Quail Eggs Health Benefits – Where Delicious Meets Healthy

health benefits of quail eggs

One of the most notable of the many health benefits of quail eggs is that they can help enhance and improve vision. Of course, this isn’t the only advantage you get by including this superfood in your diet. They can also help with weight loss, regardless of whether you’re eating quail eggs on keto or another diet.

Quail Eggs

Quails
Quails in nature

Quail eggs can also boost our energy, stimulate tissue repair and growth, lower blood pressure, detox our bodies, improve metabolism, and even soothe allergies. Quails are mid-sized birds in the order Galliformes found throughout Europe, North Africa, southern USA, and some parts of Asia.

What makes quail eggs stand out is their aspect. Notably smaller than chicken eggs and spotted, these little eggs look very cool! Maybe that’s why they are widely consumed and sold as some sort of exotic food worldwide! Usually, people consume 5-10 at a time because of their small size. Nevertheless, they are full of nutrients, so, adding them to your diet is a very wise decision.

In Western cultures, most people aren’t aware of the numerous amazing health benefits of quail eggs and this is something that this article aims to change. You can find quail eggs in almost any supermarket. Asian-specific markets are also great places to find quail eggs. There, distributors sell them as inexpensive street food thanks to their rich and flavorful yolk.

Quail Eggs Nutritional Profile

Keep in mind that quail eggs are small. Therefore one chicken egg equals four quail eggs. But the health benefits of quail eggs are huge! With that in mind, this is the nutritional profile of 1 quail egg (9-10 grams), according to the USDA:

  • Calories: 14
  • Protein: 1,2 g
  • Fat: 1 g
  • Carbs: 0 g
  • Fiber: 0 g
  • Choline: 4% of the daily recommended value
  • Riboflavin: 6% of the daily recommended value
  • Folate: 2% of the daily recommended value
  • Pantothenic acid: 3% of the daily recommended value
  • Vitamin A: 2% of the daily recommended value
  • Vitamin B12: 6% of the daily recommended value
  • Iron: 2% of the daily recommended value
  • Phosphorus: 2% of the daily recommended value
  • Selenium: 5% of the daily recommended value

As you can see, despite their small size, these eggs are packed with nutrients.

Cracked quail egg in hand

Known Health Benefits Of Quail Eggs

Since the yolk-to-white ratio is higher than in regular chicken eggs, some have expressed their concerns about their safety for people with elevated cholesterol levels. Still, despite some risks, quail eggs are generally very beneficial to one’s health.

Improved Eyesight

As previously mentioned, quail eggs are best known for improving vision. They contain high levels of vitamin A which promotes eye health. Thanks to the generous amount of this vitamin, a reduction of macular degeneration takes place at the eye level. Vitamin A helps to prevent the development of cataracts and strengthens the eyesight over time.

However, it’s not just vitamin A that helps with vision. Quail eggs also have plenty of antioxidants, vitamin B, and leucine. These nutrients improve metabolism, as well as cell growth and regeneration. All of this can help repair the eye cells and delay the degeneration of vision that comes with aging.

Treat Respiratory Problems

Traditional medicine used quail eggs to treat asthma and bronchitis. While their efficacy for treating these issues is still questionable, recent research has shed a little light on the matter. A study found that when taken as a dietary supplement, quail eggs are effective in easing the symptoms of allergic rhinitis.

Better Brain Function

Quail eggs also contain amino acids which provide nutrients to the nervous system in the brain and helps to boost brain agility and function. These amino acids also improve memory, protect, and repair brain cells.

The Cholesterol Issue

Indeed, the yolk-to-white ratio is a bit too high for those with elevated cholesterol levels. Nevertheless, these eggs have beneficial fatty acids that boost your heart health.

To set this straight, HDL is the good cholesterol that we need to counteract the effects of LDL – the bad cholesterol. Since HDL makes up more than half of the fat in quail eggs, the risks are very low. Now, if you suffer from bad cholesterol, you can still enjoy the health benefits of quail eggs, as long as you don’t consume too many!

If you’re very interested in hard data concerning this issue, know that quail eggs contain around 60% essential fats, namely high-density lipoprotein. That is also known as good cholesterol. HDL lowers the bad cholesterol in our blood. This way we are preventing clogs in the arteries that could potentially lead to atherosclerosis.

Help With Diabetes

According to research, quail eggs reduce blood glucose and creatine levels. They also have a positive effect on kidney functions. Thus, eating quail eggs can help you manage diabetes if you suffer from it. They’re also on the list of foods with a low glycemic index. If you don’t suffer from diabetes, quail eggs can reduce the risk of developing this disease.

Prevent And Treat Kidney Disorders

This superfood is high in antioxidants. Antioxidants not only fight free radicals, thus protecting your DNA, but also remove toxic heavy metals from your body. This means quail eggs, through the high concentration of antioxidants they contain, can prevent kidney disorders such as kidney stones and/or bladder stones.

Muscle Tissue Growth & Repair

Protein is the building block of muscle. In this regard, chicken eggs do a really good job of providing the body with protein to either grow tissue or repair tissue. Quail eggs are no different! The body breaks down protein into basic constituents and then uses them to form new muscle tissue, but also repair our cells, bones, and blood vessels.

Consuming quail eggs as part of a healthy diet in conjunction with exercise will result in improved muscle tone and an increased metabolic rate.

Among the health benefits of quail eggs is the fact that they also help speed up muscle recovery. Thanks to the abundance of minerals, antioxidants, and vitamins, as well as protein, damaged muscle cells recover faster. Eating quail eggs basically helps these cells regenerate faster and it’s also useful when you have a cold or a wound.

Strengthen Bones And Nails

Another health benefit of quail eggs, when consumed regularly, is the strengthening of your bones, teeth, and nails. Vitamin D and lysine are two nutrients that are essential for bone development, and quail eggs have plenty of them.

The process is fairly straightforward. Vitamin D regulates the amount of minerals your bones get. These minerals are actually calcium and phosphorus. In order for calcium to get to your bones, it needs vitamin D.

Teeth also benefit from quail eggs, as they are also a type of bone. While nails are basically keratin, they still benefit from this superfood nonetheless.

Cancer Prevention

While there is no scientific proof for this, quail eggs may help prevent cancer nonetheless. Thanks to the high concentration of antioxidants, the body has an easier time removing the toxins from its system. Eating foods that have high concentrations of antioxidants helps reduce oxidative stress. This is very important for your overall health. If you don’t eat the right foods, the free radicals will increase the likelihood of DNA mutations that lead to disease.

Besides the high concentration of antioxidants, quail eggs also contain lecithin and ovomucoid, nutrients that help with cellular repair and cancer prevention. Basically, ovomucoid is an anticancer agent that inhibits the growth of tumors.

Lower Blood Pressure

The list of remarkable health benefits of quail eggs continues with the fact that they help lower blood pressure. This happens due to the essential minerals they contain, such as potassium and magnesium, for example.

While science has yet to publish a study on the cardioprotective effects of quail eggs, we know for a fact that potassium serves as a blood pressure depressant. This means that when potassium enters the body via quail egg consumption, the veins and arteries dilate, thus lowering the overall levels of blood pressure.

Relieve Stomach Pain

Instead of immediately reaching for pharmaceuticals to relieve various stomach pains, consider using quail eggs as a home remedy. They are effective in treating gastritis. The compounds present in them restore the mucous cells of the stomach lining. Furthermore, if consumed on a regular basis, quail eggs can help treat other issues, such as stomach ulcers. However, research on this is scarce.

Metabolism Boost

Having a healthy metabolism is very important. It affects everything from the health of our organs to our ability to lose weight or gain weight. One of the most remarkable health benefits of quail eggs is that they increase the metabolic rate and improve hormonal and enzymatic function due to their B-family vitamins. Eating quail eggs on keto is highly beneficial because of this.

Leucine, an amino acid that is important in maintaining a healthy immune system is also found in quail eggs. This means eating quail eggs can help us get a more robust immune system. These tiny eggs truly help our bodies and organs function properly!

Eating Quail Eggs Is Helpful During Pregnancy

If you’re a pregnant woman, don’t be afraid to add quail eggs to your diet. They are beneficial to pregnant women thanks to choline and vitamin B12. Choline is essential for the healthy brain development of the fetus. However, the speckled eggs are also rich in protein, zinc, selenium, and iron – highly necessary vitamins and minerals for a healthy pregnancy.

Quail eggs have also been associated with lactation. Traditionally, women would consume these eggs after childbirth to produce more milk. Also, unlike chicken eggs, quail eggs don’t carry infections such as salmonella. This makes them a better choice!

Detox Wonders

Among the other health benefits of quail eggs, there are their detoxifying properties. We all know how important it is to get rid of all the toxins we accumulate. After all, keeping our bodies clean is one of the first steps toward good health.

Fortunately, quail eggs, like regular chicken eggs can really help! The nutrients and minerals found in quail eggs help the body get rid of harmful toxins such as mercury and other heavy metals. They also help to prevent and rid the body of bladder and kidney stones that can build up over time.

Reduce The Risk Of Anemia

The main cause of anemia is the lack of iron. Iron is a very important mineral for our health. It’s needed for our red blood cells, which are vital for carrying oxygen to the cells of our body. As an added benefit, quail eggs are rich in iron. Eating them regularly protects from iron deficiency, thus reducing the risk of anemia. 

Another important mineral is potassium and quail eggs have plenty of it. Compared to chicken eggs, quail eggs have five times the amount. This particular mineral is vital for the proper functioning of our bodies. It’s a natural vasodilator, which means it relaxes the blood vessels. For this reason, potassium regulates blood pressure, keeping hypertension at bay.

They Soothe Allergies

Anti-allergic properties are also included in this list of health benefits of quail eggs. Our bodies sometimes overreact to certain things: pollen, dust, certain foods, etc. This is where the health benefits of quail eggs come into play again! Unlike chicken eggs, quail eggs are considered to be hypoallergenic.

By being naturally rich in ovomucoid protein, they aid the body in fighting allergies. Ovomucoid protein is one of the key ingredients found in most antihistamines or anti-allergy medication.

Eating quail eggs regularly will not only help with allergies but will also provide a boost for your immune system. They also contain anti-inflammatory properties which help to combat autoimmune or inflammatory conditions. For people who have an allergy to chicken eggs, quail eggs are the perfect alternative.

Allergies, however, don’t just manifest on the skin. Plenty of allergies target the respiratory system. Because of the increasing air pollution, our respiratory system is constantly bombarded with toxic chemicals. This increases the number of asthma sufferers and cases of bronchitis. The antioxidants in quail eggs work effectively to combat and neutralize free radicals. This way the effects of pollution are counteracted.

Quail Eggs Increase Energy Levels

When talking about the health benefits of quail eggs, it’s impossible not to mention that they are little energy bombs! Quail eggs can also make you feel more energized due to the multitude of nutrients, minerals, and vitamins they contain. After all, they give the body a lot of good stuff, not only to function properly but to thrive as well.

Help Fight Depression

Depression can be a very difficult mental health problem to deal with. Their nutritional profile enables quail eggs to offer some relief from the symptoms of depression. Nutrients such as choline and vitamin D help with the synthesis of neurotransmitters. Furthermore, vitamin D has been shown to be effective in relieving depressive symptoms. Of course, more research is needed in this area, but all the evidence so far points to quail eggs being effective against depression.

Treat Sexual Disorders

While some health benefits of quail eggs will manifest immediately, others may require a little time to be felt, as is the case of mild sexual disorders. Traditional Chinese medicine used quail eggs to treat such disorders and improve virility. Quail eggs are considered to be beneficial for the prostate. While research in this area is scarce, a study conducted on mice has shown that quail egg yolks can help repair testicular damage that resulted from diabetes.

Beauty Benefits Of Quail Eggs

The health benefits of quail eggs don’t stop at improving various functions of the body. When everything functions properly, we feel good and we start to look better. Eating quail eggs on a regular basis also has positive consequences from an aesthetic point of view.

Improved Skin Health

A remarkable health and beauty benefit of quail eggs translates into skin appearance improvements. Thanks to the high number of antioxidants, this superfood helps protect the skin from sun damage. It also helps fight the signs of aging.

Thanks to an amino acid, lysine, the skin’s collagen production is stimulated. And collagen is one of the hallmarks of youth. It is essential for healthy and youthful skin because without it the skin is not elastic. However, it’s not just collagen production that receives a boost. If you have acne, chances are that eating quail eggs will help you control it better.

Long And Strong Hair

Being rich in zinc, iron, selenium, amino acids, and vitamins A, B, C, and E, quail eggs will do wonders for your hair. Whether you consume them or use them as a hair mask, these eggs will improve the health of your scalp and hair. They also help prevent hair loss and premature graying.

Now, after reading about all these health benefits of quail eggs, it is important to mention that excessive consumption of quail eggs can also have a negative impact on our health. This is why it is recommended to consume them in moderation, just like everything else. Too much or too little of anything can oftentimes lead to an extreme measure. Read this article as well, if you want more information.

To sum up, quail eggs are a superfood. They’re still underestimated by most people and unfortunately, their numerous uses and health benefits are still unknown to a lot of people. Nevertheless, as you can see, by adding them to your diet you bring a boost of minerals, vitamins, and antioxidants that really feed your body, not just curb your hunger. Make sure you buy organic quail eggs, as this is the only way you can get high-quality nutrients!

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