The common domestic turkey is the Broad Breasted White, favoured for large-scale meat production due to its size and rapid growth, though it struggles with natural breeding, relying on artificial insemination. Other popular and heritage breeds include the Broad Breasted Bronze, Bourbon Red, Narragansett, and Black, offering diverse traits like hardiness, ornamental beauty, and natural reproduction for small farms, but these are less common commercially than their broad-breasted counterparts. 

History and Origin

Eating turkey dates back to ancient North American civilizations like the Mayans and Aztecs who domesticated it for food and ritual; Spanish explorers brought turkeys to Europe in the 16th century, where they became popular festive meals, eventually arriving in North America with colonists and solidifying as a holiday centrepiece, especially Thanksgiving, due to their size and practicality for large feasts, with Victorian era traditions cementing their iconic status.

Nutrient Database – USDA (United States Department of Agriculture)

Reference Values for Nutrition – FDA U.S. Food and Drug Administration

High-quality protein - Turkey's high-quality protein supports muscle growth, repair, and weight management by increasing fullness (satiety), making it excellent for body composition, alongside B vitamins, selenium, and zinc that boost energy, immunity, and brain function, all while being a lean, low-fat choice (especially skinless breast). It provides essential amino acids for bodily functions, helps maintain stable energy, and offers minerals vital for bones, nerves, and oxygen transport. 

Packed with B vitamins - Turkey is packed with B vitamins, especially B3 (niacin), B6, and B12, which are crucial for converting food into energy, supporting brain and nerve function, forming red blood cells, and DNA synthesis, making it a powerhouse for boosting metabolism, energy levels, and overall cellular health.

Essential minerals - Turkey is rich in essential minerals like selenium, zinc, phosphorus, and iron, supporting immunity, thyroid function, bone health, energy, and oxygen transport, along with potassium for heart health and magnesium for strong muscles, with dark meat offering more iron. These minerals, combined with its high-quality protein and B vitamins, make turkey a nutrient-dense food that boosts overall bodily functions from cell repair to energy production.

Great source of choline - Turkey is a great source of choline, an essential nutrient crucial for brain health (memory, focus, mood), liver function (fat metabolism), nerve signals (muscle control), cellular structure, and foetal development, with poultry providing around 72-94 mg per 3-ounce serving, supporting overall neurological and metabolic functions.

Contains  tryptophan - Turkey contains tryptophan, an essential amino acid that supports serotonin (mood) and melatonin (sleep) production, but it doesn't make you sleepy on its own; the large meals with carbs are the real cause of grogginess, as carbs help tryptophan cross the blood-brain barrier to create these mood-boosting/calming chemicals, while turkey itself offers protein, B vitamins, and minerals.

Energy and metabolism - Turkey is a highly nutritious, lean protein source that significantly boosts energy and supports metabolism through its high content of B vitamins, selenium, and iron. It provides a steady, sustained energy source rather than rapid spikes, making it an ideal choice for long-term health and weight management.

Boosts immune system - Turkey boosts the immune system by providing essential nutrients like protein (for antibodies), selenium, zinc, and B vitamins (especially B6), which support immune cell function, protect against damage, and help fight off infections, making it a nutrient-dense food to bolster overall defences.

Bone and muscle health - Turkey is highly beneficial for bone and muscle health due to its high-quality, lean protein content and rich supply of essential minerals. A 3-ounce serving of turkey provides approximately 25-27 grams of protein, supplying all nine essential amino acids necessary for muscle repair, growth, and the maintenance of bone density.

Benefits heart health - Turkey benefits heart health by being a lean protein, low in saturated fat (especially skinless white meat), and rich in heart-healthy nutrients like potassium, B vitamins, selenium, and phosphorus, helping manage cholesterol and support artery function, though preparation (roasting vs. frying, avoiding excess sodium) is key. Choosing skinless turkey breast reduces fat, while avoiding processed versions (sausage, bacon) helps limit sodium. 

Blood sugar control - Turkey supports blood sugar control by being a high-protein, low-carb food that slows glucose absorption, preventing sharp spikes, with nutrients like selenium potentially benefiting diabetes risk. Its zero glycaemic index and richness in B vitamins and minerals make it ideal for diabetic diets, especially lean cuts prepared without sugary sauces, paired with fiber-rich sides like vegetables and whole grains.

Turkey – From Wikipedia, the free encyclopedia

Share