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Chicken gizzards are often thought of as tough or chewy, but when properly prepared, they can be tender, flavorful, and incredibly nutritious. They’re typically available in grocery stores and are either sold whole or chopped into smaller pieces for cooking. In some cultures, gizzards are deep-fried, while others prefer to braise or simmer them to bring out their best qualities.
### Nutritional Value of Chicken Gizzards
One of the primary reasons chicken gizzards are gaining recognition is their remarkable nutritional profile. They are an excellent source of lean protein, vitamins, and minerals, which are essential for maintaining a healthy and balanced diet.
#### 1. **Rich in Protein**
Chicken gizzards are high in protein, making them an excellent choice for people looking to increase their protein intake without resorting to more expensive or calorie-dense foods. A 3-ounce serving of cooked chicken gizzards typically contains about 20 grams of protein. Protein is an essential macronutrient that supports muscle growth, tissue repair, immune function, and the production of enzymes and hormones. It’s especially important for individuals who lead active lifestyles, athletes, or those recovering from illness or surgery.
#### 2. **Low in Fat**
While chicken gizzards are protein-rich, they are also low in fat, making them a suitable option for people who are conscious of their fat intake. A 3-ounce serving of chicken gizzards contains only about 3-4 grams of fat. Furthermore, most of the fat in gizzards is unsaturated, which is considered to be heart-healthy. They also contain little to no carbohydrates, making them a good food choice for those following low-carb diets or trying to manage their weight.
#### 3. **Packed with Vitamins and Minerals**
Chicken gizzards provide a variety of essential vitamins and minerals that contribute to overall health. Some of the key nutrients in chicken gizzards include:
– **Vitamin B12**: This vitamin is crucial for red blood cell formation, nerve function, and DNA synthesis. A single serving of chicken gizzards can provide a significant portion of your daily vitamin B12 needs.
– **Iron**: Chicken gizzards are a great source of iron, an essential mineral that helps carry oxygen in the blood and supports proper immune function. Iron from animal sources, like chicken gizzards, is more easily absorbed by the body compared to plant-based sources of iron.
– **Phosphorus**: Phosphorus plays a vital role in bone health, DNA synthesis, and the production of energy. Chicken gizzards provide a solid amount of phosphorus, which is important for maintaining strong bones and teeth.
– **Zinc**: Zinc is an essential mineral that supports immune function, wound healing, and cell division. It also helps maintain skin health and supports the senses of taste and smell.
– **Selenium**: This trace mineral is an antioxidant that protects cells from damage and supports the immune system. It also plays a role in thyroid function and reproduction.
– **Niacin (Vitamin B3)**: Niacin helps convert food into energy and supports the nervous system, digestive system, and skin health.
#### 4. **Low in Calories**
If you’re trying to lose weight or maintain a healthy weight, chicken gizzards can be an excellent food choice. A 3-ounce serving of chicken gizzards contains only about 150 calories, making them a low-calorie food that can be easily incorporated into meals without significantly increasing calorie intake.
5. **Collagen and Gelatin**
Another important component of chicken gizzards is collagen, a protein that provides structure to the body’s connective tissues, skin, tendons, and ligaments. Collagen is vital for joint health, skin elasticity, and overall tissue repair. Cooking chicken gizzards slowly can release gelatin, a substance derived from collagen that supports gut health, improves digestion, and may even reduce the appearance of wrinkles and fine lines.
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