Eggs and Poultry: How Food Affects Health

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Eggs, chicken, and turkey are rich in high-quality, lean protein and a variety of nutrients. Just remember to remove the skin and reduce the number of egg yolks to keep your heart and waistline in good shape!

Skinless poultry offers lean protein, which can help you maintain a healthy weight and increase your lean muscle mass. Egg whites are also a terrific source of high-quality protein. Eating egg whites and skinless poultry can also help keep your blood sugars in check, which lowers your risk of type 2 diabetes and helps to stabilize your mood. Skinless poultry is a good source of B vitamins too. Vitamin B6, in particular, protects against age-related memory decline and maintains healthy hair. This vitamin also helps create dopamine, a mood neurotransmitter that may reduce PMS symptoms. Selenium in eggs, chicken, and turkey is an antioxidant that maintains healthy skin and joints.


Chicken Breast | Chicken Broth | Eggs | Lean Ground Turkey | Turkey Bacon | Turkey Breast | Turkey Burgers, Lean

 

Chicken Breast
Skinless chicken breast is an excellent source of lean protein, making it a stellar choice for weight loss and weight management, as well as prevention and treatment of cardiovascular disease and type 2 diabetes. Chicken breast also contains selenium, an antioxidant that maintains healthy skin and joints; niacin, a B vitamin that may help prevent cataracts; and zinc, a mineral involved in preventing and treating macular degeneration and maintaining healthy hair. Chicken skin is full of saturated fat, so be sure to choose skinless cutlets or remove the skin when eating.

 

Chicken Broth
Chicken broth is primarily used as a base for soups, stews, and sauces. Commercial broths can be very high in sodium, which can raise blood pressure, so look for low-sodium varieties, which are readily available.

 

Eggs
Eggs are an excellent source of protein, as well as multiple B vitamins and selenium. These nutrients are involved in reducing risk of cardiovascular disease, cataracts, mood disorders, migraine headaches, and PMS symptoms. Eggs also provide biotin, another B vitamin essential for hairgrowth. The egg yolk is one of the few food sources of vitamin D; however, it is the part that contains all the egg’s fat, dietary cholesterol, and the bulk of its calories. To take advantage of the protein in the whites and the nutrients in the yolks while minimizing their fat and cholesterol, whip 1 whole egg with 2 to 3 egg whites for omelets or scrambled eggs; substitute 2 egg whites (or ¼ cup egg substitute) for 1 whole egg in baked goods.

 

Lean Ground Turkey
Lean ground turkey is an excellent source of lean protein, making it a stellar choice for weight loss and weight management, as well as prevention and treatment of cardiovascular disease and type 2 diabetes. When shopping for ground turkey, be sure to select packages that are at least 90 percent lean. Ground turkey also contains iron and zinc, minerals that prevent macular degeneration and keep hair healthy; selenium, an antioxidant involved in preventing and managing arthritis and maintaining healthy skin; and niacin, a B vitamin that may help prevent cataracts.

 

Turkey Bacon
Turkey bacon is a healthier, lower-calorie and lower-fat alternative to regular pork bacon. That’s because regular pork bacon is high in saturated fat and can increase your risk of heart disease and diabetes, and, when eaten in excess, can contribute to weight gain. Lean turkey bacon is a terrific substitute since it’s lower in fat and calories and a good source of protein. However, turkey bacon is typically very high in sodium, which can raise blood pressure, so enjoy it in moderation.

 

Turkey Breast
Turkey breast is an excellent source of lean protein, making it a stellar choice for weight loss and weight management, as well as prevention and treatment of cardiovascular disease and type 2 diabetes. Turkey breast also contains iron and zinc, minerals that prevent macular degeneration and keep hair healthy; selenium, an antioxidant involved in preventing and managing arthritis and maintaining healthy skin; and niacin, a B vitamin that may help prevent cataracts. If you suffer from migraine headaches avoid cured or smoked turkey breast if you find that it’s a personal trigger. Be aware that packaged and deli turkey breast is typically very high in sodium, which can raise blood pressure, so look for low-sodium versions, which are often available.

 

Turkey Burgers, Lean
Turkey burgers made with lean ground turkey (at least 90 percent lean) are packed with protein and contain fewer calories and saturated fat than typical beef burgers, making them a good choice if you’re trying to lose weight, have high cholesterol or blood pressure, or you’re at risk for or have type 2 diabetes.