Chicken Gizzards: Nutritional Powerhouse or Health Risk?

Chicken gizzards are an offal of chickens, commonly consumed as a food rich in protein and minerals. Although not as popular as other parts of chicken meat, chicken gizzards also have many nutritional values. Here is detailed information about the nutritional content, health benefits and potential risks of eating chicken gizzards.
*Nutritional composition in 100g of cooked chicken gizzards:*
1. *Calories:*
94 kcal
2. *Protein:*
17.7g
3. *Fat:*
Total fat: 2.7g
Saturated fat: 0.7g
Monounsaturated fat: 0.6g
Polyunsaturated fat: 0.4g
4. *Cholesterol:*
240mg (80% daily requirement)
5. *Carbohydrate:*
0g
6. *Vitamins:*
*Vitamin B12:* 1.5 µg (25% daily requirement)
*Niacin (Vitamin B3):* 4.6 mg (23% daily requirement)
*Riboflavin (Vitamin B2):* 0.3 mg (20% daily requirement)
*Folate (Vitamin B9):* 6 µg (2% daily requirement)
*Pantothenic acid (Vitamin B5):* 0.8 mg (8% daily requirement)
*Vitamin A:* 25 IU (1% daily requirement)
*Vitamin C:* 0 mg
7. *Minerals:*
*Iron:* 2.7 mg (15% daily requirement)
*Zinc:* 4.3 mg (29% daily requirement)
*Phosphorus:* 178 mg (18% daily requirement)
*Magnesium:* 21 mg (5% daily requirement)
*Potassium:* 237 mg (7% daily requirement)
*Selenium:* 30.2 µg (43% daily requirement)
*Calcium:* 12 mg (1% of daily requirement)
*Sodium:* 66 mg (3% of daily requirement)
*Benefits of eating chicken gizzards:*
1. *Rich in protein:*
Chicken gizzards are a source of high-quality protein, which helps build and maintain muscle, especially important for those who need to replenish protein after exercise.
2. *Rich in minerals:*
Chicken gizzards provide many essential minerals such as iron, zinc, phosphorus and selenium. Iron supports the production of red blood cells, helping to prevent anemia; zinc supports the immune system, and selenium is a powerful antioxidant.
3. *Supports the immune system and energy metabolism:*
B vitamins, especially B12, B3 (niacin) and B2 (riboflavin), found in chicken gizzards help maintain nervous system function, metabolize energy from food and support the immune system.
4. *Low in calories and fat:*
Compared to other organ meats, chicken gizzards are low in calories and fat, suitable for people who are following a low-fat diet and controlling their weight.
5. *Source of collagen:*
Chicken gizzards contain a small amount of collagen and binding proteins, which are beneficial for the health of the skin, joints and hair.
*Potential risks of eating chicken gizzards:*
1. *High cholesterol:*
Chicken gizzards have a fairly high cholesterol content (240mg/100g), accounting for about 80% of the daily requirement. Consuming too much chicken gizzards can increase blood cholesterol levels, which is especially dangerous for people with a history of heart disease or high cholesterol.
2. *Risk of bacteria if not cooked:*
If chicken gizzards are not cooked thoroughly, there is a risk of bacterial contamination such as Salmonella or Campylobacter, which can cause food poisoning.
3. *Lack of vitamin C and some other nutrients:*
Chicken gizzards do not contain vitamin C and only contain small amounts of vitamin A, so they need to be combined with other foods rich in vitamin C and A to ensure adequate nutrition for the body.
4. *Risk of gout:*
Chicken gizzards contain purines, a natural compound found in many organ meats. When consumed in large amounts, purines can be converted into uric acid, increasing the risk of gout and kidney stones.
*Advice from doctors and nutritionists:*
1. *Eat chicken gizzards in moderation:*
Experts recommend not consuming too much chicken gizzards to avoid increasing cholesterol and the risk of cardiovascular disease. A small portion (100g) once or twice a week is suitable to take advantage of the nutritional benefits without the risks.
2. *Combine with a balanced diet:*
Chicken gizzards should be combined with fiber-rich foods such as vegetables, whole grains and fruits to balance the diet and provide adequate nutrients.
3. *Cook thoroughly:*
To ensure food safety, chicken gizzards should be thoroughly cooked to eliminate the risk of bacterial contamination. Boiling, steaming or baking chicken gizzards are healthy cooking methods, avoid frying to limit the absorption of unhealthy fats.
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