Are you looking to clean up your diet?
A healthy diet generally consists of lean protein, fruits, veggies, whole grains, and healthy fats. If you're wondering what type of lean protein you should add to your diet, consider eating turkey.
What's so great about turkey?
Check out this guide to learn about the top health benefits of eating turkey.
1. It's a Great Source of Protein
One of the biggest benefits of turkey is that it's a great source of protein.
Protein helps with muscle maintenance and growth. It also helps your body transport nutrients and it gives structure to your cells. Additionally, a high-protein diet can help with weight loss, as it promotes the feeling of fullness.
Just 84 grams of turkey (aka, two thick slices) provides a whopping 24 grams of protein. This is nearly half of the amount of protein you need each day.
Grab two slices of thick turkey, a piece of whole-grain bread, and some sliced avocado, and you have yourself a healthy and delicious snack.
2. Healthy Alternative to Red Meat
Another great thing about turkey is that it's a healthy alternative to red meat.
In recent years, there have been many studies linking red meat to heart disease, colon cancer, and type 2 diabetes. Your risk of developing these diseases is even greater if you're consuming processed red meat.
If you don't want to go vegetarian, or if you're looking for the occasional meat fix, turkey is a great option. If you're opting for a non-processed version, you're at a far smaller risk of developing the dangerous diseases that are associated with red processed meat.
3. Full of B Vitamins
Another great thing about turkey is that it's chock-full of B vitamins.
Just two thick slices of turkey provide you with 61% of your daily vitamin B3 needs, 49% of your vitamin B6 needs, and 29% of your vitamin B12 needs.
These vitamins offer many benefits, such as:
Vitamin B3 is great for energy production and cell communication
Vitamin B6 aids in producing neurotransmitters and forming amino acids
Vitamin B12 aids in DNA production and the formation of red blood cells
Turkey is also a great source of vitamin B1 and B2.
4. Rich in Other Minerals
In addition to being rich in B vitamins, turkey is also rich in other minerals. Turkey is full of zinc, phosphorus, and selenium.
Zinc is essential for a lot of different bodily processes, including protein synthesis, gene expression, and enzyme reaction. Phosphorus helps improve your bone health. And, selenium helps regulate your metabolism, produce thyroid hormones, and improve your growth rate.
Turkey also provides your body with small amounts of potassium and magnesium.
5. Prevents Anemia
Another great thing about turkey is that it can prevent anemia.
Anemia is a condition in which your body lacks enough healthy blood cells in order to carry an adequate amount of oxygen to your body's tissues. Typically, anemia can make you feel weak, tired, lightheaded, and dizzy.
Turkey has heme iron, which your body can easily absorb during digestion to prevent iron-deficiency. Because turkey also contains B vitamins and folate, it also helps your body with red blood cell formation and function.
By consuming turkey on a regular basis, you'll be able to maintain healthy and strong blood cells.
6. Reduce Diverticulitis Flare-Ups
If you suffer from diverticulitis, turkey may help control your flare-ups.
If you consume a lot of red meat, you're at a higher risk of developing diverticulitis. One study found that participants who swapped out one serving of red meat with fish or poultry reduced their risk of diverticulitis by 20%.
If you're at risk of developing diverticulitis, incorporating more turkey into your diet may help.
7. Low in Calories, Sugar, and Carbs
Another great thing about turkey is its nutritional makeup.
85 grams of roasted turkey has just 177 calories, 0 grams of sugar, and 0 carbs (as long as it's not breaded, marinated, or coated). Sugar can cause tooth decay, accelerate aging, harm your immune function, and increase your risk of developing diabetes, obesity, and heart disease.
While carbs are a necessary part of your diet, consuming too many carbs can lead to weight gain, as well as more serious health problems like heart disease and sleep apnea.
Turkey is a tasty, convenient food for those looking to watch their carb and sugar intake.
How to Add More Turkey to Your Diet
Now that you know about the health benefits of turkey, let's talk about some ways you can add more turkey to your diet. Here are some ideas:
Make fried turkey wings (click here to learn how to fry a turkey)
Add it to hot or cold salads to give your meal a protein boost
Combine it with tomatoes, pesto, mustard, or any of your other favorite toppings to make a delicious sandwich
Buy ground turkey and make burgers
Add it to soup or make your own stock from turkey bones
Turkey also makes a great addition to casseroles and curries. Also, as we mentioned earlier, make sure to limit your intake of processed turkey, as this tends to be higher in sugar and carbs, and it can lead to unwanted health issues.
Eating Turkey: Are You Ready to Give Turkey a Try?
Now that you know about the benefits of eating turkey, it's time to start incorporating more turkey into your diet. Pretty soon, you'll realize just how great this simple food really is.
Be sure to check back in with our blog for more articles like this one.
