Healthy Life: Got turkey?

Turkeys are shown in this 2015 photo at a Cub Foods store in Bloomington, Minnesota.
Turkeys are shown in this 2015 photo at a Cub Foods store in Bloomington, Minnesota.

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FILE - In this Dec. 11, 2011, file photo, Cincinnati Bengals linebacker Rey Maualuga takes a break during an NFL football game against the Houston Texans, in Cincinnati. Maualuga was charged with assault on Friday, Feb. 10, 2012, after police investigated allegations by an employee at a downtown Cincinnati bar that Maualuga punched him in the face early Sunday morning. (AP Photo/David Kohl, File)

Typically, we think of turkey once maybe twice a year around the winter holidays. So you might be surprised to learn June has been set aside to honor this nutritious bird. Whether you are seeking a more healthful diet for weight management, disease prevention or general well-being, turkey can help you meet your nutritional goals.

Turkey is a delicious, versatile protein. A 3-ounce serving of boneless, skinless turkey breast contains 26 grams of protein and 1 gram of unsaturated fat. By comparison, that's 8 percent more protein than the same size serving of boneless skinless chicken breast or top loin beefsteak. In addition to being a great protein, turkey also provides excellent iron content per serving to help in the fight against anemia.

You may be familiar with the term "functional foods." If not, a functional food is one that contains nutrients (vitamins, minerals and other substances) that provide protective effects against risks for a variety of potential diseases; including heart disease, some forms of cancer and reducing risk of type-2 diabetes. Substituting lean turkey for higher fat proteins in your favorite dishes, or combining it with vegetables and grains for a complete meal provides some of these health benefits.

Turkey also has the ability to pair well with complex carbohydrates (fruits, vegetables and grains) to improve your mood, mental state and energy. Combined lean protein and carbohydrates stimulate production of amino acids in the brain. These amino acids dictate how our body responds to stress, hunger and other daily stimuli. For example, carbohydrates trigger the production of seratonin, known to elevate moods and promote calmness. Turkey is well known for the L-tryptophan effect. The body uses L-tryptophan to produce niacin and serotonin. As a mood regulator, it can reduce anxiety, irritability, depression, and even improve both sleep and alertness. Imagine enjoying a turkey sandwich before that big meeting or test - calming your jitters while clearing your mind for alertness.

Other nutrients in turkey include selenium, vitamins B6 and B12, niacin and zinc. Selenium provides thyroid support and may assist in decreasing the risk of colorectal, prostate, lung, bladder, skin, esophageal and gastric cancers. Your B-vitamins are linked to mental states and energy production. Zinc supports your immune system and metabolism. As you can see, adding turkey to your menu provides an inexpensive route to improving your wellness!

Dianna Richardson of the Health, Wellness and Nutrition Center in Jefferson City has served communities as a wellness practitioner for more than 20 years. She has her doctorate degree in naturopathy, a master's degree in health and wellness, a bachelor's degree in public health education and is a certified wellness specialist. Core to her practice has been the use of nutrition to enhance health and improve vitality.