Quail eggs are a very nutritious and healthy food that can offer several health benefits, like preventing anemia, increasing muscle mass, boosting immunity, improving memory, strengthening the bones and reducing allergies.
These benefits are made possible due the antioxidant compounds and nutrients that are naturally found in quail eggs. They contain high-quality proteins, B vitamins, vitamin A, iron, zinc and selenium. Although they are smaller than chicken eggs, quail eggs have a similar flavor, are slightly higher in calories and are more nutrient-dense.
Quail eggs can be purchased in supermarkets and farmer's markets. They can be consumed as part of your meals or as a snack.
Health benefits
The main health benefits of quail eggs are:
1. Preventing anemia
Quail eggs are high in iron, vitamin B12 and folic acid, which are nutrients that are essential for healthy red blood cells. These nutrients are important for oxygen transport in the body, and play a role in preventing anemia.
2. Increasing muscle mass
Quail eggs are rich in high-quality proteins, meaning that they contain all the amino acids that are necessary to form proteins in the body. It can be beneficial for maintaining lean muscle mass and promoting muscle growth, as long as they incorporated into a healthy, active lifestyle.
3. Maintaining eye health
Because they are high in vitamin A, quail eggs can help to prevent the development of xerophthalmia. This is an eye condition that can cause dry eyes, reduced vision in darker environments, and, in some cases, blindness.
4. Improving memory and learning
Quail eggs naturally contain essential fatty acids, choline and selenium, which are nutrients that are important for nervous system functioning. These nutrients can help to prevent the onset of age-related neurodegenerative diseases, like Alzheimer's or dementia.
5. Boosting immunity
Quail eggs are rich in antioxidants, protein, vitamin A, zinc and selenium, which are nutrients that can boost immunity and help to prevent viral infections like the cold and flu.
6. Strengthening bones and teeth
Eggs are rich in vitamin D, which promotes the absorption of calcium and phosphorus in the gut. This is important for the maintenance of healthy bones and teeth, and for preventing diseases such as osteoporosis.
7. Reducing allergic reactions
Quail eggs are rich in zinc and ovomucoid proteins which contain properties that help to combat and prevent allergies, like rhinitis. Thy can also relieve symptoms such as nasal congestion, inflammation, sneezing and itching.
8. Regulating blood sugar
Quail eggs are low in carbohydrates and high in protein. They are also rich in the amino acid leucine, which is important for regulating blood glucose levels and managing diabetes.
9. Promoting growth in children
Quail eggs contain many amino acids, and among them, lysine is found in the highest concentration. It plays a role in calcium absorption in the body and is very important in helping children's bone growth and development.
10. Promoting weight loss
Because they are low in calories and carbohydrates, quail eggs can be added to a weight loss diet. This food is also high in protein, which requires more energy-burning to digest, and keeps you fuller between meals.
Nutritional information
The following table outlines the difference in nutrition between 5 quail eggs and 1 chicken egg, which are both equivalent to about 50 g of weight:
To obtain the health benefits that quail eggs have to offer, it is important for this food to be a part of a healthy diet and active lifestyle.
How to cook quail eggs
To cook quail eggs, bring water to a boil in a pot. Once it starts to boil, gently add the eggs one by one, gently, cover the pot, and cook for 3 to 5 minutes.
How to peel
To peel quail eggs, submerge them in cold water for 2 minutes after boiling. Then place them on a cutting board and roll them with the palm of your hand gently to break their shell. The shell can then be removed.
Another way to peel quail eggs is to place them in a glass jar with cold water, cover, shake the jar vigorously and then remove the eggs and remove the shell.
Quail egg recipes
Because of their small size, quail eggs can be used to put together some creative and healthy meals. Some ways to prepare them are:
1. Quail egg skewer
Ingredients
- Quail eggs
- Smoked salmon
- Cherry tomatoes
- Wooden chopsticks
Directions
Cook and peel the quail eggs and then place them on a wooden stick, alternating with the other ingredients.
2. Quail egg salad
Quail eggs can be easily added with any type of salad, or raw or cooked vegetables. These salads can be seasoned with a yogurt, vinegar and chopped herbs. Check out some salad dressing recipes that you can prepare at home to accompany these salads.