Is Turkey Actually Anti-Inflammatory?

Inflammation seems to be the big buzzword in health circles lately. We hear about how chronic inflammation can contribute to a myriad of diseases and conditions, from heart disease to cancer. As a result, more and more people are looking to adopt an anti-inflammatory diet and lifestyle. But what exactly does that mean? Can certain foods really fight inflammation in the body? Let’s take a closer look specifically at whether turkey can be considered an anti-inflammatory food.

What is Inflammation?

Before we can determine if something is anti-inflammatory, we first need to understand what inflammation is. Acute inflammation is the body’s natural response to injury or infection. It’s characterized by the classic signs of redness, swelling, heat, and pain. This type of inflammation is temporary and part of the normal healing process.

However, sometimes inflammation can become chronic, meaning it persists over longer periods of time without adequate resolution. This can happen for a variety of reasons, including poor diet, obesity, stress, and autoimmune disorders. Chronic, low-grade inflammation is linked to the development of diseases like heart disease, diabetes, cancer, and cognitive decline.

Why Try an Anti-Inflammatory Diet?

Due to the health risks associated with chronic inflammation, it makes sense that people want to follow an anti-inflammatory diet. The idea is that by eating foods that help reduce inflammation, and avoiding foods that promote it, you can improve your overall health and reduce disease risk.

An anti-inflammatory diet emphasizes whole unprocessed foods like fruits vegetables, whole grains, healthy fats, and lean protein. Things like refined carbs, fried foods, sugar, and saturated fats tend to promote inflammation, so they are limited.

Is Turkey Anti-Inflammatory?

Now let’s get back to the original question – is turkey actually an anti-inflammatory food? Well, the answer seems to be yes! Here’s why:

• Turkey is high in protein. Getting adequate protein is important for controlling inflammation. Protein provides the amino acids needed to build and repair tissues, muscles, and organs.

• Turkey is lower in saturated fat. Saturated fats found in foods like red meat, full-fat dairy, and fried items tend to increase inflammation. Turkey, especially white meat without the skin, is lower in saturated fat.

• Turkey contains selenium. This important mineral has antioxidant abilities that help reduce oxidative stress and inflammation.

• Turkey provides zinc. Zinc deficiency is linked to higher levels of inflammation. Turkey supplies this inflammation-fighting mineral.

• Turkey has anti-inflammatory B vitamins. Turkey contains vitamins like niacin, vitamin B6, and pantothenic acid which have anti-inflammatory properties.

How to Include More Anti-Inflammatory Turkey

Hopefully this breakdown helps explain why turkey can be considered an anti-inflammatory addition to your diet. Here are some tips for how to eat more turkey:

• Choose lean cuts like breast meat and make sure to remove the skin before cooking. The skin contains saturated fat – go skinless to avoid that.

• Try ground turkey in recipes that call for ground beef, like tacos, chili, burgers, meatballs, etc. It’s an easy swap.

• Use turkey in salads, sandwiches, wraps, and Buddha bowls for a lean protein source.

• Opt for turkey sausage or bacon instead of the pork versions at breakfast.

• Make a turkey veggie soup or turkey chili for healthy, anti-inflammatory meals.

• Roast or grill a whole turkey breast and use the leftovers in sandwiches, salads, and casseroles.

The Bottom Line

Research seems to indicate that turkey, especially white meat, can have anti-inflammatory effects when included as part of an overall healthy diet. By choosing turkey over red and processed meats, you lower your intake of saturated fat and increase your intake of beneficial nutrients like selenium. Just be mindful of preparation methods – roast, grill or poach your turkey instead of frying in inflammatory oils.

So go ahead and gobble up that turkey without guilt! Combined with plenty of produce, whole grains, healthy fats and spices, turkey can be a tasty addition to an anti-inflammatory diet.