only fresh or frozen fat has beneficial properties. It is best to store it in the freezer in small portions.
Important! You should avoid re-freezing fat to avoid the harmful effects of pathogenic bacteria.
Harm of turkey and contraindications
Of the entire range of meat products, turkey can be called the least harmful. But, despite all the beneficial properties of turkey meat, there are still a number of contraindications for eating the meat of this bird.
People suffering from:
- individual intolerance to this meat;
- kidney diseases;
- gout;
- urolithiasis.
However, turkey, like any other meat, can cause a lot of harm to healthy people if eaten in unlimited quantities. To reduce the risk of harmful effects, it is worth observing moderation in consuming turkey meat.
Which is healthier: chicken or turkey?
Chicken, like turkey, is considered a dietary product and is a favorite food of people who want to lose weight. But for all its popularity, chicken loses to turkey in terms of beneficial properties. Chicken meat contains almost the same amount of protein, but much less selenium, sodium and iron. It is also considered a strong allergen, unlike turkey meat, which does not cause allergic reactions.
Turkey is generally less harmful because turkeys on poultry farms are provided with a variety of types of food. Chickens are unpretentious and feed mainly on mixed feed, which affects the quality of the meat. Some unscrupulous poultry farmers often feed chickens with growth stimulants and chemical additives that can harm the human body, even if the meat has been thermally processed. Turkeys do not tolerate chemicals in their food very well, so a minimum of harmful substances are used when raising them. Therefore, turkey meat is healthier than chicken meat.
However, you shouldn't give up chicken completely. In addition to its wonderful taste properties, it contains Omega-3 and Omega-6 acids, which are very few in turkey meat. If you choose the right chicken, it will bring no less benefits than turkey.
How to choose the right turkey
Today, turkey can be purchased at almost any large store, raw or frozen. Moreover, on sale you can find both whole bird carcasses and various parts of them, minced turkey, offal and fillet. But in order for turkey meat to be tasty and bring benefit rather than harm, you need to learn how to choose it correctly.
- When choosing a whole bird, you should give preference to large, meaty carcasses. It is better to purchase a young bird with smooth legs and a light comb: its meat is more tender and juicy.
- Turkey skin should be light and uniform, without inclusions, with a slight yellowish tint. The bird's eyes should be transparent and shiny, and its beak should be dry.
- It is advisable to touch the carcass with your finger. When pressing on the meat, the pit that appears should quickly disappear. If it remains and liquid has accumulated in it, this is a sure sign that the meat is stale.
- You should also not take a bird with slippery or sticky skin.
- The meat should not have any foreign odors.
- When choosing turkey fillet, you should pay attention to ensure that the packaging is intact.
- When purchasing frozen turkey, it is important to always check the expiration date of the product.
Although turkey can be found on shelves at any time of the year, it is best to buy fresh meat in the pre-New Year period - from the second half of October to December.
How to store turkey at home
Fresh turkey meat, along with other meat, can be stored in the refrigerator without problems if you first remove excess moisture from the surface of the carcass and wrap it in a plastic bag. Shelf life may vary depending on temperature and humidity. As a rule, turkey is consumed within 1 - 2 days after purchase. With longer storage, it begins to lose its beneficial properties and quickly deteriorates. After 2 days, the turkey should be frozen. Home-frozen turkey meat does not last as long as store-bought turkey meat.
Important! Meat that is adjacent to the bones spoils most quickly, so before putting it in the refrigerator, you should separate it from the skeleton and pack it in a plastic bag or film.
Store-bought frozen turkey is suitable for consumption for 1 year if all storage conditions are met. When defrosting, harmful microorganisms multiply in meat, so it should be cooked immediately. You cannot refreeze the product: there are practically no useful substances left in such meat and it will cause harm to the body.
Conclusion
Having studied all the properties of turkey, it can be noted that it has great benefits for people of almost all ages, and its harm is minimal. The main thing is to follow the consumption norm and choose high-quality meat, then the result will be a dish that can please any connoisseur of healthy and tasty food.
Turkey belongs to the pheasant family. This bird comes from America, and the ancient Indians, the Aztecs, were the first to domesticate and breed turkeys.
Interestingly, turkey is often called “Spanish chicken”, although its homeland is not Spain. It received this name thanks to the Spanish sailors who brought it to their country. Soon after this, the bird spread throughout Europe and quickly won the hearts of European gourmets. Over time, it was transported to Russia, and everyone who tried turkey dishes was delighted with its tender, juicy meat.
Today in Russia the following species of these birds are bred:
White Moscow
North Caucasian bronze
White and fawn broad-chested
Black Tikhoretsk
Turkey is the largest poultry. The weight of adult males reaches 35 kg, females grow a little smaller - their weight is about 11.12 kg.
America is the leader in producing the highest quality turkey meat. It is in this country that each resident eats about 7 kg of turkey meat per year. The second position is occupied by Canadians - each of them annually eats about 4 kg of meat from this bird.
Turkey meat: calorie content
Turkey meat is a natural source of vitamins, minerals and nutrients. The nutritional value of 100 g of fresh turkey meat is about 216 kcal, and this figure may vary depending on the preparation and the selected part of the turkey:
Fillet – 104.107 kcal
Leg meat – 155 kcal
Wings (with skin) – 191 kcal
To maximize the benefits of turkey meat, thin skin is removed from the selected part before cooking. It is impossible to perform this procedure only with the wings of a bird - which is why this part of it is the most high-calorie.
Turkey fillet contains the following beneficial substances:
- Vitamin groups A, PP, K, B, E
- Amino acids (thiamine, histidine, lysine, isoleucine)
- Phosphorus, potassium, heme iron, magnesium, calcium, sodium, iodine
- Fiber, ash
- Cholesterol (75 mg for every 100 g of meat)
- Carbohydrates, fats, protein
- Atomic gold molecules
Due to its low calorie content and excellent digestibility, turkey meat has virtually no contraindications for consumption.
Harm
Is turkey meat harmful?
How can turkey meat be harmful? There are no special precautions regarding the introduction of this poultry meat into the diet. Of course, you should not overeat or eat fried turkey at night - the body may not be able to handle so much protein.
You also need to remember that during the cooking process you need to remove the skin from the meat - the baked crust, of course, is very tasty, but it will not bring benefits to the body, but will only add extra pounds. Spanish chicken meat can be a carrier of salmonella, so good heat treatment must be given due credit.
Since turkey meat contains a decent amount of protein, its consumption should be limited in the following cases:
- For renal failure
- Urolithiasis
- Gout
Is turkey meat harmful for hypertensive patients? Scientists have not identified any special contraindications. However, when preparing dishes from this bird, it is recommended to exclude the addition of salt and give preference to unleavened brisket.
The harm from eating turkey meat is minimal, but the benefits are significant. The only drawback that you may encounter when buying turkey meat is its high cost. “Spanish chicken” requires special care when growing, financial costs, proper feeding, walking and maintenance. It is due to these factors that the price of turkey meat exceeds the price of our usual meat products.
Benefit
Turkey meat: benefits
Spanish chicken is considered the best natural source of animal protein in the world. It contains a minimal amount of cholesterol, and in terms of sodium it exceeds that of beef and veal. The benefits of turkey meat include its low calorie content and excellent nutritional value. A moderate level of fat content promotes the absorption of calcium, so the meat of this bird is recommended for consumption by children, during pregnancy and during heavy physical exertion.
This dietary product has the following effect on the body:
- Improves metabolism
- Promotes high-quality hematopoiesis, cell structure and renewal
- Removes cholesterol
- Has a beneficial effect on the nervous and cardiovascular systems, relieves depression and insomnia
- Activates brain activity
- Saturates the body with phosphorus and calcium, which affect the structure and normal functioning of bones and joints
- Promotes weight loss
- Improves men's health, has a positive effect on potency
- Prevents the risk of cancer
Turkey meat contains a significant amount of sodium, which makes the finished turkey taste slightly salty. This feature of this poultry meat allows the use of a minimum amount of salt during cooking, which improves its beneficial qualities.
The meat of this bird is 1.5 times richer in iron than chicken meat and 2 times richer than beef. It is recommended for use by people suffering from iron deficiency anemia.
It is beneficial to eat turkey meat with vegetables. This combination of products helps to normalize the functioning of the digestive system, which in general will help you maintain good health longer.
Turkey meat for children
The invaluable benefit of turkey meat for children is its rapid digestibility and the absence of allergic reactions after consumption. That is why leading nutritionists and pediatricians advise introducing the meat of this bird as the first complementary food, and not forgetting about turkey meat during the period of active growth of the child.
Is turkey meat harmful to children, because it, although in minimal quantities, contains cholesterol? Pediatricians recommend introducing this meat into a child’s diet, since the proportion of cholesterol in it is very small and cannot have a detrimental effect on the baby’s body. A high level of microelements, vitamins, protein and valuable amino acids has a positive effect on the development of the child’s brain, strengthens his immunity and promotes good growth of the skeletal system.
As complementary food, it is recommended to prepare puree from boiled turkey meat. You can also combine it with zucchini or mashed potatoes. For older children, you can steam cutlets or offer boiled turkey meat. Of course, all kids will like such delicious dishes and will bring them great benefits, increasing their immunity.
Turkey meat in sports nutrition
Turkey is predominantly high in protein, a source of energy, than other types of meat. Thanks to its rich composition, impressive protein content and dietary properties, turkey meat is the number one product in the diet of athletes and weightlifters.
Systematic consumption of Spanish chicken meat contributes to:
- Strengthening the skeletal system and tissues
- Fast recovery after stress and injury
- Helps quickly build muscle mass
- Increases the body's endurance during exercise
- Gives energy and strength for vigor and well-being
Surprisingly tasty, healthy, easily digestible turkey meat is loved by most people. In many respects, it undoubtedly corresponds to chicken meat, but in some it is superior. The amount of complete proteins, especially in the breast part, reaches 92%, this is a high figure indicating the high nutritional value of turkey. Turkey meat is a dietary food product due to its high nutritional value, low allergenicity and calorie content.
Composition and benefits
The meat of this bird is especially useful for physically active people; it is well digestible (better than pork and beef) and replenishes energy resources. The composition of this meat product includes vitamins K, E, D, PP, B vitamins, minerals - potassium, calcium, magnesium, sodium, phosphorus, zinc, iodine, sulfur, selenium, manganese, etc. Low calorie content of turkey - total per 100 grams of the main product there are 190 kilocalories, making it possible to successfully use this meat in diets for weight loss, especially since turkey quickly satisfies the feeling of hunger.
Noting the undoubted benefits of turkey, it must be said that the vitamin B group present in turkey meat helps to significantly improve the absorption of food, vitamin B12 effectively prevents anemia. B vitamins ensure the normal functioning of the nervous and cardiovascular systems.
In terms of “bad” cholesterol content, turkey meat has the most optimistic indicators. Per 100 grams of the original product contains approximately 30 mg of cholesterol. For comparison, it is worth noting that the same amount of original veal meat is 110 mg, duck 500 mg of cholesterol, chicken approximately 80 mg of cholesterol. The meat of pork, beef, and lamb is not even discussed; the amount of cholesterol in it is simply prohibitive. This makes it possible to use this type of meat for atherosclerosis.
Without vitamin PP, redox reactions in the body are impossible; this vitamin regulates digestion, stimulates higher nervous activity, the functioning of the cardiovascular system, dilates blood vessels, reduces cholesterol, and helps cleanse (detoxify) the body.
Vitamin E supports the reproductive function of both men and women, strengthens the immune system, the walls of blood vessels, is an antioxidant, and improves the condition of the skin, nails and hair.
The amount of amino acids included in turkey meat is in optimal proportion. These are leucine, isoleucine, lysine, tryptophan, tyrosine, etc. Amino acids are the most valuable components of nutrition, because proteins are synthesized from them in the body. The unique amino acid tyrosine, which is part of this product, effectively stimulates brain function, normalizes metabolism, improves the functioning of the thyroid and adrenal glands, helps fight chronic fatigue, improves the functioning of the cardiovascular system, and has a beneficial effect on the condition of teeth.
The amino acid tryptophan is a substance with the help of which serotonin and melatonin are formed in the body, which allows you to get a quality night's rest. Carbohydrates help convert tryptophan into melatonin. For regular insomnia, there is no better natural remedy than a small amount of turkey on a piece of bread. A few of these light snacks will relieve insomnia. Turkey can confidently be called the “bird of happiness”; it promotes the production of the “joy hormone” serotonin. Thanks to serotonin, nervous tension is relieved, mood is leveled, stress is more easily tolerated, and depression goes away.
The significant sodium content of the meat makes it possible to use less salt when cooking turkey. This is important for hypertensive patients, because salt increases blood pressure. Sodium improves metabolic processes in the body. Phosphorus has a positive effect on the health of bones and teeth. There is more iron in turkey than in beef, and it is absorbed better than in chicken. This element prevents iron deficiency anemia. In turn, zinc strengthens the immune system and normalizes liver function. Potassium and magnesium ensure the functioning of the heart and nervous system. Selenium strengthens the body's defenses, fights free radicals, slowing down aging and reducing the risk of cancer. Selenium, together with iodine, ensures the functioning of the thyroid gland.
Turkey meat is simply an indispensable food product for pregnant women, nursing mothers and young children. It is with this kind of meat that parents need to start introducing their baby to meat food products. To improve a child’s immunity, it is impossible to find better meat. Turkey meat is also recommended for those recovering and recovering from serious illnesses.
The most positive combination for maintaining human health is the combination of turkey meat and vegetables. This combination helps maintain health, helps normalize the functioning of the digestive system, and significantly reduces the risk of cancer.
This type of meat product is underestimated by the Russian consumer. Perhaps the reason for this fact may be the rather high cost of this meat compared to chicken meat. But the exceptional advantages of turkey meat speak in its favor compared to the universally loved meat of the majority of the population - pork and beef.
The benefits of turkey remain even when the product is frozen. The only condition for preserving the beneficial components of this meat product is the inadmissibility of re-freezing turkey meat. Roast turkey is an incomparable culinary masterpiece.
