Turkey, so nutritious, it should be enjoyed more than on holidays

KIHEI, Hawaii, Nov. 29 (UPI) -- Turkey is not only a high-protein food, it contains all B vitamins, zinc, copper, phosphorus, magnesium, potassium and iron, U.S. food experts say.

Most cuts of turkey provide valuable amounts of protein, but skinned turkey breast provides the most protein per serving -- 34 grams in 4 ounces -- more than two-thirds of the daily recommended amount of protein; 4 ounces of turkey leg provides 31 grams of protein, and 4 ounces of turkey thigh provides 21 grams of protein, reports the website of World's Healthiest Foods.

However, in addition to protein, turkey is also rich in other nutrients. It contains all B vitamins including B1, B2, B3, B5, B6, B12, folate, biotin and choline. It provides more than a third of the daily recommended amount of vitamin B3 -- Niacin -- and vitamin B6.

Turkey also provides 50 percent of the mineral selenium and provides 5 percent to 15 percent of the daily recommended amounts of zinc, copper, phosphorus, magnesium, potassium and iron.

All cuts of turkey contain omega-3 fats, but the amount depends on the diet of the bird.

Several preliminary studies show the protein richness of turkey to be of potential benefit in regulating blood sugar levels as well as insulin metabolism. Adequate protein intake in a balanced way throughout the day can be very helpful in managing blood sugar, the website says. Studies also show turkey is not associated with increased cancer risk in the same way as red and processed meats.