are chicken hearts and gizzards healthy

Are Chicken Hearts and Gizzards Healthy? The Surprising Benefits of Organ Meats

Chicken hearts and gizzards are two examples of organ meats that often get overlooked but provide immense nutritional value. While they may not be as popular as chicken breast or thighs these organs pack a powerful punch when it comes to nutrients.

In this article, we’ll explore why you should consider incorporating chicken hearts and gizzards into your diet and the myriad of health benefits they offer.

What are Chicken Hearts and Gizzards?

First, let’s understand exactly what chicken hearts and gizzards are:

Chicken Hearts – These are literally the hearts of chickens. They are small, cone-shaped, and have a slightly chewy texture.

Chicken Gizzards – A gizzard is a muscular part of a chicken’s digestive system. It’s used to grind up food and is tougher in texture than the heart.

Both organs provide a wealth of nutrition, as outlined below.

Nutritional Breakdown: The Powerhouse Nutrients

Chicken hearts and gizzards contain high amounts of protein, vitamins, and minerals, while being low in calories and fat. Here are some of the standout nutrients:

• Protein: Great for building muscle, keeping your immune system strong, and staying healthy in general. They contain all essential amino acids.

• Iron – Critical for oxygen transport and energy production. Chicken hearts, in particular, provide highly absorbable heme iron.

• Zinc – Crucial for immune health, wound healing, and DNA/protein production.

• B vitamins, like vitamin B12, riboflavin, and others, are important for making energy, nerves, and blood cells.

• Selenium – An antioxidant that protects cells from damage.

• Cholesterol—Dietary cholesterol has a big effect on blood cholesterol levels for most people, even though it is high in cholesterol.

Benefits to Your Health

Consuming chicken hearts and gizzards can translate into numerous benefits:

• Increased Energy – The iron and B vitamins support energy production.

• Immune Support – Zinc and selenium bolster immune defenses.

• Muscle Growth – The abundant protein aids muscle building and repair.

• Heart Health – Nutrients like taurine support cardiovascular function.

• Brain Function – B vitamins, like B12, are essential for optimal nerve and cognitive health.

• Sustainability – Eating organ meats reduces food waste.

As you can see, these underrated organs punch way above their weight class when it comes to nutritional value.

Potential Downsides to Consider

While chicken hearts and gizzards are very healthy for most people, there are a few potential downsides:

• High in Purines – Purines can increase uric acid, which may worsen gout. Moderation is key for those with gout.

• High in Cholesterol – Although dietary cholesterol has little impact on blood cholesterol for most people, those with high cholesterol may want to limit intake.

• Food Safety – Proper handling and cooking is essential to avoid bacterial contamination. Cook thoroughly to 165°F.

Provided they are prepared properly, the benefits far outweigh the potential risks for most individuals.

Tips for Preparing Chicken Hearts and Gizzards

Here are some tips to prepare chicken hearts and gizzards:

• Clean thoroughly and trim excess fat or connective tissue.

• Soak in milk or salt water to tenderize before cooking.

• Cook using methods like sautéing, braising, grilling or adding to stews.

• Cook gizzards longer than hearts since they are tougher.

• For ground chicken, add cooked gizzards to boost nutrition.

Following these preparation tips will result in tender, flavorful chicken hearts and gizzards.

Mouthwatering Recipe Ideas

There are endless possibilities when cooking with chicken hearts and gizzards. Try recipes like:

• Chicken heart skewers – Season, grill, and serve on skewers.

• Gizzard stew – Slow cook gizzards with veggies in a flavorful stew.

• Chicken liver pâté – Purée chicken livers and hearts into a rich, spreadable pâté.

• Stir fries – Slices of hearts and gizzards pair well with Asian-style stir fries.

• Fajitas – Sauté hearts and gizzards with bell peppers and onions.

• Casseroles – Mix into chicken casseroles along with other vegetables.

• Broths – Simmer in bone broth for added nutrients.

Get creative with how you incorporate these nutritious chicken parts into meals.

Should You Eat Chicken Hearts and Gizzards?

Chicken hearts and gizzards are full of protein, essential vitamins and minerals, while being low in calories. Eating organ meats like hearts and gizzards provides nutritional variance to your diet and reduces food waste.

For most people, the multitude of benefits outweigh any potential downsides. However, those with specific health conditions like gout or high cholesterol should consume them in moderation.

Overall, chicken hearts and gizzards can be a smart, sustainable choice as part of a balanced diet. Don’t miss out on these amazing, yet overlooked meat options. With proper handling and preparation, you can unlock their full nutrition and culinary potential.