The star of the table on Thanksgiving Day is, without a doubt, the turkey. In fact, Americans have doubled their turkey consumption over the past 50 years, not just during the holidays, but throughout the entire year. Today, we consume an average of 16 pounds of turkey per person annually, totaling approximately 5.3 billion pounds nationwide. Much of this increase is due to the health benefits associated with this bird.
Turkey is an excellent source of high-quality protein, which helps our bodies build and repair bones, muscles, cartilage, skin, blood, and other tissues. Roasted turkey is naturally low in fat, with white meat containing even less fat than dark meat. However, depending on how you brine, baste, or cook your turkey, you may unintentionally add extra fat or sodium.
Turkey also provides valuable vitamins and minerals, including magnesium, niacin, iron, choline, phosphorus, potassium, B12, and zinc. It is an especially rich source of selenium, a trace element that supports the production of antioxidant enzymes. Some research suggests that diets high in selenium may reduce the risk of certain cancers, such as bladder, breast, and lung cancer.
Turkey and other types of poultry also fit well into the MIND diet, a combination of the Mediterranean and DASH diets designed to support brain health. Regular consumption of poultry may help slow cognitive decline related to Alzheimer’s disease and other forms of dementia. Experts recommend including poultry in meals about twice a week, especially for older adults.
If you find yourself ready for a nap after your Thanksgiving feast, turkey might be playing a small role. It contains tryptophan, an amino acid associated with improved sleep. However, the drowsiness most people feel is more likely due to the sheer volume of food consumed during the holiday meal.
If you’re responsible for cooking the turkey, proper thawing and cooking are essential for both safety and flavor. A frozen 20-pound turkey typically needs 5-7 days to thaw in the refrigerator. If using the cold-water method, allow about 30 minutes per pound. When it’s time to cook, 325°F is the lowest oven temperature considered safe. Always use a food thermometer to check the innermost part of the thigh and wing, as well as the thickest part of the breast, to ensure the turkey’s internal temperature reaches at least 165°F. If you are cooking two turkeys in one oven, determine the cooking time using the weight of the smaller bird, not the combined weight. Use a food thermometer to check the internal temperature of the smaller bird first, and then check the second bird, adjusting the cooking time as needed until it reaches 165°F.
Information comes from Kansas State University Publications.
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