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. Since then, scientists have learned a lot about the many good things that turkey can do for your health.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
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.
As long as you donât eat too much turkey, it is a healthy way to get the protein you need. 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 shown that a diet rich in the mineral may help to prevent certain kinds of cancer, including:
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, including turkey in your diet can help you to keep your blood sugar under control.
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. Scientists created the MIND diet to slow the mental decline associated with Alzheimerâs disease and other causes of dementia. By eating poultry products like turkey at least twice a week as part of the MIND diet, older adults may preserve their memory and thinking skills. Â
A single three-ounce serving (about the size of a deck of cards) of roasted turkey without the skin contains:
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 your fat intake from turkey at manageable levels, limit your portion size to 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 may not be the most popular or familiar food, but it offers some impressive health benefits This nutritious organ meat is packed with protein, vitamins, and minerals, making it a valuable addition to a balanced diet Read on to learn all about the nutrition, health benefits, and delicious ways to enjoy turkey heart.
An Overview of Turkey Heart Nutrition
The nutrition profile of turkey heart makes it stand out compared to muscle meats, A 100 gram serving of turkey heart contains about
- 30 grams of protein – an excellent source to support muscle growth and maintenance.
- 15 mg of iron – providing 180% of the daily value, which is important for oxygen transport in the blood.
- 350 mg of potassium – supplying 9% of the daily potassium needs, which supports heart health and fluid balance.
- Extremely high in B vitamins like B12, riboflavin, and pantothenic acid. These support energy production, brain function, and more.
Turkey heart is also very low in calories and carbohydrates. It provides a wealth of nutrition and lean protein in each serving.
5 Evidence-Based Health Benefits of Turkey Heart
Beyond its stellar nutrition profile, what does science say about the health impact of turkey heart? Here are 5 researched-backed benefits:
1. High Quality Protein Supports Muscles and Satiety
With 30 grams of protein in each 100 gram serving turkey heart is one of the most protein-dense foods available. The high content of amino acids makes the protein complete and readily usable by the body.
Consuming protein from turkey heart can help maintain and repair muscle tissue after exercise. The protein also promotes satiety, which may support weight management.
2. Iron Helps Prevent Anemia and Boosts Energy
Iron is essential for producing hemoglobin, allowing red blood cells to carry oxygen effectively. Turkey heart is amazingly high in iron, with just 100 grams providing 180% of the recommended daily amount.
Eating turkey heart is an excellent way to prevent iron deficiency anemia, which can cause unpleasant symptoms like weakness and fatigue. The iron in turkey heart may also enhance energy levels.
3. Potassium Supports Heart Health
Turkey heart provides 350 mg of potassium in each serving, making it a good source of this essential mineral. Most people do not get adequate potassium in their diets.
Potassium supports heart health by blunting the effects of sodium, helping to lower high blood pressure. It also regulates fluid balance and electrolytes.
4. Vitamin B12 Benefits Blood and Nerves
With over 600% of the daily value in a single serving, turkey heart is one of the richest sources of vitamin B12 you can find. Vitamin B12 maintains healthy blood and nerve cells and produces DNA.
People following plant-based diets are prone to B12 deficiency since it is mainly found in animal foods. Turkey heart is a smart choice to prevent low B12 status.
5. May Lower Cholesterol
Some research indicates that eating poultry organ meats like turkey heart may help reduce LDL “bad” cholesterol levels. The mechanism behind this benefit is not fully understood but it is likely related to the dense nutrition turkey heart provides.
Delicious Ways to Eat Turkey Heart for Better Health
Now that you know the impressive benefits of turkey heart, how do you go about including it in your diet? Here are some simple and tasty preparation ideas:
- Lightly pan-sear seasoned turkey heart for a few minutes until cooked through. Top with chimichurri sauce for delicious flavor.
- Simmer turkey heart in an Instant Pot or slow cooker with vegetables and broth for a hearty, protein-packed stew.
- Chop turkey heart finely and add it to meatballs, meatloaf, burgers, or chili for extra nutrition without changing the texture.
- For a nutrient boost, stir fry super-thinly sliced turkey heart with veggies and serve over cauliflower rice.
- Grill kebabs alternating pieces of turkey heart with cherry tomatoes, bell peppers, zucchini, and pineapple.
Start with about 4-6 ounces of turkey heart a few times per week to get all the benefits with a reasonable portion size. This organ meat offers far more nutrition than common muscle meats.
The Takeaway: Don’t Overlook This Nutritious Food
Though it might not be as popular as chicken breast or steak, turkey heart provides an impressive amount of protein, essential nutrients like iron and B12, and health advantages. With some creative preparation, turkey heart can be a tasty and healthy addition to your diet.
Give this superfood a try – your body will thank you! Focus on quality and organic when sourcing turkey heart. And be sure to cook it thoroughly before eating it. Enjoy discovering the benefits and delicious flavors of this nutritious organ meat.
More on Diet & Weight Management
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.
The best way to minimize the fat and salt in your turkey is to buy a fresh turkey breast and cook it at home. Avoid frying. Instead, opt to roast your turkey breast in the oven. Serve it with a side of your favorite vegetables or experiment with some of the many turkey breast recipes you can find online.
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
Organ Meats – Unhealthy or Healthy? – Dr. Berg On Keto Meats
FAQ
Is a turkey heart healthy?
Is deli turkey heart healthy?
Is turkey heart and liver good for you?
Can you eat the heart of a turkey?
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.
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.
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.
Why is turkey meat so good?
That is because its meat is a powerhouse of nutrients like riboflavin, thiamin, vitamin B and C, phosphorus, protein, potassium, etc. Plus, turkey meat has no fat content.