Thanksgiving is a reminder of American goodness; a family feast to epitomize importance of loved ones, football on televisions that represent a sport conceived entirely in America and the Black Friday sale to support our consumer-driven economy.
But Thanksgiving also lurks the danger of overindulgence, and the dangerous, sugar and fat-saturated foods that cover the table.
However, I am a total proponent of the classic Thanksgiving feast, because it’s only once a year. So, in order to quell your concerns over the potential growth of your girth, let me fill you in on the nutritional value of the traditional Turkey-day meal.
Turkey
The turkey is the definition of Thanksgiving itself. With less than 12 percent of the recommended daily allowance, turkey is naturally low in saturated fat, and though saturated fats are essential for biological functions, hormone production and providing padding for our essential organs, we should be mindful of overindulging.
There are about 32 grams of protein in a four ounce serving of turkey, and you could fulfill 65 percent of your recommended protein intake in just one serving.
Another interesting fact is that turkey contains selenium, which is involved in the proper functioning of the thyroid and immune system. Selenium also eliminates cancer-friendly free radicals in the body, meaning that turkey is a cancer-fighting food.
Turkey is also a nutrient rich food, packed with essential vitamins and nutrients. A serving has 36 percent of your daily requirements of vitamin B3, essential for the processing of fats in the body, and 27 percent of your recommended intake for B6, which helps maintain steady blood sugar levels.
Potato
The United Nations Food and Agricultural Organization (FAO) estimates that the world production of potatoes in 2008 was nearly 314 million tons.
The average consumption per global citizen was about 73 pounds of potatoes a year. These high numbers are because potatoes are commonly eaten around the world due to its ability to grow in any different climate and its nutritional value.
The potato is best known for its carbohydrate content, having been slandered during the height of the protein craze, though the starch content in potatoes is very similar to fiber. It offers protection against colon cancer, lowers cholesterol levels and keeps you feeling fuller for longer.
The potato is also nutrient-rich, as one medium-sized potato provides 45 percent of your daily vitamin C requirements, 18 percent of your daily potassium requirements, 10 percent of your daily vitamin B6 requirements. The skin of the potato does hold a bulk of folate, magnesium, and potassium, so is actually good to have your potato with the skin on.
Pumpkin
As one of America’s most popular crop, over 1.5 billion pounds of pumpkins are produced each year with nearly nine percent of this crop being grown in Illinois.
Pumpkins are also exclusively of North American origins, with seeds found in Mexico dating back to 7000 years ago.
I acknowledge that a pumpkin pie is not exactly a true representation of the pumpkin, but pumpkins are also frequently utilized in a soup and baked dishes. Apart from the flesh of the pumpkin, even the seeds of the pumpkin are associated with a number of health benefits.
Pumpkins are rich in carotene, which is a powerful antioxidant as well as anti-inflammatory agent. It helps prevent the build-up of cholesterol on the arterial walls, which helps prevent strokes.
Pumpkins are also known to reduce the risk of macular degeneration, a serious eye condition that usually results in blindness. The high level of zinc in a serving of pumpkins also promotes a healthy immune system and improves our bone density.
So go ahead, and enjoy that heaping plate of food. The reason our ancestors consumed this type of food was because it provided an easily accessible source of nutrients, and were widely available for hunting in the forest and were resilient enough to grow in the frigid climate. Though these staples are humble in origins, they define the classic Thanksgiving, and I hope you’re all looking forward to it as I am.
