Nutritional benefits of turkey

by Dr Carrie Ruxton

Once confined to the traditional Christmas dinner, turkey is finding favour with nutritionists and those interested in the concept of superfoods. High intakes of saturated 'bad' fat in the UK and rising obesity levels have prompted greater efforts to encourage families to choose healthier meals and snacks. Including turkey on a regular basis is a good way to achieve this.

Turkey and calories

At less than 160 calories per 100g (4oz) of breast meat, turkey is one of the healthiest meal options available. Compared with lean beef, turkey contains 1/5 fewer calories. Keep calories under control by roasting or grilling your meat instead of frying it.

Source "Royal Society of Chemistry nutrient database"

Turkey and heart health

Experts agree that saturated fats are an important culprit in the development of heart disease. These fats are present in meat and dairy products, and are thought to increase the risk of clogged arteries over time if eaten in large amounts. Compared with other meats, turkey breast has one of the lowest saturated fat levels at less than 1g per 100g (4oz) portion. Even the more succulent turkey leg meat contains almost half the saturated fat of a portion of roast lamb.

Source "Royal Society of Chemistry nutrient database"

Turkey and weight control

Not all calories are equal when it comes to body weight control. Research shows that people who eat high protein, low fat diets tend to be slimmer than people who eat other types of diet. Containing 34g of protein per 100g, which is nearly 3/4 of an adult's recommended daily intake, turkey offers as much protein as roast beef but without the levels of fat or calories. Equally delicious hot or cold, turkey can be the dieter's best friend.

Source "Royal Society of Chemistry nutrient database"

Turkey and essential nutrients

High in B-vitamins and minerals, there is no doubt that turkey is a nutrient-rich food. Just one portion¹ of turkey will meet the niacin requirement of an average man or woman. Niacin is important for digestive health and energy delivery. Turkey supplies around 1/3 of our recommended vitamin B6 intake - important in regulating mood and nervous function - and 2/3 of our recommended vitamin B12, which aids the replenishment of our red blood cells. Turkey is also high in zinc, phosphorus and selenium. UK children often have low intakes of zinc, which is important for normal growth and development. Eating more selenium is thought to help protect cells against damage.

Is turkey a superfood?

Interest in the functional side of foods has prompted a re-evaluation of old favourites, such as turkey. While more research is needed, turkey is known to be rich in the protein building block, tryptophan. This substance is linked to sleep and relaxation, probably because the body converts it into the neurotransmitter, serotonin. A recent Japanese study found that young children given a tryptophan meal displayed better behaviour and enjoyed a higher quality of sleep².

¹ Based on 100g of roast turkey breast.

² Harada T et al (2007). Correlation between breakfast tryptophan content and morning-evening in Japanese infants and students aged 0-15 yrs. Journal of Physiology & Anthropology, 26(2): 201-7.