Healthy Food Facts: Five Health Benefits of Eating Turkey

 

Many people eat turkey in November and December, but turkey is chock full of health benefits that are good for you all year long. With so many different ways to prepare turkey, you will never get bored with this healthy white meat.

 

Less Saturated Fat

Just about any recipe that calls for ground beef can be replaced with ground turkey. With less saturated fat than beef, turkey has only 12 percent of your recommended allowance of saturated fat per 4 ounce serving. Beef, on the other hand, has as much as 51 percent saturated fat per serving for the fattiest kind. While everyone needs some saturated fat for hormone production, biological function, padding on organs and energy, too much of it can increase your risk of heart disease and stroke according to the American Heart Association.

 

 

Full of Protein

With 32 grams per 4 ounce serving, turkey is loaded with protein. Turkey has essential amino acids, which are necessary for many of your body’s and metabolic processes. Plus, protein helps to keep you full longer. One serving of turkey is over half of your recommended daily protein intake.

 

 

Many Minerals

Iron, zinc, potassium and phosphorous are just some of the minerals in turkey. Iron is important as a cell growth regulator. Your body needs zinc to support a healthy immune system and stimulate the activity of many bodily enzymes. Potassium ensures proper function of your cells, tissues and organs. Phosphorous helps with cell division in every body tissue. You get between 5 and 15 percent of your daily value of these minerals in one serving of turkey. Turkey aids in energy production because of its vitamin B6 and niacin as well.

 

 

Cancer Risk-Reducing Qualities

Another important mineral in turkey is selenium, which is known for its antioxidant properties, boosting immunity and helping with thyroid hormone metabolism. Selenium eliminates cancer-friendly free radicals in your body. Turkey has 52 percent of your daily value of selenium.

 

 

Fewer Pesticides and Herbicides

Turkeys that have been raised organically have more health benefits than turkeys who were raised with antibiotics and fed food with pesticides and herbicides. Brands such as Harvestland natural foods ensure their turkeys are fed an all-vegetarian and organic diet, which means you get to eat the healthiest turkey. The turkeys are raised humanely and cage-free as well.

 

 

Whether you want ground turkey, whole turkey, chubs, breast, burgers or in Italian sausage form, know that you are getting many health benefits from your turkey.

 

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6 Superfoods That Really Live Up to Their Name

You’ve undoubtedly heard about superfoods before. They’re the foods that are so packed with vitamins, minerals and fiber that they’re practically screaming “eat me!” Alas, because “superfoods” is such a cool-sounding term, it seems every product has tried to lay claim to that term. The other day I saw a box of yogurt-covered peanuts declaring itself the world’s “sweetest superfood.” Um, yeah… I doubt it.

 

But real superfoods really can give your diet a huge boost. Here are six superfoods that actually live up to their name and the sort of health benefits you can expect to reap from them. They’re all relatively common and simple to add or substitute into your favorite recipes. Add a little superfood to your diet today!

 

Kale

Kale has an abundance of phytochemicals locked into its dark green leaves, which have been found to help prevent cancer as well as diabetes, cardiovascular disease and hypertension. Plus, the veggie is packed with carotene, lutein and zeaxanthin, which all guard against macular degeneration. Nutritionists recommend at least one serving of leafy greens per day. Kale makes a tasty, crispy chip when roasted at a low heat with olive oil and a pinch of salt. Or sauté it to add to soups and pasta.

 

Dark Chocolate

You’ll probably rip your kitchen cabinet knobs off in your rush to dig in when you learn that those chocolate chips you hid behind the rice crackers aren’t off limits after all. Yes, dark chocolate is full of the same anti-oxidants that make red wine healthy, which make it okay to indulge in to a point. Just limit serving sizes to an ounce, and don’t make this an excuse to gorge on chocolate of all kinds – milk chocolate doesn’t boast the same benefits.

 

Avocados

This fruit tastes rich and indulgent, and it provides the healthy kind of fat that promotes weight loss and attacks belly fat. You can use it in place of oil in lots of recipes, or mash it into dark chocolate pudding for an absolutely decadent (and guilt-free) treat. Try whipping it up into a smoothie or sprinkling a few cubes over a taco in place of the sour cream.

 

Blueberries

You’ve probably heard a lot about acai berries, another superfood, but the humble blueberry is a lot cheaper, more versatile and easy to find. Plus they’re very much in season right now, pushing the price down even further! Each one-cup serving has 4 grams of fiber that will keep you filled up until your next meal. Its whopping punch of antioxidants can help prevent cancer as well as skin damage. Throw some over a bowl of oatmeal in the morning or munch on them plain as an afternoon snack. Yum!

 

Salmon

Salmon has the widely acclaimed omega-3 fatty acid that’s so good for your body. It’s the natural source of those bizarre fish pills your more health-conscious friends might obsess over. It’s also a great lean source of protein, something that many adult women don’t eat enough of. Try canned salmon (you can find it alongside canned tuna in most stores) for a more affordable way to get your fix.

 

Quinoa

Don’t worry if you can’t pronounce it (but if you’re curious, phonetically it’s pronounced KEEN-wah). This seed, which is often mistaken for a grain, is a terrific source of protein and very popular in vegetarian diets. It contains all nine essential amino acids, and it’s also naturally gluten-free for those who suffer from celiac disease. Try it as a replacement for rice or as the base for a warm salad. Just make sure you wash it off in warm water before you cook it, as unwashed quinoa tastes very similar to a bar of soap.

 

Adrienne Erin is a health conscious blogger who enjoys writing about food, running, and healthy living. You can find more of her work on Twitter under the name @adrienneerin.

Categories: chocolate, diet and nutrition, health conscious, nbsp, nutrients, prevent cancer, serving, superfood, superfoods