Quail eggs are seen as the epitome of good health and a far better option than chicken eggs in terms of nutrition. But the truth is they have about the same nutritional value as chicken eggs and will provide similar benefits. As for health effects, a moderate intake of quail eggs within a balanced and healthy diet represents an important source of several essential nutrients and provides benefits for the nervous and immune system, bone, muscle, skin and hair health, energy metabolism as well as boosts fertility and supports mother and child health during pregnancy.
One quail egg weighs about 9 g, compared to one medium to large chicken egg which weighs about 50 g. This means that 10 quail eggs are equivalent to two medium to large chicken eggs, or 100 g of egg. But since they have a higher yolk-egg white ratio, you do get slightly more nutritional input from eating quail eggs because most vitamins, minerals and fats are located in the egg yolk. And more than double the cholesterol, which is not necessarily bad (read more about the difference between quail and chicken eggs). Nonetheless, eating quail eggs is good for you. And for good reason.
Reasons to eat quail eggs
1) Satiating and energizing. With 13 g of protein, 11 g of fat and 158 kcal/100 g as well as a generous B vitamin and mineral content, quail eggs provide excellent nutrition, making a satiating and energizing food. The good iron content further provides energy to muscles, contributing to elevated energy levels. However, because they are a rich source of fat and have a moderately high energetic value, they are best eaten in moderation, as part of an overall clean, balanced and varied diet.
2) Good for building muscle. Quail eggs are a high-protein food, ideal for building muscle and creating a beautiful muscle tone. 100 g of quail eggs, which amounts to about 9 eggs, provides almost 25% of the recommended daily intake of protein for an average adult on a 2000 kcal diet. Moreover, quails eggs are rich in B vitamins and iron which help sustain intense physical activity required to build muscle (read more about the best protein food sources).
3) Good for skin and hair health. The reason why quail eggs are good for skin is because they have important amounts of vitamin A and fats. Vitamin A has anti-aging benefits, protecting against free radical damage and helps maintain skin elasticity and a youthful appearance. Fats are part of the composition of cell membranes, regulating permeability and allowing skin cells to retain moisture for a plump, youthful look. Cholesterol in particular has benefits for skin health because it helps synthesize hormones that maintain healthy, beautiful skin.
Quail eggs are also a source of complete protein, providing all essential amino acids as well as non-essential amino acids. The amino acids in quail egg protein help build hair strength, stimulate hair growth and reduce hair loss. Iron nourishes the scalp, ensuring a good oxygen supply to hair roots, promoting hair growth and reducing hair loss. Vitamins D and B12 in quail eggs help prevent hair loss.. Vitamin A and the unsaturated, saturated fats and cholesterol in quail eggs help maintain hair moisture and combat brittle hair (read more about the best vitamins and minerals for healthy hair).
4) Immune boosting properties. Quail eggs are an important source of vitamin D, a nutrient with important immuno-modulating and anticancer properties. They are also rich in protein which plays a crucial role within the immune system. For example, the immune system produces antibodies which are essentially proteins that seek and neutralize pathogens like bacteria, viruses or cancer cells. Cytokines are also small proteins which modulate inflammation levels in the body. Proteins are important elements in the composition of phagocytes, a type of white blood cells that eat bacteria and infected cells.
5) Good for bone health. Eating quail eggs is good for bone health, preventing rickets and frail bones. 100 g of quail eggs has 226 mg of phosphorus, almost 20% of the recommended daily intake of 1250 mg. Phosphorus represents an important element in our bone structure and is responsible for bone mineralization, initiating the process of bone formation. Having a sufficient intake of both phosphorus and calcium is vital for strong and healthy bones and teeth.
6) Excellent brain food. Quail eggs contain important amounts of fats and are a source of complete protein, both of which help nourish the brain and support nervous system activity. The brain is partially made up of fats and having a sufficient dietary intake helps supports cognitive functions such as memory and learning and reduce brain fog. Furthermore, the amino acids in quail eggs help synthesize hormones and neurotransmitters in the brain that regulate mood, appetite, sleep and impact productivity.
Cholesterol in particular is important for brain and nervous system health because it helps make up the protective myelin sheath insulating the tail of nerve cells. In the absence of cholesterol, this protective coating loses its insulating properties which could lead to degenerative diseases of the nervous system such as multiple sclerosis. Vitamin B12, also found in generous amounts in quail eggs, further protects against demyelination and promotes brain and nervous system health (read more about the benefits of cholesterol). And below is a beautiful video about cooking quail eggs that will surely make you hungry.
7) Boost fertility. The reason why quail eggs are good for fertility is because they contain fat, iron, vitamin B12, small amounts of vitamin D and zinc. With 5.6 g of unsaturated fatty acids, 3.56 g of saturated fats and 844 mg of cholesterol per 100 g, quail eggs encourage the production of hormones that favor conception. Iron and vitamin B12 help with the production of red blood cells, supporting pregnancy evolution. Vitamin D and zinc promote both male and female fertility.
8) Good for pregnancy. Quail eggs are rich in vitamin B12 (1.58 mcg/100g) which helps prevent neural tube defects of the brain, spine and spinal cord of babies in the uterus. They contain iron which, together with vitamin B12 supports the production of red blood cells and a good evolution of the pregnancy. Expecting mothers who suffer from iron-deficiency anemia during the first trimester of pregnancy have a higher risk of preterm birth and low birth weight. Lastly, quail eggs are extremely rich in protein and provide all essential amino acids which help with brain development of the baby in the womb. But remember it is not safe to eat raw quail eggs during pregnancy due to risks of foodborne illness from salmonella or other pathogenic bacteria infections.
Overall, quail eggs are a healthy addition to most diets, provided they are consumed in moderate amounts, as part of an overall balanced and varied diet, tailored to your individual nutritional requirements and respecting of any existing health conditions and the restrictions that come with them. If you decide to raise your own quails, know they are prolific egg layers when well fed and you will most likely enjoy a fresh supply of eggs every day, each quail laying an average of one egg a day. The females will lay eggs with or without males, the only difference being eggs will be either fertile or not. Lastly, the best and safest way to eat quail and any eggs really is to cook them well to prevent any form of foodborne illness.
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