Turkey is a centerpiece for many holiday meals. The turkey, scientifically known as Meleagris gallopavo, is a large bird native to North America. However, its popularity extends worldwide, as its meat is highly nutritious and contains many essential vitamins and minerals.

Turkey provides the amino acids necessary for muscle growth and repair, and its micronutrients can support brain function, energy production, immune health, and more. It has a great nutrition profile, offering many health benefits during the holidays and beyond.

Healthy source of protein

Protein, composed of amino acids, serves many roles in the body. It acts as structural support to cells and is essential for the function of many biological systems. Protein is necessary for transporting various nutrients involved in immune function, energy production, and fluid balance throughout the body.

However, protein's most notable role in the body is related to muscle growth and repair. Amino acids are often called the building blocks of life, so protein sources are essential to building muscle.

Turkey is rich in protein. One 4-ounce (oz) serving of turkey breast provides approximately 27 grams (g) of protein and all nine essential amino acids needed for muscle growth. Adding turkey to a well-balanced diet may be especially beneficial for those trying to lose weight or increase their lean muscle mass.

Additionally, research indicates that poultry, like turkey, might be a healthier protein source than its red meat counterparts. Turkey is low in fat, unlike red meat, which has been connected with increased cardiovascular and cancer risks.

Rich in B vitamins

B vitamins are involved in many significant systems in the body. Turkey contains vitamins B1 and B2 but is especially rich in vitamins B3, B6, and B12.

Increasing vitamin B levels through turkey intake may benefit those experiencing depression, migraine headaches, and skin lesions, as research has connected vitamins B3, B6, and B12 accordingly. However, it should not replace regular medical care with your doctor.

Stacked with minerals

In addition to its potent vitamin profile, turkey contains minerals, such as selenium, zinc, and phosphorus, that support many avenues of health.

Turkey can support healthy aging through its mineral content, supporting many bodily processes involved in health. However, those with kidney concerns should talk with their doctor or registered dietitian to ensure their portion sizes and corresponding minerals do not conflict with their renal function.

(Health delivers relevant information in clear, jargon-free language that puts health into context in peoples’ lives. Online at www.health.com.)

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