Chicken eggs have always been a part of healthy eating. But do you know about quail eggs? These are eggs of a medium-sized bird native to Asia and Europe. The quail eggs are much smaller in size than the chicken eggs, but more nutrition-dense. With the benefits of quail eggs, they come with a set of precautions. Here’s how to use them in a safe space:
Quail Eggs Nutrition
When compared to a normal poultry egg, a quail egg is one-third the size. Therefore, a major part of the quail egg is the egg yolk. As most of the egg nutrients are packed in its yolk, quail eggs are nutrition-dense and therefore considered a healthier alternative to chicken eggs.
Each 9 g serving of quail egg provides the following nutrition:
- 14 Calories
- 1 g protein
- 1 g fat
- 0 g carbs
- 0 g fibre
- 4% of the Daily Value of Choline
- 6% of the Daily Value of Riboflavin
- 2% of the Daily Value of Folate
- 3% of the Daily Value of Pantothenic acid
- 2% of the Daily Value of Vitamin A
- 6% of the Daily Value of Vitamin B12
- 2% of the Daily Value of Iron
- 2% of the Daily Value of Phosphorus
- 5% of the Daily Value of Selenium
Benefits of Quail Eggs for the Body
The quail eggs nutrition is widely responsible for its health benefits.
1. Proteins for Growth
Every 100 g serving of quail eggs provides 13 g of protein. These pack all the amino acids required by the body for effective functioning. Amino acids are crucial for repairing and building new muscles and production of hormones and enzymes. Proteins are also used as an important source of energy.
2. Cholesterol for the Heart
While cholesterol is always seen in a bad light, there is a large amount of beneficial fatty acids that are vital for the heart. Quail egg cholesterol is primarily heart-healthy – 60% of the good cholesterol contains both monounsaturated and polyunsaturated variants.
3. Detoxification Aids Liver Health
Did you know quail eggs can help cleanse the body? Studies show that quail eggs contain compounds that can help prevent toxicity caused by toxins, pollutants, and heavy metals. Detoxification helps improve liver health.
4. Immunity Booster
Quail eggs pack a high dose of health-promoting antioxidants. These fight the free radicals in the body that damage cells and increase the risk of chronic ailments. With 156 IU of Vitamin A per 100 g serving it helps neutralise free radicals for a significant increase in the body’s immunity and disease-fight ability.
5. Anti-Allergenic
Ovomucoid is a protein found in quail eggs. It is a natural anti-allergenic. A study performed on 77 people with allergic rhinitis reveals that their allergic symptoms like sneezing, congestion, and runny nose improve as quickly as within an hour of consumption of quail eggs along with zinc supplements.
6. Energy Booster
Every 100 g serving of quail eggs generates 663 KJ of energy. This primarily comes from the metabolism of proteins and carbohydrates. With such sustained high energy output, quail eggs fare better over stimulates like coffee.
7. Improved Rate of Metabolism
The high amounts of B vitamins in quail eggs help boost the rate of metabolism. This aids in faster digestion of foods and faster energy production to support bodily processes and organ functions.
8. Boon for Eyesight
Vitamin A for eyesight? Quail eggs pack the nutrient in ample amounts – 156 IU per 100 g serving. This is seen as a possible protector against cataracts and other vision-related issues.
9. Healthy Thyroid Function
Selenium is an important mineral for the body. It plays a crucial role in the regulation of thyroid levels. With 32 IU of selenium per 100 g serving of quail eggs, the body gets a healthy thyroid boost.
Are There Any Precautions for Quail Egg Consumption?
Egg allergies are common and therefore must be consumed with caution. Consuming unpasteurized eggs is the leading cause. Therefore it is important to consume only completely cooked quail eggs with no runny or jelly-like yolk. Also, pregnant women and people with poor immune response systems must avoid the use of quail eggs.
Conclusion
Quail eggs are distinct both in appearance and nutrition. Their cream-coloured shells are marked with brown splotches, very different from the plain whitish shells of chicken eggs. Quail eggs enjoy a versatile use and can be safely added to sushi, hot dogs, and hamburgers or used as a snack, to add to taste and nutrition. But quail eggs are harder to find all across the globe. This makes them more expensive as compared to chicken eggs.
