Introduction

Turkey is a lean poultry meat valued for its high-quality protein, low saturated fat (especially in breast meat), and rich B-vitamin profile. It supports muscle maintenance, metabolic efficiency, cardiovascular health, and balanced mood when included as part of a varied diet.

What Is Turkey?

Turkey (Meleagris gallopavo) is a domesticated bird native to North America and widely consumed around the world.

• Edible part: Skeletal muscle (meat)
• Taste: Mild, savory
• Energetics: Light to moderately warming

Nutritional Profile

• Complete protein – muscle and tissue repair
• Vitamin B6 – metabolism and nervous system support
• Niacin (B3) – energy production
• Selenium – antioxidant enzyme support
• Zinc – immunity and hormone balance
• Tryptophan – mood and sleep regulation

Health Benefits of Turkey

• Support lean muscle maintenance
• Promote satiety and weight control
• Support heart-friendly nutrition
• Enhance energy metabolism
• Support immune defenses
• Contribute to mood balance

Muscle Strength & Protein Quality

Turkey provides a complete amino acid profile with relatively low fat.

• Supports muscle repair and growth
• Ideal for athletes and older adults
• Helps prevent age-related muscle loss
• Supports enzyme and hormone synthesis

Mood, Sleep & Nervous System

• Tryptophan supports serotonin production
• B vitamins support nerve signaling
• Helps reduce fatigue and irritability
• Supports restful sleep when part of balanced meals

Metabolism, Weight & Heart Health

Turkey fits well into cardiometabolic diets.

• Low saturated fat in lean cuts
• Supports insulin sensitivity
• Promotes fullness without excess calories
• Avoid processed turkey products

How to Use Turkey

• Roasted: Whole or breast cuts
• Grilled: Cutlets or patties
• Ground turkey: Lean alternative in recipes
• Soups: Light, protein-rich broths

Dosage & Safety

• Serving size: 90–120 g cooked
• Choose skinless, lean cuts
• Cook thoroughly to safe temperatures
• Limit processed or cured turkey products

Ayurvedic Perspective

Turkey is considered lighter than red meats.

• Moderately pacifies Vata
• Less aggravating to Kapha than red meat
• Best prepared warm with digestive spices

Final Thoughts

Turkey is a versatile, lean animal protein that supports muscle health, metabolic balance, and cardiovascular wellness. When prepared simply and consumed in appropriate portions, it is an excellent option for strength, satiety, and long-term health.