Turkey
What is Turkey?
Turkey is an easily accessible, easy to prepare protein source that has become a dietary staple, especially on Thanksgiving. Turkey’s nutrients are beneficial for energy production, formation of red blood cells and DNA, metabolism, and bone health[1].
Turkey is a great source of protein with many other nutrients, and is an easy lean substitute for other meats.
Turkey’s preparation can impact the nutritional value. Try to avoid heavily processed turkey products like cold cuts or turkey deli meat. If you do choose these options, opt for nitrate/nitrite free and organic.
There are several health benefits associated with turkey consumption, like brain health and combating vitamin deficiencies and iron-deficiency anemia.
Chicken and turkey are nearly identical nutritionally[9]. Because of this, they can be easily substituted for each other to offer more variety.
Nutrient Breakdown
Turkey is a great source of:
B vitamins
It is important to note that the fat and calorie content will vary depending on which part of the turkey is being served, especially if the skin is also being consumed. How the turkey is prepared will also impact the nutritional value[1].
Foods Containing Turkey
Turkey Breast
Turkey Legs
Turkey Bacon
Casseroles
Meatballs/burgers
Kebabs
Cold cuts
Turkey Alternatives
If your child doesn’t like turkey yet or they are sensitive to them, here are some alternatives that are similar in nutritional value!
Food Reactions
The body can respond to foods in many different ways including food allergies, food sensitivities, or food intolerances. If you suspect a food reaction, you can either choose to avoid the food or seek food reaction testing. Click here more information on the difference in types of food reactions and testing options.
DISCLAIMER: Always consult with your pediatrician and/or your Registered Dietitian to help you test for a food reaction or to aid you in making individualized dietary changes.
Turkey & Autism in the Research
Autism and Vitamin Absorption
Children with autism have a high risk of being vitamin and mineral deficient, especially in B vitamins (mainly vitamins B6, folate, and B12). [2].
Because turkey is very high in B vitamins, it may help combat the deficiencies found in people with autism.
Autism and Heart Health
Niacin, or Vitamin B3, is very important in controlling cholesterol levels. This is especially important because those with autism are at a higher risk for heart diseases. Niacin, in the right doses, help reduce total cholesterol levels and increase HDL, the “good” cholesterol[3]. Turkey is a great source of niacin and easy to integrate into your diet.
Brain Health and Autism
Several studies were conducted to see how diet impacts brain health and cognitive function.
One study looking at this relationship discovered that women who get their protein from beans, legumes, fish, and lean poultry have less of a cognitive decline than those who got their protein from sausages and deli meats [4]. This is further supported by a Chinese study that showed that people who consume poultry, among other whole foods, have higher cognitive function and lower odds of impairment [5].
Iron-Deficiency Anemia and Autism
Iron-deficiency anemia is more common in children with autism. Without the correct amounts of iron in the body, cognitive, sensory motor, and social-emotional development and function are directly impacted. This is possibly due to restricted foods being consumed during mealtime [6].
While the obvious answer to treating iron-deficiency anemia would be to increase iron intake, there are other factors that need to be considered. Vitamin C, or ascorbic acid, helps iron to be absorbed. By eating foods with a lot of iron, like poultry, ascorbic acid can subtly assist in increasing iron absorption [7].
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[1] O'Brien S. Turkey: Nutrition, calories, benefits, and more. Healthline. https://www.healthline.com/nutrition/turkey. Published July 15, 2019. Accessed September 21, 2022.
[2] Belardo A, Gevi F, Zolla L. The concomitant lower concentrations of vitamins B6, B9 and B12 may cause methylation deficiency in autistic children. The Journal of Nutritional Biochemistry. https://www.sciencedirect.com/science/article/pii/S0955286318304625?via%3Dihub. Published April 24, 2019. Accessed September 21, 2022.
[3] Meyer-Ficca M, Kirkland JB. Niacin. Adv Nutr. 2016;7(3):556-558. Published 2016 May 16. doi:10.3945/an.115.011239
[4] Yeh TS, Yuan C, Ascherio A, Rosner BA, Blacker D, Willett WC. Long-term dietary protein intake and subjective cognitive decline in US men and women. Am J Clin Nutr. 2022;115(1):199-210. doi:10.1093/ajcn/nqab236
[5] Huang Q, Jia X, Zhang J, et al. Diet-Cognition Associations Differ in Mild Cognitive Impairment Subtypes. Nutrients. 2021;13(4):1341. Published 2021 Apr 17. doi:10.3390/nu13041341
[6] Bener A, Khattab AO, Bhugra D, Hoffmann GF. Iron and vitamin D levels among autism spectrum disorders children. Ann Afr Med. 2017;16(4):186-191. doi:10.4103/aam.aam_17_17
[7] Lynch SR, Cook JD. Interaction of vitamin C and iron. Ann N Y Acad Sci. 1980;355:32-44. doi:10.1111/j.1749-6632.1980.tb21325.x
[9] Hill A. Turkey vs chicken: Which has more protein? Healthline. https://www.healthline.com/nutrition/turkey-vs-chicken. Published October 30, 2018. Accessed September 21, 2022. Description text goes here
Authors
Miriam Stein, Nutrition Student
Edited and Reviewed by Brittyn Coleman, MS, RDN/LD, CLT
