Poultry
Score
Poultry is a lean, protein-rich animal source providing essential amino acids, B vitamins, and minerals with minimal carbohydrates, making it a cornerstone food for muscle maintenance and metabolic health.
Why Poultry scores 65
Nutrition
per_100g
Health benefits
Muscle mass preservation and protein synthesis
strong evidenceComplete protein profile with all essential amino acids, particularly leucine, activates mTOR pathway and supports sarcopenia prevention during aging
Metabolic and energy production support
strong evidenceHigh niacin content (5.3mg per 100g) facilitates NAD+ synthesis, essential for mitochondrial energy production and cellular repair pathways
Thyroid and antioxidant function
strong evidenceSelenium content (15.7mcg) is critical for selenoprotein synthesis, particularly glutathione peroxidase and thioredoxin reductase, reducing oxidative stress
Cardiovascular health and healthy aging
moderate evidenceMonounsaturated fat profile (9.3g) and lower saturated fat relative to red meat support endothelial function and healthy lipid profiles
Cognitive function and neurotransmitter synthesis
moderate evidenceTryptophan and B6 content support serotonin and GABA production; choline supports acetylcholine synthesis for memory and attention
Pairs well with
- ·Pair with cruciferous vegetables (broccoli, Brussels sprouts) because their sulfur compounds upregulate Phase 2 detoxification enzymes, enhancing antioxidant capacity
- ·Pair with leafy greens (spinach, kale) because their iron content (non-heme) is enhanced by poultry's heme iron and B vitamins, improving bioavailability
- ·Pair with citrus (lemon, orange) because vitamin C increases selenium absorption and supports collagen synthesis for joint health
- ·Pair with mushrooms (shiitake, oyster) because their beta-glucans work synergistically with poultry's amino acids to support immune resilience
- ·Pair with turmeric and black pepper because curcumin's anti-inflammatory effects complement poultry's protein for post-exercise recovery
Practical tips
- ·Best timing: post-workout
- ·Choose skin-on poultry and consume the skin for added monounsaturated fat and fat-soluble vitamin absorption, contrary to outdated low-fat dietary guidance
- ·Purchase pasture-raised or organically-raised poultry when possible—it contains higher omega-3 fatty acids and lower antibiotic residues than conventional
- ·Cook poultry to 165°F (74°C) internal temperature to ensure pathogen elimination while minimizing formation of advanced glycation end products (AGEs) from overcooking
- ·Incorporate bone broth made from poultry bones to extract collagen, glycine, and minerals for joint and gut health; simmer for 12-24 hours
- ·Prepare poultry with acid-based marinades (vinegar, lemon juice, yogurt) for 30+ minutes before cooking to reduce heterocyclic amine (HCA) formation by up to 90%
