Inflammation has become a prevalent health issue, driven by factors like chronic stress, sedentary lifestyles, and poor diets Finding ways to reduce inflammation is key for overall wellbeing. One simple strategy is incorporating more anti-inflammatory foods like ground turkey into your routine
In this article you’ll learn all about the impressive anti-inflammatory benefits of ground turkey and how to easily add it to your diet.
What is Inflammation and Why Does it Matter?
Inflammation is your body’s natural defense against infection, toxins, and injury. It’s characterized by redness, swelling, heat, and pain as the immune system activates. Acute inflammation lasting a few days is normal and healthy.
However, chronic long-term inflammation that persists for months or years is linked with serious conditions like heart disease, diabetes, arthritis, and cancer. Lifestyle changes are critical for lowering inflammation.
The Anti-Inflammatory Power of Ground Turkey
Ground turkey, especially the dark meat, contains exceptional anti-inflammatory nutrients:
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Omega-3 fatty acids: Reduce inflammation by inhibiting the production of pro-inflammatory compounds. Ground turkey contains about 150mg per 3 ounces.
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Vitamin B12: Lowers inflammatory markers homocysteine and CRP. 3 ounces of ground turkey provides over 50% of the RDI of B12.
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Selenium: This antioxidant mineral protects cells and boosts immunity. Ground turkey supplies 40% of the selenium RDI per 3 ounces.
Choosing the Best Ground Turkey
Opt for ground turkey breast or thigh meat over full ground turkey, which is fattier. Look for 90-93% lean varieties or grind your own breast meat.
Dark meat has more anti-inflammatory fats than white meat. Organic, free-range, antibiotic-free turkeys offer the most benefits.
5 Simple Ways to Eat More Ground Turkey
Adding more ground turkey to your diet is easy with these tips:
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Use it instead of beef or pork in tacos, chili, bolognese sauce, burgers, meatballs, etc.
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Stir into soups, stews, casseroles, omelets, and pasta dishes for extra protein.
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Make turkey lettuce wraps or sandwiches using sliced deli meat.
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Top salads with lean ground turkey fried until lightly crispy.
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Stuff peppers, mushrooms, or squash with ground turkey instead of fatty beef.
Aim for 3-4 servings of ground turkey per week for anti-inflammatory effects. Just remember to remove the skin before cooking.
An Anti-Inflammatory Ground Turkey Skillet Recipe
This flavorful recipe from MealPro combines ground turkey with anti-inflammatory ingredients like turmeric, spinach, and chickpeas. It provides protein, fiber, vitamins, minerals, and antioxidants to fight inflammation.
Ingredients:
- 1 lb 90% lean ground turkey
- 1 tbsp olive oil
- 1 yellow onion, diced
- 3 cloves garlic, minced
- 2 tsp turmeric
- 1 tsp cumin
- 1 15-oz can chickpeas, drained and rinsed
- 4 cups baby spinach
- 1/2 cup plain Greek yogurt
Instructions:
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In a large skillet over medium heat, cook ground turkey for 5-7 minutes until browned, breaking it into crumbles as it cooks. Drain excess fat.
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Add olive oil, onion, garlic, turmeric, and cumin. Cook 3-4 minutes until fragrant.
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Stir in chickpeas, spinach, and Greek yogurt. Cook until spinach is wilted, about 2 minutes.
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Serve warm over brown rice or quinoa. Store leftovers in the refrigerator up to 4 days.
Fight Inflammation With Ground Turkey
Rich in protein, vitamins, and powerful anti-inflammatory compounds, ground turkey is an easy way to combat chronic inflammation and improve your health. Just a few servings per week can make a difference. Experiment with new ground turkey recipes and reap the wellness rewards of this nutritious meat.
The impact of packaged sweets and soda on inflammation
While whole grains are healthy, the combination of white flour and sugar can contribute to inflammation. “Sugar causes your body to release inflammatory messengers called cytokines. Soda and other sweet drinks are the main culprits,” WebMD reported.
Sweet drinks include soda, sweetened teas, fruit juices with added sugars, milkshakes and smoothies with added sugars. Instead of finishing the day with a processed sweet, fruit may be a better choice. Fruit can be enjoyed with oatmeal or in a smoothie made with fresh vegetables, herbs and Greek yogurt. If you’d rather have a chocolate dessert than a fruit one, you could even try a square of dark chocolate, which can help reduce inflammation.
There are certain foods that are inflammatory — as opposed to foods that fight inflammation, like tomatoes or spinach
Editor’s note: This article was originally published on Sept. 11, 2023. It has been updated.
Reducing the amount of inflammatory foods you consume can contribute to better health.
There are two main types of inflammation, per Harvard Health Publishing. Your body reacts to an infection in two ways. The first is to “unwanted substances in the body,” like toxins from cigarette smoke or too many fat cells. ” This type of inflammation, known as chronic inflammation, can pose health risks.
Other than foods that fight inflammation, like tomatoes and spinach, there are foods that cause inflammation. Here’s a look at five foods that may contribute to inflammation. Related.
5 DAY ANTI-INFLAMMATORY MEAL PREP | Anti-Inflammatory Foods to Reduce Bloating & Inflammation
FAQ
Can you eat ground turkey on an anti-inflammatory diet?
Is turkey good for anti-inflammatory?
What meat is best for anti-inflammatory?
Is ground turkey actually healthy?
Is ground turkey a good source of protein?
Ground turkey is high in protein. The popular holiday bird is a really good source of quality protein. Three ounces of 93% lean turkey provides 22 grams of protein for under 180 calories. Turkey is a “quality” protein in the sense that it provides a complete amino acid profile with all the essential amino acids needed to build and repair cells.
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.
Should you eat ground turkey if you have a heart problem?
If you’re eating for a healthy heart, lean ground turkey—which is lower in saturated fat—is the better pick for you. Of course, you can still enjoy ground beef from time to time, but choosing lean ground turkey more often will help your heart in the long run.
What are some healthy ground turkey recipes?
Some of our top-rated healthy ground turkey recipes to keep on hand include Honey-Sesame Turkey Meatloaf with Broccolini (pictured above), Ground Turkey Stuffed Peppers, Lemon-Rosemary Turkey Meatballs and Quick Turkey Meat Sauce.
Is ground turkey a Good Burger?
Turkey. Generally speaking, ground turkey is leaner than standard ground beef, a nutritional advantage, especially when it comes to heart health. But if you’ve ever chewed your way through a dry and flavorless turkey burger, you may be wondering how to improve the flavor and texture of this poultry meat.
What is a very lean ground turkey?
Very lean ground turkey is made from turkey breast and can contain as little as 1% fat. First, let’s compare one of the more common varieties of ground beef available—70% lean meat, 30% fat—with ground turkey, which comes in at 93% lean meat, 7% fat. According to the USDA, 3 ounces of 70/30 ground beef contains: