Did you know that if you eat chicken gizzards, you don’t need to take…
The headline “If you eat chicken gizzards, you don’t need to take…” usually refers to expensive joint supplements (Glucosamine/Chondroitin) or B-complex vitamins.
Chicken gizzards are one of the most nutrient-dense organ meats available, often referred to as “the athlete’s secret” because they provide a concentrated dose of the building blocks required for muscle repair and joint health. Here is the full breakdown of why these “forgotten” cuts are a nutritional powerhouse and how to prepare them so they are delicious, not tough.
The Nutritional Reveal: What Gizzards Replace
Gizzards are the mechanical “stomach” of the chicken. Because they are pure, lean muscle used for grinding food, their tissue structure is unique.
1. The Natural Joint Support (Glucosamine)
Gizzards are incredibly high in connective tissue and natural glucosamine. Many doctors suggest that for healthy individuals, eating collagen-rich meats like gizzards can reduce the need for synthetic joint supplements, as the body absorbs these nutrients more efficiently from whole food sources.
2. The “Energy” Vitamin (B12)
One serving of gizzards provides nearly 25% of your daily Vitamin B12. If you suffer from low energy or “brain fog,” gizzards offer a natural alternative to B12 injections or pills, supporting red blood cell production and nerve function.
3. The Selenium Powerhouse
Gizzards are rich in Selenium, a mineral that acts as a powerful antioxidant. Selenium is the “recipe” for a healthy thyroid and a strong immune system, protecting your cells from oxidative stress.
Comparison: Gizzards vs. Chicken Breast
| Nutrient (per 100g) | Chicken Gizzards | Chicken Breast |
| Iron | 2.5 mg | 0.7 mg |
| Zinc | 2.7 mg | 0.8 mg |
| Vitamin B12 | 1.2 µg | 0.3 µg |
| Cholesterol | High | Low |
The Recipe: “Butter-Tender” Garlic & Herb Gizzards
The biggest mistake people make is frying gizzards quickly. Because they are hardworking muscles, they will be rubbery unless you use the “Low and Slow” method.
Ingredients
- 1 lb Chicken Gizzards (cleaned and trimmed).
- 2 cups Beef or Chicken Bone Broth.
- 4 cloves Garlic, smashed.
- 1 tbsp Apple Cider Vinegar (to help break down the tough fibers).
- 2 tbsp Butter or Ghee.
- Fresh Thyme and Rosemary.
- Salt and Pepper to taste.
Instructions
- The Tenderizing Braise: Place the gizzards in a heavy pot or slow cooker. Cover with the broth and add the apple cider vinegar and smashed garlic.
- The Simmer: Simmer on low for 90 minutes to 2 hours. You want them to be “fork-tender.” This process dissolves the collagen into gelatin, which is what helps your joints.
- The Sear: Drain the gizzards (save the broth for soup!). Melt butter in a skillet over medium-high heat.
- The Finish: Add the tender gizzards to the pan with fresh herbs. Sear for 3–4 minutes until the edges are crispy and golden brown. Season generously.
Medical Precautions
While gizzards are a “miracle food” for many, there are two things to keep in mind:
- Cholesterol: Gizzards are significantly higher in cholesterol than white meat. If you have heart disease or high cholesterol, treat gizzards as a “once-a-week” superfood rather than a daily staple.
- Uric Acid: Like all organ meats, they are high in purines. If you are prone to Gout, you should consume gizzards in moderation.
The Takeaway: If you can move past the “ick factor” of organ meats, chicken gizzards provide a bioavailable “recipe” for joint mobility and metabolic energy that supplements simply cannot match.
