The quail egg is smaller than the duck and chicken eggs and this being widely consumed and sold around the world. It is very popular in the Japanese bento where they consume from 3 to 5 due to its small size. Also, it is considered “lovely” in many cultures. Here you’ll find surprising quail eggs benefits.
Nutritional Value Of Quail Eggs
The quail egg is full of nutrients which makes it a healthy food to add to your daily diet. Regular eggs can be potentially dangerous for people with high cholesterol, but quail eggs are considered very healthy. The high protein and albumin digestibility coefficient (96% – 97%) facilitates their digestion and assimilation.
It is nutritious and contains a high mineral content:
Compared to regular eggs, quail eggs contain a higher percentage of protein and fat. Although small, its nutritional value is 3 to 4 times higher than chicken eggs, containing 13% protein against 11% of chicken eggs.
Quail eggs also contain a very high amount of vitamin B1 compared to other eggs.
They provide 5 times more iron and potassium. Different from chicken eggs, they do not cause allergies. Quail eggs help to fight the allergy symptoms due to a protein called ovomucoid that it owns.
A quail egg has 158 calories.
See below for nutritional information:
- Quantity: 100 g
- Calories: 158
- Total Fat: 11 g
- Saturated fats: 3.6 g
- Polyunsaturated fats: 1.3 g
- Monounsaturated fats: 4.3 g
- Cholesterol: 844 mg
- Sodium: 141 mg
- Potassium: 132 mg
- Carbohydrates: 0.4 g
- Food fiber: 0 g
- Sugar: 0.4 g
- Proteins: 13 g
Benefits of Quail Egg
Weighing up to 5 times less than the chicken egg, it does not lose in nutritional value much less in the health benefits.
Know your benefits now:
1. Stimulates Body Growth
Just like ordinary eggs, the quail egg delivers a high protein content to the diet we need for numerous processes in our body.
Proteins will be broken down into their constituent components and reform new cells, tissues, muscles, bones and blood vessels. The impact of this egg’s protein can ensure natural and healthy growth and repair.
2. Boosts Energy
From the long list of protein, minerals, and micronutrients of almost 6 grams per serving, it makes the quail egg good for boosting energy and mood in the morning.
3. Increases Metabolism
The varieties of vitamin B that can found in quail eggs result in stimulated metabolic activity, including hormonal and enzymatic function by ensuring smooth body processes and organ functions.
4. Improves Vision
Many alerts tell us often to avoid egg yolks and only consume the egg white. But with the quail egg, it is the other way around. The gem of a quail egg contains many essential nutrients, two of which are called zeaxanthin and lutein.
These two compounds benefited for the eyes by filtering out the blue light that damages the retina. It works for any age, and it is a recommend to pregnant women to help the baby and the mother.
The quail egg also has a high level of vitamin A, that is, it helps to protect the eyes and our vision. Vitamin A helps to reduce macular degeneration and prevent the development of cataracts and helping to see better.
5. Fight against anemia
Many doctors recommend the quail egg for people who have little iron.
As it is a source of vitamin A and B12, which equates to the amount of iron the body needs every day to combat anemia. Quail eggs contain 7.5 more iron than regular eggs. So doctors recommend replacing chicken eggs with quail eggs if you suffer from iron deficiency.
It works to raise hemoglobin levels within the body, also eliminate heavy metals and toxins.
6. Reduces blood pressure
If you are hypertensive, know that there are many essential minerals found in the quail egg, and potassium ends up being one of them. Although the cardioprotective effects of quail eggs are still studied, the presence of potassium means that the ability to lower blood pressure, since this mineral acts as a vasodilator, relieves tension and stress in the arteries and blood vessels. There is much more potassium in quail eggs than in regular chicken eggs.
If you are hypertensive, know that eating quail egg can also be very beneficial. According to nutritionists, the fats in this food help to regulate blood pressure and allow the elasticity of the arteries.
7. Fight allergies
The quail egg is naturally rich in the ovomucoid protein, which acts as a natural antiallergic. So if you are suffering from any inflammation, congestion, or other symptoms of allergic reactions the quail egg can help your body to get back to normal and strengthen your immune system.
8. Prevents chronic disease
Antioxidants are essential components of human health, which are always in the fight against free radicals that cause cancer and chronic diseases. The quail egg has excellent levels of vitamin C and vitamin A, which can help to neutralize free radicals and protect health in general.
9. Improves memory
According to research, the quail egg can improve memory and brain activity. Also, it strengthens the nervous system, avoiding stress and anxiety.
10. Balances cholesterol
A right amount of beneficial fatty acids found in the quail egg that many people enjoy because of its stimulating effects on the heart.
HDL (good) cholesterol in the form of cholesterol our body needs to compensate for the adverse effects of LDL (bad) cholesterol and the presence of HDL in the quail egg is more than 60%. However, for people with existing cholesterol problems, adding large amounts of this egg in your diet may not be the best option, since it contains a rather high content of saturated fat.
The Quail Egg Grows Fat?
No, but you should always consume them in the proper amount as we mentioned above, the quail egg can even help you lose weight.
How To Cook Quail Eggs?
To cook the quail egg, you need to be very careful about the size of the egg because they are delicate. It is effortless to break in the cooking process, due to this we recommend that you follow this step by step:
- Put the quail eggs in a pan with plenty of cold water (eggs should not float)
- Put on the fire, when it starts to boil add a little salt
- Lower the heat and cook for about 12 to 15 minutes at the most
- After cooking, put them in a container with cold water and then remove
- Let cool off the water for a few minutes
- Remove the peel and serve to your liking
What is Cooking Time of Quail Egg?
The cooking time of the quail egg to a firm clear and to facilitate when removing the peel is 12 to 15 minutes at the most.
As we have already mentioned one of the harms of the quail egg is the fact that its saturated fat content is high, then you should consume it in moderation about 5 eggs per day. If you suffer from cholesterol problems, try to consume it a maximum of 2 to 3 times a week and consume no more than 5 eggs.
NOTE: Remember, any modification in your diet must be approved by a doctor.
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