When it comes to superfoods, you probably think of kale, quinoa, or chia seeds. But have you ever considered chicken gizzards? This often-overlooked part of the chicken is packed with nutrients that can have surprising health benefits—so much so that you might find you don’t need certain supplements if you include them in your diet regularly.
If you’ve never tried chicken gizzards or don’t know much about them, you’re in for a treat. In this article, we’ll explore why chicken gizzards are a nutritional powerhouse and how they can benefit your health. You might be surprised to learn just how much good they can do for your body!
What Are Chicken Gizzards?
Before we dive into their health benefits, let’s first clarify what chicken gizzards are. A gizzard is a muscular part of a bird’s digestive system that helps grind up food, especially in species like chickens, turkeys, and ducks. Unlike most muscle meats, gizzards are lower in fat and packed with essential vitamins and minerals.
Chicken gizzards are typically prepared by simmering, frying, or baking and are popular in many cuisines around the world. They are commonly eaten as snacks, appetizers, or part of larger meals, especially in Southern and soul food traditions.
Why Chicken Gizzards Should Be a Staple in Your Diet
While gizzards are often neglected in favor of more popular cuts like chicken breast or thighs, they’re worth your attention for several reasons. Here’s why chicken gizzards might just be the supplement-free superfood you’ve been searching for:
1. Rich in Protein
One of the most important nutrients for maintaining muscle mass, repairing tissues, and supporting immune function is protein. Chicken gizzards are an excellent source of high-quality protein.
In fact, a 100-gram serving of chicken gizzards provides about 30 grams of protein, making them a powerful protein source, especially for those on a budget. Unlike many protein supplements, chicken gizzards come with additional health benefits that you can’t get from a powder.
Why It’s Important:
Protein is essential for a variety of bodily functions. It helps:
- Build and repair tissues (muscles, skin, and organs).
- Maintain strong bones and joints.
- Support immune function by producing antibodies.
- Provide energy, particularly for active individuals or those recovering from illness or injury.
2. Packed with Iron
Iron is a crucial mineral that plays a key role in the formation of red blood cells and the transport of oxygen throughout the body. A deficiency in iron can lead to anemia, fatigue, and decreased immune function.
Chicken gizzards are an excellent source of heme iron, the type of iron found in animal products that is more easily absorbed by the body compared to non-heme iron from plant sources. Just 100 grams of gizzards can provide about 3-4 milligrams of iron, which is a significant contribution to your daily needs.
Why It’s Important:
Iron is essential for:
- Preventing and treating iron-deficiency anemia.
- Supporting energy levels and reducing fatigue.
- Enhancing cognitive function and focus.
- Promoting healthy skin and nails.
By including chicken gizzards in your diet, you can avoid the need for iron supplements, especially if you’re prone to low iron levels.
3. Full of B Vitamins (Especially Niacin and Vitamin B12)
B vitamins are a group of essential nutrients that support many functions in the body, including energy production, metabolism, and the formation of red blood cells. Chicken gizzards are rich in several important B vitamins, including niacin (B3) and vitamin B12.
- Niacin (Vitamin B3): This vitamin helps convert food into energy, improves circulation, and supports skin and digestive health.
- Vitamin B12: Essential for nerve function, red blood cell production, and DNA synthesis, B12 is especially important for those on a vegetarian or vegan diet, as it’s mainly found in animal products.
A 100-gram serving of gizzards can provide a significant portion of your daily B vitamin needs.
Why It’s Important:
B vitamins are essential for:
- Energy production: Helping your body turn carbohydrates, fats, and proteins into usable energy.
- Mental clarity and mood regulation: B vitamins, particularly B12 and niacin, support cognitive function and reduce the risk of depression.
- Heart health: B vitamins can help reduce levels of homocysteine, a compound associated with cardiovascular disease.
4. Low in Fat, But Rich in Collagen
Unlike fatty cuts of meat, chicken gizzards are low in fat but still offer a good source of collagen, a protein that helps keep skin, bones, joints, and connective tissues strong. Collagen has become popular in supplement form, especially for improving skin elasticity and joint health, but you can get a natural dose of collagen from chicken gizzards without the need for expensive collagen powders.
Why It’s Important:
Collagen is crucial for:
- Skin health: It helps maintain skin elasticity and hydration, reducing the appearance of fine lines and wrinkles.
- Joint health: Collagen supports cartilage and reduces joint pain, especially in people with arthritis or other joint conditions.
- Bone health: Collagen provides structure and strength to bones, making it an important part of bone health as you age.
By incorporating chicken gizzards into your diet, you may be able to maintain healthy skin, joints, and bones without having to rely on collagen supplements.
5. Good for Heart Health
Chicken gizzards are also a heart-healthy food choice. While many cuts of meat can be high in saturated fat, gizzards are relatively low in fat and contain little to no carbohydrates. This makes them a good option for maintaining healthy cholesterol levels and supporting cardiovascular health.
Why It’s Important:
- Low-fat foods help reduce the risk of heart disease by lowering bad cholesterol (LDL) levels.
- The combination of niacin, B12, and collagen in chicken gizzards can support heart function and reduce inflammation in the body, which is beneficial for overall cardiovascular health.
How to Prepare Chicken Gizzards
If you’re new to cooking with chicken gizzards, don’t worry—preparing them is easier than you might think! Here’s a simple recipe to get you started:
Simple Fried Chicken Gizzards Recipe
Ingredients:
- 1 lb chicken gizzards, cleaned and trimmed
- 1 cup buttermilk
- 1 cup flour (seasoned with salt, pepper, and your favorite spices)
- Vegetable oil for frying
Instructions:
- Soak the Gizzards: Place the gizzards in a bowl and cover them with buttermilk. Let them soak for at least 1 hour to tenderize and add flavor.
- Prepare the Coating: In a shallow dish, combine the flour, salt, pepper, and any seasonings you like (paprika, garlic powder, or cayenne pepper work well).
- Coat the Gizzards: Remove the gizzards from the buttermilk and dredge them in the seasoned flour until evenly coated.
- Fry the Gizzards: Heat oil in a deep pan or fryer to 350°F (175°C). Fry the gizzards in batches for about 4–6 minutes, or until golden brown and crispy.
- Drain and Serve: Remove the gizzards from the oil and drain on paper towels. Serve hot with your favorite dipping sauce.
Conclusion: Chicken Gizzards—A Hidden Superfood
Chicken gizzards are more than just an affordable protein—they’re packed with nutrients that can improve your health and reduce your reliance on supplements. From supporting heart health to boosting energy and promoting skin elasticity, gizzards offer a wide range of benefits. So, next time you’re looking for a healthy, protein-rich meal, don’t overlook chicken gizzards. They might just be the superfood you’ve been missing!
