Health Benefits of Chicken Gizzard (#21 is Surprising)

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Last Updated on November 10, 2023

Organ meats, such as liver, heart, gizzard, kidney, and brain, are highly nutritious. If you are wondering about incorporating offal into your diet, we’d love to teach you about the health benefits of gizzard.

What are Chicken Gizzards?

Chicken gizzards are a part of the digestive system of a chicken. They are muscular organs located in the stomach and play a role in breaking down food for digestion.

These small, firm-textured organs have a strong flavor and can be cooked in various ways. Like chicken liver and chicken hearts, gizzards are a nutritious organ meat that can be cooked in a variety of ways.

Chicken Gizzard Nutrition

Chicken gizzards are particularly rich in iron, zinc, vitamin B-12, and are a good source of protein, containing around round 44 grams of protein per one cup of gizzard meat.

In addition to these essential nutrients, chicken gizzards also contain significant amounts of phosphorus, selenium, and niacin.

Gizzards also contain a good amount of B vitamins: (vitamin B3), riboflavin (vitamin B2), thiamine (vitamin B1), and pantothenic acid (vitamin B5). These vitamins contribute to energy metabolism and overall cellular health.

Furthermore, chicken gizzards offer various amino acids such as glycine, proline, arginine, glutamic acid, and lysine which support collagen formation, immune system functions, and tissue repair among other functions within the body.

While chicken gizzards are a good source of vitamins, it’s important to point out that they are relatively high in cholesterol compared to lean cuts of meat. So, if you are watching your cholesterol levels, be sure to keep this in mind.

Health Benefits Of Gizzard

Incorporating chicken gizzards into your diet can be beneficial if you’re looking to boost your nutrient intake without adding excessive calories or unhealthy fats.

Take a look at the amazing health benefits of chicken gizzards.

Rich In Protein

Chicken gizzard is a great source of high-quality protein, which is essential for muscle growth and repair.

1.) Low In Fat

Chicken gizzards contains minimal amounts of fat, making it a healthier choice compared to other meat cuts.

2.) High In Iron

Consuming chicken gizzards can help prevent iron deficiency and promote healthy blood circulation.

3.) Good Source Of Vitamin B12

Vitamin B12 found in chicken gizzards supports the production of red blood cells and maintains a healthy nervous system.

4.) Promotes Heart Health

The low-fat content of chicken gizzards contributes to maintaining cardiovascular health.

5.) Supports Weight Management

With its high protein content, consuming chicken gizzards can help you feel full for longer periods, aiding weight loss efforts.

6.) Boosts Metabolism

Protein-rich foods like chicken gizzard can enhance your metabolic rate, supporting overall energy.

7.) Enhances Immune Function

The vitamins and minerals present in chicken gizzards contribute to strengthening the immune system’s response against infections and diseases.

8.) Contributes To Energy Production

The nutrients in chicken gizzard are involved in the production of ATP, which is the body’s main source of energy.

9.) Helps Maintain Healthy Skin And Hair

The proteins present in chicken gizzard play a crucial role in maintaining the integrity of skin tissues and promoting strong, shiny hair.

10.) Aids Digestion

Chicken gizzard contains natural fibers that aid digestive processes by improving bowel movements and preventing constipation.

11.) Provides Essential Amino Acids

Consuming chicken gizzards ensures an adequate intake of all nine essential amino acids required for various bodily functions.

12.) Increases Satiety Levels

Including chicken gizzard into meals helps regulate appetite due to its high protein content.

13.) Improves Bone Strength

Minerals like calcium, phosphorus, and magnesium present in chicken gizzard support healthy bones.

14.) Supports Brain Health

Nutrients such as choline found in chicken gizzards are beneficial for proper cognitive development and brain function throughout life.

15.) Regulates Blood Sugar Levels

Chicken gizzards have a low glycemic index, making them suitable for individuals with diabetes or those aiming to manage their blood sugar levels effectively.

16.) Supports Muscle Development And Repair

Protein-rich chicken gizzards provide essential amino acids required for building and repairing muscles after exercise or physical activity.

17.) Helps Maintain Healthy Vision

Nutrients like vitamin A found in chicken gizzards support good eyesight and help prevent age-related macular degeneration.

18.) Promotes Proper Nerve Function

The vitamins present in chicken gizzards contribute to maintaining optimal nervous system health and function.

19.) May Reduce The Risk Of Certain Cancers

Some studies suggest that consuming poultry products, including chicken gizzard, may lower the risk of developing certain types of cancer.

20.) Supports Liver Health

The presence of B-vitamins in chicken gizards support liver health and functionality

21.) Improves Mood

Chicken Gizzard contains essential amino acids tryptophan which is converted into serotonin, a neurotransmitter that regulates the mood.

22.) Aids In Wound Healing

Protein-rich gizzards provide necessary nutrients that can promote the healing process for wounds or injuries.

23.) Maintains Electrolyte Balance

The minerals present in chicken Gizzard help maintain proper balance of sodium, potassium, and other electrolytes in the cells and body fluids.

24.) Promotes Overall Well-Being

A balanced diet that includes nutritious foods like chicken gizzard can contribute to improved overall health and well-being.

How to Prepare Chicken Gizzard

To prepare chicken gizzards before cooking, follow these steps:

Start by cleaning the gizzards thoroughly. Rinse them under cold water to remove any dirt or debris.
Trim off any excess fat or connective tissue from the gizzards using a sharp knife.
If desired, you can marinate the gizzards for added flavor. Combine your choice of marinade ingredients such as coconut aminos, garlic, ginger, and lemon juice in a bowl. Place the cleaned gizzards in the marinade and let them sit for at least 30 minutes or overnight in the refrigerator.
Prior to cooking, drain any excess marinade from the gizzards and pat them dry with paper towels.

Ways to Cook Chicken Gizzard

You can choose to cook chicken gizzards in a variety of ways: frying, grilling, or boiling.

Frying Gizzards

If you plan on frying the gizzards, heat oil in a deep pan or skillet over medium-high heat until it reaches around 350°F (175°C). Carefully add the prepared gizzard pieces into hot oil and fry until they turn golden brown and crispy (cooking time is around 5-7 minutes).

For Grilling Or Broiling Options

Preheat your grill or broiler to medium-high heat. Brush some oil onto each side of the seasoned gizzard pieces before placing them on a preheated grill rack/broiler tray for approximately 8-10 minutes per side until cooked through.

Boiling Method

Add enough water or chicken stock to cover all of your chicken gizzards along with salt and other seasonings (if desired) in a pot. Bring it to boil then reduce heat; simmer uncovered for about an hour until tender.

How to Know When Chicken Gizzard is Fully Cooked

Once cooked through using your preferred method, ensure the internal temperature reaches at least 165°F/74°C. Allow the gizzards to rest for a few minutes before serving.

Remember, chicken gizzards have a slightly chewy texture, so it’s important to cook them until tender.

Taste of Chicken Gizzard

Chicken gizzards have a unique taste and texture that can be quite enjoyable for those who appreciate organ meats.

Cooked chicken gizzards have a distinct savory flavor that is often described as earthy or gamey. They absorb flavors well when marinated or seasoned, making them versatile for various recipes.

Texture of Chicken Gizzard

The texture of cooked chicken gizzard is similar to dark meat poultry, but firmer in consistency. It has a dense and meaty bite that adds an interesting contrast to other ingredients in dishes.

When cooked properly, chicken gizzards are tender yet slightly chewy, with a rich and bold flavor.

Where To Buy Healthy Chicken Gizzards

Local farmers markets: Visit your local farmers market as they often offer fresh and locally sourced poultry products.
Organic grocery stores: Look for reputable organic grocery stores in your area that prioritize high-quality and sustainable food options.
Butcher shops: Consider visiting a trusted butcher shop where you can find a variety of meats including chicken gizzards, turkey gizzards, and other organ meats.
Health food stores: Check out health-focused stores that stock organic and natural foods as they may carry healthy chicken gizzard options.

Is Chicken Gizzard Healthier Than Chicken Breast?

Chicken gizzard is not necessarily healthier than chicken breast.

Chicken breast is known for being a lean source of protein. It is low in fat and calories while providing high-quality protein that supports muscle growth and repair. Chicken breast also contains essential amino acids that our bodies need to function properly.

On the other hand, chicken gizzard is higher in certain nutrients such as iron and vitamin B12 compared to chicken breast. Iron plays a vital role in oxygen transport throughout the body, while vitamin B12 supports nerve function and red blood cell production.

Where People Eat Chicken Gizzard

Chicken gizzard is a popular dish enjoyed in different parts of the world. Here’s how it is commonly prepared and consumed in different regions:

Asia: In many southeast Asia countries, chicken gizzards are often stir-fried or grilled to enhance their flavor and texture. They are marinated with soy sauce, garlic, ginger, and other spices before being cooked.
Africa: In several African cuisines, chicken gizzards are frequently used in stews and soups. The gizzards are simmered slowly with tomatoes, onions, peppers, and fresh herbs until they become tender and infused with rich flavors.
Latin America: In Latin American cuisine, chicken gizzards can be found in traditional dishes like anticuchos from Peru or mollejas from Argentina.
Europe: Chicken gizzard preparations differ across European countries but one common method involves braising them along with vegetables such as carrots, celery, onions,and wine broth for a succulent result.

Most Nutritious Parts Of Chicken

The most nutritious parts of chicken, including organ meat, are as follows:

Chicken Breast: The chicken breast is a lean cut of meat that is high in protein and low in fat. It is an excellent source of essential amino acids, which are important for muscle growth and repair.
Chicken Thighs: While slightly higher in fat compared to the breast, chicken thighs provide more flavor and tenderness. They contain vitamins B6 and B12, iron, zinc, and selenium.
Chicken Liver: The liver is considered one of the most nutrient-dense organ meats. It contains high levels of vitamin A, vitamin B12, folate, iron, and copper.
Chicken Heart: There are many health benefits of chicken hearts. They are rich in protein along with various vitamins such as vitamin B12 which supports nerve health and energy levels.
Chicken Gizzard: The gizzard provides nutritional benefits when consumed properly cooked. It’s a good source of protein, fiber, Iron, Zinc, Vitamin C .

Possible Disadvantages Of Eating Gizzard

The disadvantages of eating gizzard include:

High cholesterol: Gizzards are high in cholesterol, which can contribute to the development of heart disease and other cardiovascular problems.
High fat content: Gizzards are also high in fat, particularly saturated fats, which can lead to weight gain and increase the risk of obesity-related health issues.
Difficulty digesting: Due to their tough texture, gizzards may be difficult for some individuals to digest properly, leading to discomfort or digestive problems such as bloating or indigestion.
Potential bacterial contamination: If not cooked thoroughly or handled properly during preparation, gizzards can pose a risk of bacterial contamination, including foodborne illnesses like salmonella.
Limited nutritional value: While gizzards do contain certain nutrients like iron and zinc, they lack many essential vitamins and minerals found in other organ meats or lean protein sources.

Final Summary on Chicken Gizzards

Incorporating organ meats into your diet can be a valuable addition to promote optimal nutrition and overall wellness. There are various ways you can cook chicken gizzard to make it tasty and tender.

It is important to note that when consuming organ meats it is recommended to choose organic or grass-fed options whenever possible to minimize exposure to potential toxins or hormones.

Sources

https://ask.usda.gov/s/article/What-is-the-function-of-the-gizzard-in-poultry
https://madbutchermeat.com/products/chicken-gizzards-2lbs
https://www.nutritionix.com/food/chicken-gizzard/100-g
https://delongs.com/marketing-share-the-gizzard-of-awes
https://www.bannerhealth.com/healthcareblog/teach-me/foods-high-in-cholesterol-but-good-for-your-health
https://fdc.nal.usda.gov/fdc-app.html#/food-details/171456/nutrients
https://www.nutritionvalue.org/Chicken%2C_raw%2C_all_classes%2C_gizzard_nutritional_value.html