Surprisingly tasty, healthy, easily digestible turkey meat is loved by most people. In many respects, it undoubtedly corresponds to chicken meat, but in some respects it is superior. The amount of complete proteins, especially in the breast, reaches 92%, this is a high figure indicating the high nutritional value of the turkey. Turkey meat is a dietary food due to its high nutritional value, low allergenicity and calorie content.

Composition and benefits

The meat of this bird is especially useful for physically active people, it is well digested (better than pork and beef) and replenishes energy resources. The composition of this meat product includes vitamins K, E, D, PP, vitamins of group B, minerals - potassium, calcium, magnesium, sodium, phosphorus, zinc, iodine, sulfur, selenium, manganese, etc. Low calorie values \u200b\u200bof turkey - total there are 190 kilocalories per 100 grams of the main product, they make it possible to successfully use this meat in diets for weight loss, especially since the turkey quickly satisfies the feeling of hunger.

Noting the undoubted benefits of turkey, it is required to say that the vitamin B group present in turkey meat contributes to a significant improvement in the absorption of food, vitamin B12 effectively prevents anemia. B vitamins ensure the normal functioning of the nervous and cardiovascular systems.

In terms of the content of "bad" cholesterol, turkey meat has the most optimistic indicators. There are approximately 30 mg of cholesterol per 100 grams of the starting product. For comparison, it is worth noting that the same amount of original veal meat is 110 mg, duck 500 mg of cholesterol, chicken approximately 80 mg of cholesterol. Pork, beef, lamb meat is not even discussed, the amount of cholesterol in it is simply prohibitive. This makes it possible to use this type of meat in food for atherosclerosis.

Redox reactions in the body are impossible without vitamin PP, this vitamin regulates digestion, stimulates higher nervous activity, the work of the cardiovascular system, dilates blood vessels, lowers cholesterol, and helps cleanse (detoxify) the body.

Vitamin E supports the reproductive function of both men and women, strengthens the immune system, the walls of blood vessels, is an antioxidant, improves the condition of the skin, nails and hair.

The amount of amino acids included in turkey meat is in optimal proportion. These are leucine, isoleucine, lysine, tryptophan, tyrosine, etc. Amino acids are the most valuable constituent elements of nutrition, because proteins are synthesized from them in the body. The unique amino acid tyrosine, which is part of this product, effectively stimulates the brain, normalizes metabolism, improves the functioning of the thyroid and adrenal glands, helps fight chronic fatigue, improves the functioning of the cardiovascular system, and has a beneficial effect on the condition of the teeth.

The amino acid tryptophan is a substance that helps the body produce serotonin and melatonin, allowing you to get a quality night's rest. Carbohydrates help convert tryptophan to melatonin. For regular insomnia, there is no better natural remedy than a small amount of turkey on a slice of bread. A few of these light snacks will relieve insomnia. The turkey can be confidently called a "bird of happiness", it contributes to the production of the "joy hormone" serotonin. Thanks to serotonin, nervous tension is relieved, mood is leveled, stress is more easily tolerated, depression goes away.

The high sodium content of the meat makes it possible to use less salt when cooking the turkey. This is important for hypertensive patients, because salt increases blood pressure. Sodium improves metabolic processes in the body. Phosphorus has a positive effect on the health of bones and teeth. There is more iron in turkey than in beef, and it is absorbed better than in chicken. This element prevents iron deficiency anemia. In turn, zinc strengthens the immune system, normalizes liver function. Potassium and magnesium provide the heart and nervous system to function. Selenium strengthens the body's defenses, fights free radicals, slows down aging and reduces the risk of cancer. Selenium, together with iodine, provides the thyroid gland.

Turkey meat is simply an irreplaceable food product for pregnant women, nursing mothers and young children. It is with such meat that parents need to begin acquaintance of the baby with meat food products. To increase the immunity of a child, the best meat cannot be found. For convalescents and those recovering from serious illnesses, turkey meat is also indicated.

The most positive combination for maintaining human health is the combination of turkey meat with vegetables. Such a combination helps to maintain health, helps to normalize the functioning of the digestive system, and significantly reduces the risk of cancer.

This type of meat product is underestimated by the Russian consumer. Perhaps the reason for this fact may be the rather high cost of this meat in comparison with chicken meat. But the exceptional virtues of turkey meat speak in its favor in comparison with everyone's favorite meat of the main part of the population - pork and beef.

The benefits of turkey are preserved even when the product is frozen. The only condition for preserving the beneficial components of this meat product is the inadmissibility of re-freezing the turkey meat. Baked turkey is an incomparable culinary masterpiece.

Turkey meat is considered one of the healthiest types of meat in general (and not only poultry), it belongs to dietary ones, and is widely used in cooking. This bird is very popular. In this article, we will talk about the benefits and harms of turkey meat.

The turkey is a very large bird of the pheasant family, the largest among poultry. Male weight reaches 35 kg, females - 11 kg. It is especially widespread in the USA, Central and South America, in the south of Europe and in its middle zone, in Central Asia and Southeast Asia, in Australia.

It is not very common among us, it is a heat-loving bird. In Russia, such breeds are widespread as fawn and white broad-breasted, North Caucasian white and bronze, white Moscow, black Tikhoretskaya. The properties of the meat of these species are no different from their southern counterparts.

History of Turkey in Cooking

The turkey is native to Central America and the south of the modern United States. As a poultry, it was also bred by the Aztecs. This bird came to Europe in the 16th century, first it was brought to Spain, and then it spread to Italy, England, France, and throughout Europe.

The turkey came to Russia during the time of Peter the Great and quickly gained popularity in the southern provinces. People of all walks of life appreciated the tender, easy-to-cook, dietary meat.

Today turkey is a very popular bird due to the amazing properties of its meat. It is tasty, very tender, easy to prepare, suitable for dietary, medical and sports nutrition. It is fried, stewed, boiled, baked. A variety of soups and main courses are prepared from turkey, they are added to salads, stuffed, barbecued, chops and grilled dishes are made. It goes especially well with potatoes, vegetables, rice, buckwheat, and various spices. Nice turkey with citrus fruits.

Turkey meat composition

Turkey meat is one of the most easily digestible by the human body. It includes:

• - high quality protein;
• - vitamins A and E in high concentration;
• - optimal fat level;
• - a high concentration of essential trace elements: calcium, sodium, magnesium, iron, sodium, sulfur, iodine, selenium, manganese and others;
• - particles of atomic gold were found;
• - B vitamins;
• - vitamin PP;
• - vitamin K;
• - essential amino acids lysine, thiamine, isoleucine, histidine.

This is one of the few types of meat where the content of all useful components is such that they contribute to the maximum assimilation of each other. Also, the protein that is part of the turkey is related to the human body and is completely absorbed.

The benefits of turkey meat

Protein in turkey meat

The high quality protein content makes turkey meat a building material for human bones, connective and muscle tissues. It strengthens all muscles, including the heart, contributing to greater joint mobility and bone strength. Recommended for trauma and muscular dystrophies.

Turkey meat dietary product

Turkey does not contain cholesterol, its caloric content averages 120 kcal per 100 g of product. It is recommended for dietetic food, nutrition of the elderly, sick people, athletes and those who look after their health and shape.

Turkey meat in sports nutrition

Thanks to its composition and low calorie content, turkey is an essential part of sports nutrition. It allows you to achieve high results, strengthens bone and muscle tissue, and promotes quick rehabilitation in case of injuries. For athletes, turkey is indispensable for helping to build muscle and improve endurance.

High-quality protein allows you to achieve excellent athletic results, increases strength and endurance, and allows you to quickly recover from injuries. Turkey - antidepressant gives vigor and desire for new achievements.

Turkey in baby food

It is recommended to introduce a turkey into complementary foods from 6 months. This is an excellent product that does not cause allergies and problems with the baby's digestive system, is well absorbed and tastes good for the baby. Older children are advised to give turkey 2-3 times a week baked with vegetables, in the form of mashed potatoes and soups, as part of salads. This useful bird will provide the toddler with energy, prevent the development of muscular dystrophy, and help strengthen the skeleton and growth. If a child plays sports, turkey is a must in his diet.

Turkey meat for women's health

Turkey is very good for women. It is safe for the figure, easily absorbed, the content of healthy fat and vitamins "work" for the beauty of the skin and hair. This bird perfectly satisfies hunger and does not harm the figure. Turkey is especially useful for pregnant women, as well as at the stage of toxicosis. This meat is neutral and does not cause any particular rejection. Also, turkey improves lactation and the quality of breast milk.

Turkey meat is an antidepressant

The content of B vitamins, essential amino acids and folic acid make turkey a kind of antidepressant. It normalizes metabolic processes in the cerebral cortex, improves blood circulation, normalizes sleep and mood.

Benefits of turkey meat for seniors

It is an ideal product for seniors. Turkey meat is easy to digest and assimilate, does not put stress on the liver and kidneys. This is a dietary product, does not contain harmful cholesterol, and normalizes blood sugar levels.

The harm of turkey meat

As such, the harm of turkey has not been scientifically proven. The basis for the harmful properties of turkey is brought by vegetarians and vegans (as well as under any meat), however, the harmful effects of turkey meat have not been scientifically and practically proven. There are two factors when turkey meat can be harmful, but they do not directly depend on the composition of the meat.

Bird care

The only danger can be posed by poultry raised under conditions of antibiotic use, genetically modified feed, if the bird itself is genetically modified, under conditions of improper care. The meat of such a bird is dangerous for humans due to the content of toxic substances or genetically modified protein that is not absorbed by the human body.

Meat quality

Like any meat, turkey spoils. Spoiled meat is life-threatening, as colonies of various microorganisms thrive in it. Therefore, be careful when choosing a bird, cook it immediately after defrosting, do not keep the carcass warm for a long time so that bacteria do not multiply on it. Subject to all the rules of storage and preparation, the meat is absolutely safe.

How to choose turkey meat

Today, turkey can be purchased in supermarkets:

• - fresh;
• - ice cream;
• - chilled.

Prefer fresh if grown in your area. It is better to buy an imported carcass frozen. Naturally, meat must have all quality certificates with stamps of Rospotrebnadzor and the veterinary service. Do not hesitate to check the date of slaughter of the bird in the documents so as not to purchase an expired product.

The carcass should be fleshy, well-nourished, with light skin, with a slight yellowish tinge. The freshness of a chilled or fresh turkey is determined with your finger: press on the meat, if the dent has recovered, the bird has recently been slaughtered. If the dent remains and blood or other liquid is oozing out of it, do not buy such a carcass. The smell of fresh meat poultry is weak, there should be no other smell.

Choose a frozen turkey with a minimum of ice so that you can see the bird itself or parts of it. It should be of normal color and not emit foreign odors.

As you can see, to get the most out of your turkey, you need to purchase fresh, quality poultry.

Increasingly, you can find turkey meat on supermarket shelves. It is presented in the form of whole carcasses, pre-packaged parts of meat, breasts, wings, thighs and, of course, minced. Consumers have begun to prefer turkey meat over chicken, although the price is much higher. This is due to the fact that turkey meat has many beneficial properties and is very beneficial for the human body.

Protein can be found in all types of food, including fish, eggs, milk and vegetables, but turkey meat is a particularly good source of protein.

What is useful in turkey meat, how useful and harmful it is, now we will understand this in more detail.

Nutrients in turkey

Turkeys are a common type of poultry in the genus of chickens and pheasants, which originated from the wild turkey. The bird has a varied diet, it feeds on grass, clover, alfalfa, berries, seeds of plants and trees, acorns, beetles and grasshoppers. Therefore, meat has a great nutritional value and, accordingly, is very useful for humans. By including it in our diet, we saturate the body with vital substances.

The benefits of turkey meat are undeniable, it contains a complete protein and a full set of amino acids necessary for the human body. It has:

• phosphorus, copper, iron, potassium, calcium, zinc and magnesium,
• as well as B vitamins (B, B2, B3, B4, B6, B7, B9, B12), H, Omega-3 and Omega-6 fatty acids.

11 health benefits of turkey meat

1. Strengthens the nervous system

   Turkey meat is less fatty than other types of meat (pork, duck) and it is very rich in quality protein. Everyone knows that a lack of protein leads to muscle weakness, absent-mindedness, nervousness and a lack of energy. Eating good poultry meat, we save ourselves from the risk of these symptoms and strengthen the nervous system, magnesium and phosphorus help us in this.

2. Improves brain function

   Turkey meat contains an alpha amino acid called tryptophan... It is not produced by the human body and must come from outside, in this case from poultry meat. Tryptophan, in turn, promotes education melatonin and serotonin, very essential substances for the brain that improve brain function, relax and improve mood. By eating turkey meat, we take care of the high-quality work of the cerebral vessels and its functioning in general.

3. Strengthens bones

   Thanks to the vitamins and trace elements it contains, in particular calcium and phosphorus, it helps to strengthen the skeletal system. Eating a small piece of poultry meat can replenish the body with the necessary and useful substances, strengthen bones and protect the body from many diseases of the musculoskeletal system. Meat is very useful for both young and old people.

4. Normalizes the functioning of the thyroid gland

   Turkey and its beneficial properties normalize thyroid function. A single serving of meat contains half the daily value of selenium. Selenium maintains hormonal levels and prevents thyroid glands from functioning and protects it from many dangerous diseases.

5. Resists cancer

   Turkey meat has beneficial properties in preventing cancer. The selenium it contains very well protects the immune system, as a strong antioxidant, it fights against the carcinogenic activity of free radicals. Thus, it protects the human body from many cancers, such as malignant lesions of the prostate, bladder, lungs, stomach, esophagus and many other organs.

6. Improves the work of the cardiovascular system

   The usefulness of turkey meat also lies in the fact that the vitamin B12 in it reduces the level of homocysteine, which is responsible for all cognitive changes. Meat contains niacin, which actively reduces bad cholesterol and normalizes good cholesterol. Reducing cholesterol and normalizing blood pressure due to the low calorie content of the product is an excellent support for the healthy functioning of the cardiovascular system.

7. Helps in weight loss

   For those who dream of losing weight, nutritionists recommend normalizing metabolism and improving the functioning of the gastrointestinal tract. A high concentration of nutrients and vitamins, such as B3 and B6, which are present in poultry meat, greatly helps overweight people lose extra pounds with ease. Turkey meat speeds up metabolism, normalizes intestinal peristalsis, eliminating the formation of toxins, constipation and other unpleasant symptoms of gastrointestinal disturbances. Poultry meat is part of the diet.

8. Strengthens muscles

   Poultry meat is recommended for people involved in sports or physical labor, as it contains high quality protein. Turkey breast is very useful; many steamed dishes are prepared from it, combined with vegetables, fruits and other healthy ingredients. Meat helps to easily endure physical activity, makes the body hardy, strengthens and builds up muscles.

9. Good for men

   Turkey meat is very beneficial for men's health and for enhancing sexual activity. Frequent use of this useful product will lead to increased potency and sex drive. In addition, turkey meat has a positive effect on reproductive health.

10. Good for the child's body

    Pediatricians in all countries include poultry meat in the diet of children from 6 months of age. The meat is anti-allergenic, it is well absorbed in the still not matured body and provides it with protein, which will help strengthen the musculoskeletal system and teeth. With poor weight gain, many doctors recommend adding turkey puree to the baby's diet.

11. Increases hemoglobin

    For people weakened by the disease, as well as for children with poor health and low hemoglobin, turkey meat is what you need. A simple broth made from the giblets or neck of a turkey will improve the health of the patient, and the liver will significantly increase hemoglobin. The fastest way to increase hemoglobin is boiled buckwheat with liver and pomegranate juice.

What is healthier than chicken or turkey?

Nutritionists unequivocally claim that chicken and turkey meat are dietary meats and each of them is very healthy. Chicken can be eaten daily and does not pose any threat to human health and body shape, it is an excellent source of protein and other useful elements. Chicken broths are considered medicinal, they restore strength lost during illness and strengthen the immune system. Chicken is higher in calories than turkey, but that doesn't make it less popular with chicken lovers.

People who eat turkey meat rarely have a bad mood because the tryptophan in meat produces the hormones of happiness - endorphins. And balanced fatty acids make turkey meat an ideal product for losing weight and athletic people leading a healthy lifestyle. Antiallergenic poultry meat is useful for children, it can be consumed by hypertensive patients and diabetics, since it is low in fat and bad cholesterol, and protein, amino acids, calcium and phosphorus are even higher than in chicken.

The table below provides macronutrient comparisons between different types of roasted chicken and turkey. The main difference is that chicken breast contains slightly more calories than turkey breast, and dark chicken provides more calories than dark turkey. The amount of macronutrients is similar between chicken and turkey. However, the calorie (and fat) content is higher in dark and white meats.

Micronutrient Comparison Chart

The vitamin and mineral content of chicken and turkey meat is very similar. These foods are good sources of iron, zinc, magnesium, phosphorus, potassium, niacin, vitamin B6, and vitamin B12. There are no significant micronutrient differences between chicken and turkey breast, or between dark chicken and dark turkey. However, dark meat is the best source of zinc, and white meat is richer in niacin.

So which is better?

Because chicken and turkey are so similar, the best choice for you really depends on your taste and price. Both meats are excellent choices for nutritious, high-quality protein sources.

How to choose and store turkey meat

When choosing meat products, it is best to pay attention to farm or homemade meat... It is still natural, and pesticides, herbicides, antibiotics and other substances that could harm health were not used in poultry farming.

The meat should look healthy and beautiful and when pressed with a finger, the dent should immediately return to its original position. Meat is heat sensitive, so after purchase it must be cooked immediately or sent to the refrigerator or freezer for storage. When cooked, the turkey is stored in the refrigerator for no more than four days.

Contraindications to the use of turkey meat

There is very little harm and contraindications for eating turkey meat. It, like all other products, should not be abused, especially

• people with kidney failure and patients with gout.
• For people prone to hypertension, doctors recommend do not salt the meat, since it already contains sodium.
• Research shows that large amounts of tryptophan can make you sleepy.

A turkey doesn't seem that big in appearance, but it contains about 150 bones, which is slightly less than the number of bones in humans (206).

Funnily enough, human turkeys can die of a heart attack. This was discovered when many turkeys died from the shock and noise of jet planes flying overhead.

An interesting fact is that turkeys cannot raise their heads during rainstorms, a turkey can even drown when it rains.

Turkeys and peacocks have similarities, turkeys also extend their colorful feathers and dance to attract the opposite sex.

What else is useful?

Content:

Turkey meat has long been considered the highest quality and healthiest type of dietary poultry meat. Turkeys are bred in many countries, including ours. Therefore, the useful and harmful properties of turkey meat have long been studied by many experts.

Features and breeding

The turkey is a rather large poultry from the pheasant family. Her homeland is America. The Aztecs also used turkey meat, it was their only poultry. In the 16th century, these birds were brought to Spain, and after a while they began to be bred in England, France and throughout Europe.

Turkeys are considered the largest poultry. Their live weight reaches: in males - up to 35 kg, in females - up to 11 kg. These birds have a wide tail and strong long legs. On the head and on the neck, they have specific skin formations in the form of corals, and in males a fleshy appendage hangs from the upper part of the beak, which, when the bird is excited, reaches 12-15 cm. The plumage of turkeys is bronze, white and black, depending on the breed and varieties.

Turkey meat in modern society is considered a very valuable type of meat and is second only to chicken in terms of consumption. Turkey has a very high quality meat in the United States, much higher than in any other country.

In our country, breeds such as the North Caucasian white, North Caucasian bronze, black Tikhoretsk, white Moscow, fawn and white broad-breasted are mainly bred.

Application of turkey meat

Turkey meat is very widespread in cooking. Turkey is a very tender and lean meat that does not require any special culinary skills. A lot of dishes are prepared from it: it is fried, boiled, stewed, baked and added to salads. The turkey breast is stuffed with vegetables, fruits, mushrooms, nuts. Stuffed Christmas turkey baked whole for Thanksgiving is quite popular in many European countries.

Escalopes are prepared from this type of meat, which are marinated in oil, lemon juice and spices. The turkey kebab is incomparable, for which the breast and thighs are suitable.

For those who do not like the smell of fried turkey, it is recommended to put boiled or fresh vegetables or nutmeg inside the carcass before cooking it.

Boiled young potatoes, boiled rice, French fries, boiled or fresh vegetables are very suitable for garnish.

Turkey is served with dry white wine.

In our country, this bird is not widespread, since it is thermophilic. However, despite this, this meat is sold in many grocery stores both frozen and fresh.

The benefits and harms of turkey

Turkey meat is very healthy as it has dietary properties. This bird is bred in many countries, and therefore its benefits and harms have long been studied and proven by experts.

The benefit of turkey meat is that it contains a lot of vitamins A and E. It has a very low cholesterol content, which makes it very easy for the human body to assimilate it.

A turkey contains a large amount of trace elements: calcium, iron, potassium, and so on. The huge benefit of turkey is the protein content, which is very necessary for the human body.

This meat contains much more sodium than veal and beef. The beneficial properties of sodium contained in turkey are that it increases blood plasma and ensures normal metabolic process in the body.

Still, turkey meat is useful because the level of fat in it is moderate and contributes to the normal absorption of an element such as calcium, which plays a very important role in the formation of bone tissue. For this reason, this type of meat is recommended for the prevention of various diseases.

For a long time, nutritionists have been discussing the benefits and harms of turkey, each time proving that it contains more iron than beef or chicken. Many doctors prescribe turkey for anemic patients. It is also believed that turkey meat can prevent cancer.

• small children as complementary foods;
• pregnant women for whom the folic acid contained in this meat is important;
• lactating women;
• those suffering from insomnia, on whom the tryptophan contained in turkey has a hypnotic effect;
• suffering from depression and stress;
• people who are experiencing heavy physical activity.

Turkey meat contains phosphorus, which is the same as in fish. It is also rich in vitamins A, B2, B12, PP, B6, calcium, potassium, magnesium, iodine, selenium, manganese and sulfur.

Turkey meat has almost no contraindications. It can be harmful only if it is stale or of poor quality. Therefore, when choosing meat, you need to be careful in order to get the maximum benefit, not harm.

Summing up, it can be argued that turkey has almost no harmful properties. However, it should be remembered that people with kidney disease or gout will not benefit from turkey meat, as it contains a large amount of protein. Such patients need to limit the use of this meat.

Also, due to the large amount of sodium, hypertensive patients are advised not to add salt to the turkey during the cooking process. Otherwise, the harmful properties of the turkey will outweigh its merits.

It's worth noting that turkey liver can be harmful to those with kidney failure or gout.

If you decide to buy turkey meat, then you need to decide in what form you want to buy it, frozen or fresh. Today supermarkets offer a wide selection of:

• a whole turkey;
• cut into pieces;
• sirloin;
• in the form of minced meat;
• drumsticks, thighs, wings, breast and offal can be purchased separately.

When choosing this type of meat, you need to pay attention to the carcass, which must be plump, meaty, legs and breast must be thick.

The skin of the carcass should be light, yellowish, moist and free of spots.

If you want your turkey to be the tastiest, you need to determine its freshness by pressing your finger on the carcass: if the dent is immediately restored, then the meat is fresh, and if it does not recover, then you should not buy it.

Keep fresh turkey meat in the refrigerator in a plastic bag only if you plan to cook it soon. You cannot store a turkey for a long time, no more than a day. If you defrost meat, you need to cook it right away, since at room temperature microbes begin to multiply in it quite quickly and when freezing again, they will remain there.

There are a lot of recipes for cooking turkey meat. It is fried, baked, boiled, stewed and smoked. This meat is also steamed. Cutlets, canned food, pates and sausages are very tasty from this type of meat. Very often, turkey is included in the diet of baby food.

Each country has its own method of preparing turkey meat dishes. So, for example, in the UK they cook a turkey stuffed with berries and mushrooms. In France, a turkey carcass is stuffed with truffles, mushrooms and rosemary, and before serving, the finished dish is poured with a creamy sauce. Italians stuff turkey with oranges.

Turkey eggs are very useful, and the down with feathers of this bird is used for making clothes and stuffing pillows and blankets.

It takes a lot of time to cook this type of meat in the oven. When cooking it, you need to preheat the oven to 200 degrees and bake the turkey for about 3 hours.

But turkey meat is not cooked for long. To do this, put it in cold water and cook for half an hour. If a second course is being prepared, then the meat can be put in boiling water and cooked for about an hour and a half. If foam forms, it must be removed. It should be noted that during cooking, the carcass decreases and loses up to 30% of the liquid.

If you are going to fry a turkey, then you need to salt it on all sides and, if desired, rub with garlic and black pepper.

In order for the meat to be juicier, it must be greased with sour cream and, during frying, from time to time, pour over the fat formed during the frying process. This takes about 2 hours. In order for it to be fried, it must be turned over. The turkey's readiness can be determined by puncturing it. If a clear juice is released, the meat can be considered ready.

Recently, turkey began to gain popularity outside the American homeland and now increasingly appears on the tables of culinary specialists in Europe, and in the industrial poultry industry, it is the second most important bird after chicken due to the exceptional properties of its meat. You can now find a turkey in almost any store, and therefore it will be useful to figure out what the benefits and harms of this product are.

Description and taste of turkey meat

Turkey has tender lean meat, which is actively used in dietary nutrition and is a source of many beneficial properties. Its color varies from creamy pink to intense red. The taste of meat depends on the conditions in which the birds were raised and what they ate. Unlike chickens, which can be kept even in tight spaces, turkeys need free grazing and fresh air for normal development. They are more in need of a varied diet, since they cannot live on one compound feed. This is another reason why the meat of these birds is considered more natural and healthy.

As with chicken, turkey meat is divided into dark and white. Breast is considered white meat. It tastes drier when compared to other parts of the bird. Turkey breast has less calories, and therefore it is considered that it brings more benefits. Dark meat is more fatty and juicy, and tastes like game. It is softer than white and its aroma is more intense.

Both white and dark turkey meats are highly prized in cooking. There are many recipes that use different parts of this bird, so everyone can find a dish to their liking based on their preferences.

The chemical composition of turkey

Nutritionists all over the world note the tremendous benefits of turkey meat, since it contains a large amount of various vitamins and minerals necessary for the health of the body. So, turkey meat includes:

• selenium;
• phosphorus;
• iron;
• zinc;
• magnesium;
• sodium;
• potassium;
• essential amino acids;
• b vitamins;
• vitamins R, PP, E.

Turkey meat has 2 times the concentration of iron and sodium compared to beef, and very little fat and bad cholesterol, which makes the benefits of this product undeniable in the diet of a dieter. And in terms of the content of no less useful selenium and phosphorus, turkey meat is not inferior to any fish.

Dark meat, namely turkey drumstick and thigh, is believed to be less beneficial than white meat. However, this is not quite true. According to recent research, dark meats are higher in selenium and zinc. The same goes for B vitamins and iron. In turn, white meat contains more protein and less cholesterol.

Nutritional value and calorie content of turkey meat

Turkey is a low-calorie product. 100 g of this poultry meat contains from 160 to 190 kcal. It has no carbohydrates at all, and most of the calories in turkey meat are protein and fat. Below are the nutritional data for turkey, including the chemical differences between white and dark meats.

Why is turkey meat useful?

As you can see from the composition, turkey meat has a lot of useful properties. It is not for nothing that doctors recommend including it in the diet for people of almost all age groups, regardless of health status, especially for athletes and those who are losing weight, as well as people who are in the process of recovering from operations.

For adult women and men

As noted above, turkey meat is a rich source of vitamins. It contains especially a lot of vitamin PP, which regulates redox processes, normalizes digestion and helps to eliminate toxins from the body.

The beneficial amino acids found in turkey, along with potassium and magnesium, are actively involved in the functioning of the nervous and cardiovascular systems.

And phosphorus has a beneficial effect on the condition of bones and teeth.

Vitamins of group B, in turn, help food to be better absorbed. Together with iron, they ensure the normal course of hematopoietic processes and prevent the occurrence of anemia.

A turkey is of great benefit to a woman's body. In particular, vitamin E, which is part of turkey meat, not only gives elasticity to the walls of blood vessels, but also has a positive effect on the female reproductive system. The presence of a sufficient amount of this vitamin makes nails strong and beautiful, and gives a healthy shine to hair. Vitamin E also helps maintain skin elasticity and protects it from external influences, which allows a woman to stay young and beautiful longer.

For men, the benefits of turkey are high levels of selenium and zinc. Selenium strengthens the immune system, slows down the aging of the body. It reduces the risk of cancerous tumors and ensures the normal functioning of the endocrine glands. Selenium also contributes to the production of the sex hormone testosterone, on which the male reproductive system depends.

For children

Since turkey meat, unlike chicken meat, is hypoallergenic, it can be eaten even by young children. Due to its beneficial properties, turkey meat will be an ideal option for a child's first meat feed. Turkey meat contains calcium and potassium, which are necessary for the growth and formation of the musculoskeletal system, and vitamin B12 stabilizes the nervous system and normalizes sleep.

For children who are bottle-fed, it is recommended to introduce turkey meat in the form of mashed potatoes from about 6 to 7 months, and for infants from 8 to 9 months. This should be done only after consulting a pediatrician.

Important! It is worth including meat complementary foods in the child's menu only if the baby's body is already accustomed to other types of food, for example, vegetables or cottage cheese.

At first, the meat puree should be given to the child at the tip of a teaspoon. Wait at least 24 hours before the next turkey feed to eliminate the risk of individual intolerance. If no allergies are identified, you can gradually increase the serving size. 9-month-old children can be given 20-40 g of turkey puree per day, 10-month-olds - already 40-50 g. At 12 months, the serving size should reach 70 g per day.

For athletes

The benefits of turkey meat are also noted by physically active people. It is rich in protein, which helps to increase muscle mass, as well as amino acids, which speed up the metabolism. In addition, turkey is very nutritious and digestible better than any other meat. It is perfect for replenishing energy reserves after exhausting workouts.

Is it possible for a turkey to be pregnant and lactating

Turkey dishes can be safely consumed by women during breastfeeding and during pregnancy, since turkey meat is considered one of the few types of meat that does not harm the baby. It does not cause allergies, and a wide range of vitamins and minerals in its composition will be equally beneficial for both mother and baby. So, choline and phosphorus stimulate the brain activity of the baby, and the high sodium content strengthens the mother's nervous system, which is especially important for a woman during postpartum stress.

It is worth incorporating turkey into her diet for a nursing mother gradually, starting with one small piece. It is best to boil the meat or steam it. Then you should pay attention to the baby after feeding. If the baby has no allergic reactions and no digestive upset, it means that his body has accepted the new product well and the portion can be increased to 100 - 150 g.

If your child has skin irritations or any signs of gastrointestinal problems, you should immediately limit the use of turkey. After a few weeks, when the baby's stomach is more comfortable, you can try again to introduce meat into the menu.

Is turkey good for weight loss?

For weight watchers, turkey will also be very beneficial, as it effectively satisfies hunger and gives a feeling of fullness for a long time. Its low calorie content will be appreciated by everyone who wants to lose weight. Turkey breast, which is very low in fat, is especially beneficial in this regard.

Turkey breast contains a lot of choline. It actively participates in the breakdown of fats and regulates blood sugar levels, thereby improving metabolism and accelerating the process of losing weight.

Daily intake

The benefits of eating turkey, like any other product, can be harmful to health, so it is important not to get carried away and not exceed the norms for its use. A turkey contains about half the daily protein requirement for an adult. Protein is vital for the normal functioning of the body, but too much protein can have negative health effects. Therefore, it is worth limiting the amount of turkey meat to 100 - 130 g per day.

Turkey in cooking

Due to its delicate and neutral taste, turkey goes well with completely different products and even other meats, so it is used in a large number of dishes. Almost all parts of a poultry carcass are edible. Even a turkey neck can be used to make a delicious stew or a rich soup that will do as much good as a fillet or breast.

Turkey meat can be stewed, marinated, fried, smoked, stuffed, marinated and steamed. But boiled and baked turkey has the greatest benefits.

How much and how to cook turkey

The cooking time of the turkey may vary depending on the part of the bird's body and the dish it is being used for. It will take 2 to 3 hours to boil a whole carcass in a pan, while individual pieces of poultry and fillets will be ready in 30 to 40 minutes. If you cook a turkey in a slow cooker, the cooking time is significantly reduced - to 45 and 20 minutes, respectively.

Advice! When boiling turkey for newborns or small children, after 30 minutes, it is necessary to drain all the broth and cook the meat in clean water for about 1 hour.

Rinse turkey meat thoroughly before cooking. The turkey will retain its properties and will be more juicy if poured over with boiling water. It is worth adding a little milk to the cooking water - this will make the meat more tender. To make boiled turkey meat tasty and soft, you should pay attention to the following recommendations:

• It is advisable to remove fat and skin from fresh meat; frozen turkey must be defrosted before cooking.
• To prepare the soup, the turkey is boiled in cold water, for the second courses it is dipped in boiling water.
• The taste properties of boiled turkey will be well emphasized by onions cut into small cubes.
• First, the turkey is boiled in an open pan, which must be covered with a lid towards the end of cooking. In this case, the broth will turn out to be rich, and the meat will be juicy.
• If foam forms during cooking, it must be removed from the broth in a timely manner.
• For the first 20 minutes, the turkey should be cooked over high heat, reducing it as it cooks.
• The meat must be completely hidden under water. The evaporated water is topped up if necessary.
• At the end of cooking, let the meat simmer in the broth for about 15 minutes.

Despite the fact that turkey contains enough sodium, you should still lightly salt the water before cooking in order to preserve the beneficial properties of the meat.

How to roast a turkey

The roasting time of the turkey also depends on which part of the bird you plan to cook. To do this, you can use a regular frying pan. The turkey steaks are cooked fairly quickly, for 20 minutes over moderate heat - 10 minutes on each side. Shin preparation takes longer - 35 minutes. The wings take a long time to reach readiness due to their large size. This usually takes 40 to 45 minutes.

Those who love to cook effortlessly and with maximum benefit will love the roasted turkey fillet:

• The turkey fillet is cut into 3 - 4 cm pieces.
• Then the meat is spread in a preheated pan with vegetable oil.
• Salt and other spices are added to taste.
• Fry the fillets for 10 - 15 minutes, stirring regularly, so that the meat is evenly fried.
• At the end of cooking, the meat is left to simmer under the lid for 3 to 4 minutes.

Before frying, you can leave the turkey in a sauce or marinade for 15 minutes to make the meat taste more piquant.

Important! Since turkey has a high sodium concentration, people who are forced to monitor their salt intake do not need to add salt to the turkey meat when cooking.

How to marinate and bake a turkey

The favorite way to cook turkey is baking it in the oven. Most often, a whole bird is prepared in this way. There are several nuances for making a delicious baked turkey:

• Before baking, thawed or fresh turkey should be left for 1 hour at room temperature: this will allow the meat to warm up faster in the oven and retain its juiciness;
• Poultry is cooked at a temperature of 180 ° C in its natural form or in foil. In the latter case, holes are made in the foil to allow steam to escape.
• 30 minutes before cooking, the foil is removed so that the meat is properly browned.
• For a nice crispy crust, you can pour the meat juice on the carcass every 30 minutes.
• Readiness is checked using a meat thermometer, while it should not reach the bones. The temperature in the most meaty part of the bird should be at least 90 ° C.
• It is important to pay attention to the color of the meat when checking the doneness with a fork or knife. It should be white, without pink streaks, and give off a clear sap.
• Once the bird is ready, take it out of the oven and leave it under foil for 30 minutes. This will make the meat denser, making it easier to cut.

The cooking time increases according to the size of the bird. So, a carcass weighing 4 kg will be baked for 2.5 hours, and a 6-kilogram carcass - 3.5 hours. The time is calculated according to the following formula: 20 minutes for every 450 g of meat. When cooking a stuffed turkey, consider the weight of the side dish.

Before baking, do not grease the meat with mayonnaise, vegetable oil or sour cream. In this form, the turkey will only burn on the outside and poorly baked on the inside. It is best to rub the poultry with lemon juice mixed with spices such as rosemary and leave it that way for a couple of hours to soak the meat well.

Alternatively, marinate the turkey. For the marinade, wine, wine vinegar, champagne or cognac with the addition of spices, honey, garlic or lemon are usually used. The turkey is soaked in it for 12 to 18 hours, sometimes longer. And although this process takes a long time, the taste of the finished dish will definitely be worth the effort.

What turkey is combined with

It is best to serve turkey dishes with vegetables, which greatly enhance the taste of this meat. Vegetables can be different, cooked in any way; optional - even raw. Cereals and pasta go well with turkey. Fried mushrooms will be an excellent side dish for poultry.

Turkey meat also retains its wonderful taste when cooled. So, a sandwich with a cold turkey for breakfast will not only benefit the body, but also give a boost of vigor for the whole morning. Cold meats are also a great ingredient in a salad or roll.

The benefits and harms of turkey broth

If everything is pretty straightforward with turkey meat, then there are still disputes about the benefits and harms of turkey broth for the body. During the cooking process, any meat, including turkey meat, releases harmful substances into the water that enter the animal's body with food. Unfortunately, today this is inevitable, since not all feed that poultry and livestock receive on farms is environmentally friendly. Therefore, the richer the broth, the more harmful it is considered.

In addition, the very liquid broth is quickly absorbed by the body and does not stay in the liver, which filters out harmful toxins and poisons. Unwanted substances enter other organs of the digestive tract and can have a negative effect on them.

But still, the harm of broth is exaggerated and there are much more useful properties in it. Turkey broth is indispensable in cases where the human digestive system does not process other food. It is recommended for people in the postoperative period to quickly replenish vitamin and energy resources.

Turkey broth will bring minimal harm if you follow the rules for its preparation:

1. When boiling bones or meat, drain all the water 5 to 10 minutes after boiling.
2. This procedure is repeated twice.
3. The third time, the turkey is continued to cook for another 1.5 hours over low heat.

This broth will be less rich, but more useful.

Why is turkey fat good for you?

Most dietitians agree that turkey fat is more beneficial and less harmful to humans than other types of animal fat. It contains the least amount of bad cholesterol, and is also rich in vitamin E, which makes it a valuable ingredient not only in cooking, but also in cosmetology.

Turkey fat is used in the preparation of side dishes and salads as a vitamin dressing, it is used as deep fat for frying meat and vegetable products. It can also be found in face and body creams. Turkey fat will serve as a wonderful ingredient for making cosmetic masks at home.

However, only fresh or frozen fat has beneficial properties. It is best to store it in the freezer in small portions.

Important! Re-freezing of fat should be avoided in order to exclude the harmful effects of pathogenic bacteria.

Turkey harm and contraindications

Of the entire range of meat products, turkey can be called the least harmful. But, despite all the useful properties of turkey meat, there are still a number of contraindications for the use of this poultry meat for food.

Limiting the amount of turkey in the diet is for people suffering from:

• individual intolerance to this meat;
• kidney disease;
• gout;
• urolithiasis.

However, turkey, like any other meat, can do a lot of harm to healthy people if it is eaten in unlimited quantities. To reduce the risk of harmful effects, it is worth observing the measure in the use of turkey meat.

Which is healthier: chicken or turkey

Chicken, like turkey, is considered a dietary food and is a favorite food of people who want to lose weight. But for all its popularity, chicken loses to turkey in terms of useful properties. Chicken meat contains almost the same amount of protein, but much less selenium, sodium and iron. It is also considered a strong allergen, unlike turkey, which does not cause allergic reactions.

Turkey is also generally less harmful because poultry turkeys are supplied with a variety of foods. Chickens are unpretentious and feed mainly on compound feed, which affects the quality of meat. Some unscrupulous poultry farmers often feed chickens with growth stimulants and chemical additives that can harm the human body, even if the meat has been thermally processed. Turkeys, on the other hand, do not tolerate chemicals in food very well, so a minimum of harmful substances is used when growing them. Therefore, turkey meat is healthier than chicken meat.

However, you shouldn't give up chicken entirely. In addition to excellent taste, it contains Omega-3 and Omega-6 acids, which are very few in turkey meat. If you choose the right chicken, it will do just as good as a turkey.

How to choose the right turkey

Today, turkey can be purchased raw or frozen at almost any major store. Moreover, on sale you can find both whole bird carcasses, and their various parts, minced turkey, offal and fillets. But in order for turkey meat to turn out tasty and bring not harm, but benefit, you need to learn how to choose it correctly.

1. When choosing whole poultry, you should give preference to large, fleshy carcasses. It is better to purchase a young bird with smooth legs and a light comb: its meat is more tender and juicy.
2. The skin of the turkey should be light and uniform, without blotches, a slight yellowish tint. The bird's eyes should be clear and shiny, and the beak should be dry.
3. It is advisable to touch the carcass with your finger. When you press on the meat, the hole that appears should quickly disappear. If it remains and liquid has accumulated in it, this is a sure sign that the meat is stale.
4. You should also not take a bird with slippery and sticky skin.
5. The meat should be free of foreign odors.
6. When choosing a turkey fillet, you should pay attention to the fact that the packaging is intact.
7. When buying frozen turkey, it's important to always check the expiration date of the product.

Although turkey can be found on the shelves at any time of the year, fresh meat is best bought during the pre-New Year period - from the second half of October to December.

How to store a turkey at home

Fresh turkey meat, along with other meat, can be stored in the refrigerator without problems if you remove excess moisture from the surface of the carcass and wrap it in a plastic bag. The shelf life may vary depending on temperature and humidity. Typically, a turkey is consumed within 1 to 2 days after purchase. With longer storage, it begins to lose its beneficial properties and quickly deteriorates. Freeze the turkey after 2 days. Home-frozen turkey meat doesn't last as long as store bought.

Important! The fastest deterioration is the meat adjacent to the bones, so before sending it to the refrigerator, you should separate it from the skeleton and pack it in a plastic bag or film.

Purchased frozen turkey is suitable for consumption for 1 year if all storage conditions are followed. When defrosting, harmful microorganisms multiply in meat, so it should be cooked immediately. You cannot re-freeze the product: there are practically no nutrients left in such meat and it will harm the body.

Conclusion

Having studied all the properties of a turkey, it can be noted that it has tremendous benefits for people of almost all ages, and its harm is minimal. The main thing is to comply with the consumption rate and choose high-quality meat, then the result will be a dish that can please any connoisseur of healthy and tasty food.