Health Benefits of Turkey Meat

The turkey is a bird originally from North America, and, as it is customary to serve it at large parties, especially Christmas and New Year’s Eve, that’s how it became popular in Brazil and the rest of the world.

Out of this context, around here it is consumed less frequently than beef or, to stay with poultry, than chicken. Or rather, it is more consumed by people who are on a diet, guided by their nutritionists, since turkey meat has less fat than chicken.

However, currently there is great controversy in this matter, since the shape of turkey most present in Brazilian dishes is the turkey breast, again on medical recommendation, which is however a sausage, that is, a product rich in industrial additives to improve color and flavor and increase shelf life. In other words, it’s not a healthy product, let alone a diet.

Here, in this text, we’ll look at the benefits of turkey meat, its harms, the turkey meat nutritional table and some turkey meat recipes. Keep reading!


Many people do not know the difference between chicken, turkey and chester, the “Christmas birds” par excellence. They are from the same family, with turkey being the biggest of all and with the lowest fat content, which is more concentrated in the wings and thighs; the breast is where there is more meat.

This meat is a little tougher than chester, and less succulent than chicken; it is a challenge for cooks to prepare it without it drying out. Chester, on the other hand, is a chicken developed by a specific company, bigger than the common chicken, with less fat than this one and high protein content, with the meat more on the breast and thighs. And the chicken is the smallest of them all. They all contain approximately the same amount of protein and calories.

Turkey meat, like most poultry, is white because it contains little iron, which with oxygen forms the protein called myoglobin, responsible for the reddening of meat – because the animal does not make much physical effort and tends to be slaughtered in less time than the ox, for example, it is less likely to accumulate iron.

But its great recognized advantage over beef is that it has less fat and carbohydrates, which makes it highly recommended for bodybuilders, because it contributes to muscle regeneration after training, and also reduces the risk of injury.


The fats in turkey meat are the fatty acids:

– Omega 3 and Omega 6 : reduce bad cholesterol and blood sugar, preventing heart disease such as arteriosclerosis (which is hardening of the arteries), in addition to treating inflammation and helping brain development and nerve cell regeneration.


  • B3 (niacin): vitamin responsible for the treatment of cholesterol and other fats in the blood.
  • B6 : Controls blood sugar levels. This vitamin makes turkey meat suitable for diabetics.
  • Phosphorus : it is responsible for several functions: it acts in the formation of proteins, which will form the most diverse organs of the body; bones, teeth, muscles and our immune system, perform functions in the nervous and digestive systems, among others.
  • Zinc : it is important in pregnancy, regenerates cells, protects against diseases such as Alzheimer’s, regulates the functioning of the eyes (along with vitamin B3), among other functions.
  • Potassium : Improves the nervous system and makes bones stronger, among many other functions.
  • Selenium : antioxidant functions, which is, cell regeneration and free radicals, responsible for fighting aging in tissues and organs. Thus, it prevents disabling diseases and rejuvenates the skin.
  • Magnesium : acts on the functioning of more than 300 types of enzymes.


Turkey meat is very high in protein. Thus, a meal with it promotes a feeling of satiety for a longer time, and the tendency is for the person to eat less in the next meal, an attitude that can facilitate weight loss. Plus, it would help keep carbohydrate cravings under control.

In addition, it is very important to talk here about a specific protein, tryptophan, which the body uses in the manufacture of the neurotransmitter serotonin, responsible for the feeling of well-being, and in other brain functions, such as sleep (this, together with selenium and vitamins B3 and B6). Turkey meat contains a large amount of this substance, so it can also be indicated for those who suffer from insomnia or low serotonin production, which causes mental illnesses such as certain types of depression.


First, with regard to turkey as a whole, there is a scientific discussion about using so-called growth promoters to make more breast meat grow in less time.

Although the effects are the same as hormones, both should not be confused, because the growth promoters are produced by the pharmaceutical industry. The point is that these products can contribute to the resistance of bacteria to antibiotics, which impairs the cure of many diseases in people, in addition to boosting the emergence of stronger versions of them.

Also, if turkey is eaten skinned, fried or dipped in fatty sauces or cheese, it loses its advantage of having much less fat than beef. For those who want to preserve this benefit, it should be eaten skinless and cooked or grilled. And, having despite vitamins that help control bad cholesterol, it has practically the same amount of cholesterol as beef, with much less iron than this. Therefore, as much as it should not be consumed very often in large amounts.

Secondly, there is a great controversy about the turkey breast, a food highly recommended by nutritionists to patients with a more restricted-fat diet.

Many people do not know, or do not remember, that turkey breast is a sausage, and as such, it takes many artificial colors, flavors and preservatives to make its color more attractive, its odor and taste more appetizing, and its cooking time longer. shelf.

Some of these, like nitrite and nitrate, produce carcinogens in the stomach. In addition, these products carry a large amount of sodium, which increases blood pressure and is a factor for cardiovascular problems. So, it is best to avoid or reduce consumption.



Ingredients :

  • 1kg of ground turkey meat;
  • 2 tablespoons of oil or olive oil to fry.

Preparation mode:

  • Place a skillet on medium heat for at least five minutes before starting, so that it is well heated;
  • Dry the turkey meat with a paper towel. Removing excess moisture from the surface helps the meat to fry;
  • Add oil or olive oil to the skillet;
  • Cut the meat into pieces and place the pieces all at once in the skillet;
  • Be sure to leave spaces between the meat;
  • Let the turkey cook. When all the pieces are in the pan, leave them without stirring or shaking the pan;
  • Letting them cook for a few minutes without stirring helps create a crispy rind;
  • Turn the turkey pieces over. After a few minutes the turkey pieces will start to cook;
  • Leave it for another minute and turn it over to fry on the other side. Remove from heat;
  • When the pieces are cooked, remove from the pan and place on a plate with a paper towel to drain the oil. Ready. The ground turkey is now ready to be used in recipes such as sauce, lasagna, pasta and others.


Ingredients :

  • 1kg of ground turkey meat;
  • 1 this;
  • Three quarters of a cup of breadcrumbs;
  • A quarter cup of chopped parsley;
  • 2 chopped garlic cloves;
  • Half a cup of diced onion;
  • 1 tablespoon and a half of tomato paste;
  • 1 teaspoon of salt;
  • 1 teaspoon of pepper.

Preparation method:

  • Preheat oven to 250 degrees;
  • Mix meat, seasonings, onion, garlic, tomato paste, egg and breadcrumbs in a large bowl for several minutes until well combined;
  • Put some of the mixture in your hands to roll up like meatballs;
  • Put it on a greased baking sheet. Continue forming the balls until you finish with the rest of the meat;
  • To make it easier to create balls of the same size, use an ice cream scoop or measuring spoon to measure;
  • Use a shape with high edges to keep the meatballs from falling out;
  • Place the pan in the oven and bake for 15-20 minutes, or until golden-brown;
  • Remove from oven and serve with sauce.
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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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