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. Scientists have learned a lot more about how turkey is good for you since then. 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 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.
Turkey is a good way to get protein as long as you don’t eat too much of it. 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 found that eating a lot of the mineral may help keep you from getting some types of cancer, such as
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, eating turkey can help you keep your blood sugar in check.
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. The MIND diet was made by scientists to slow down the mental decline that comes with Alzheimer’s disease and other types of dementia. People over 50 may be able to keep their memory and thinking skills sharp by following the MIND diet and eating poultry products like turkey at least twice a week. Â Â.
How many calories is three ounces of roasted turkey without the skin? That’s about the size of a deck of cards.
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 the amount of fat you eat from turkey under control, only eat 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 is an underrated and overlooked part of the bird that is packed with nutrients and health benefits Many people skip over it in favor of white turkey meat or drumsticks However, the heart is one of the most nutrient-dense parts and can be a super healthy addition to your diet when prepared properly. In this article, I’ll explain the nutrition facts, health benefits, and some tips for how to cook turkey heart so you can take advantage of this nutritious muscle meat.
An Overview of Turkey Heart Nutrition
The nutrition facts of turkey heart reveal it is high in many vitamins minerals and important nutrients. A 100 gram serving contains
- 167 calories
- 25 grams of protein (92% of your Daily Value)
- 8 grams of fat
- 140 mg of sodium
- 21 mg of calcium (1% DV)
- 7 mg of iron (180% DV)
- 203 mg of potassium (9% DV)
- 0.6 mg of vitamin B6 (47% DV)
- 13.9 mcg of vitamin B12 (579% DV)
- 0.8 mg of copper (92% DV)
- 56.8 mcg of selenium (103% DV)
As you can see, turkey heart is high in protein, providing 92% of your Daily Value in just a 100 gram serving. It’s also very high in the minerals iron and selenium, providing 180% and 103% DV respectively.
In addition, turkey heart contains good amounts of potassium, vitamin B6, vitamin B12 and copper. It’s low in fat, calories and carbs. The complete amino acid profile ensures turkey heart provides high quality, complete protein.
Overall, the impressive nutrition in such a small serving makes turkey heart one of the most nutrient-dense cuts of meat you can eat.
Health Benefits of Turkey Heart
The powerful nutrition packed into turkey heart provides some great health benefits. Here are some of the top health benefits you can get from adding this meat to your diet:
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Builds Muscle and Preserves Lean Mass – The high protein content with complete, essential amino acids makes turkey heart ideal for building muscle, strength and preserving lean body mass. The iron and B vitamins also support energy production.
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Supports Heart Health – Turkey heart provides selenium and B vitamins that are important for heart health. Selenium has antioxidant properties that protect the heart while B vitamins help lower homocysteine levels, a risk factor for cardiovascular disease.
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Boosts Immune Function – Selenium and zinc in turkey heart help support healthy immune system function to fight off pathogens. The bioavailable iron also helps fight infections.
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Supports Thyroid Function – Selenium is key for thyroid hormones while copper and iron help prevent thyroid peroxidase deficiency and anemia, common in those with hypothyroidism.
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Improves Energy Levels – The niacin, vitamin B6, vitamin B12, iron and copper in turkey heart support energy production, fight fatigue and boost daily energy levels.
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Supports Healthy Bones – Phosphorus and iron in turkey heart helps improve bone mineral density and prevent conditions like osteoporosis.
As you can see, turkey heart provides some amazing health benefits, from building muscle to supporting heart health, thyroid function, energy levels, immune function and more.
Tips for Cooking Turkey Heart
Turkey heart has a rich flavor and firm, dense texture when cooked. Here are some tips for preparing it:
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Slow Cook/Braise – Slow cooking or braising turkey heart helps tenderize the meat. Cook low and slow in broth, wine or barbecue sauce until fall-apart tender.
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Sear then Braise – Searing over high heat caramelizes the outside then braising finishes cooking gently for tender meat.
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Grill Over Direct Heat – Cut turkey heart into medallions. Grill over direct high heat just until cooked through.
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Saute with Veggies – Dice turkey heart and saute with onions, peppers and spices for fajitas or stir fry.
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Stew Meat – Diced turkey heart works great in stews, chili and soups. Let it simmer until tender.
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Ground Turkey – Grind cooked turkey heart in a food processor. Use in burgers, meatballs, tacos, etc for extra nutrition.
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Slice Thin and Pan Fry – For breakfast or lunch, slice turkey heart thin and pan fry quickly until cooked through.
Preparing turkey heart with moist heat cooking methods and slicing or chopping it small helps tenderize the meat. Combining it with sauces and seasonings boosts the flavor.
Is Turkey Heart Good For You?
Turkey heart has a rich, meaty flavor similar to beef heart. With proper preparation methods like braising and slow cooking, it can be tender and delicious. It’s one of the most nutritious cuts of the turkey you can eat. If you want to maximize nutrition from the turkey, don’t overlook the heart. Try dicing it and adding to stews, braises or grind it to mix into burgers and meatballs. Your body will thank you for the nutrient boost!
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.
To cut down on the fat and salt in your turkey, buy a fresh turkey breast and cook it yourself. Avoid frying. Instead, opt to roast your turkey breast in the oven. It goes well with your favorite vegetables, or you can try one of the many turkey breast recipes around the web.
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
More on Diet & Weight Management
7 Health Benefits Of Eating Turkey
FAQ
Is a turkey heart healthy?
Is turkey liver and heart good for you?
Is smoked turkey heart healthy?
Is lean turkey heart healthy?
Is Turkey heart good for You?
Turkey heart is a good source of protein, iron, and vitamin B12. It can contribute to a healthy, balanced diet when consumed as part of a well-rounded meal. What dishes can I use turkey heart in? Turkey heart can be used in a variety of dishes, including stir-fries, salads, soups, and pasta dishes. It adds a rich, meaty flavor to any recipe.
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.
Is Turkey heart safe to eat?
Yes, turkey heart is safe to eat and can be a flavorful addition to your meal when cooked properly. It is a good source of protein and essential nutrients. How do I remove the fat from the turkey heart? To remove excess fat from the turkey heart, use a sharp knife to carefully trim off any visible fat.
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.
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.
What is the healthiest way to eat turkey?
Choosing light meat without the skin is the healthiest way to eat turkey. It’s 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.