Quail Eggs Benefits, Nutrition, Risks, and More About This Superfood

by bright
Quail Eggs Benefits, Nutrition, Risks, and More About This Superfood

If you’re looking for ways to improve your diet and health, look no further than quail eggs. These eggs are little miracles, and are often touted as the next superfoods.

We’ll go over everything you need to know about quail eggs and their health benefits. So read on.

What are quail eggs?

Quail eggs are, obviously, eggs laid by quails. You can find quail eggs at almost any grocery store or health food store these days, although be prepared to pay a little extra. They’re often pricey because they’re so healthy.

As for the taste, these little nuggets are a bit like chicken eggs – white and orange in color (the difference being that they’re much more vibrant in color). Their taste is similar to chicken eggs, as well, although with a stronger flavor. Like chicken eggs, they’re full of vitamins, minerals, and proteins, but there’s more to it…

How to cook quail eggs?

As with most eggs, you can cook quail eggs in boiling water. Just remember that these little eggs cook a lot faster than chicken eggs – about 2 to 4 minutes on the stove is all you need for boiling.

When cooking quail eggs, the possibilities are endless. You can make quail eggs into a mix of scrambled eggs (with meat), fried rice, or even a tasty omelet. There are a lot of online recipes that take advantage of the small size of these eggs.

So now let’s talk about what they’re good for. As with any egg, it’s full of protein and other essential vitamins and minerals such as vitamin D. In fact, one egg has about 15 grams of protein – that’s as much as an entire cup of milk! No wonder they are so popular.

Now, if you want to know what makes quail eggs different from other types of eggs – it comes down to their nutrient density. What that means is that they pack a lot more nutrients for their size than a chicken egg does.

A study found that quail eggs have about twice as much vitamin A and vitamin E than chicken eggs do, and almost three times the amount of iron. In fact, quail egg whites contain folate instead of folic acid (like chicken eggs). Folate is an important part of any diet and helps prevent neural tube defects in fetuses.

As for protein, quail eggs have one of the highest protein contents of all the other egg types. If you’re looking to increase your protein intake, quail eggs is the perfect option.

What else do quail eggs have to offer?

You might be wondering what else they have to offer. Let’s talk about vitamins and minerals that aren’t found in other types of eggs. One particular area that these little eggs excel at is vitamin B12.

Quail eggs benefits are many. A quail egg has more vitamin B12 than a boiled chicken egg. They also have an impressive amount of biotin (in the yolk) and pantothenic acid (in both the yolk and white). Pantothenic acid is important for overall health and can help prevent heart disease, type 2 diabetes, and arteriosclerosis.

There’s also potassium in quail eggs – which many people don’t get enough of from their diets. A single quail egg contains about 70 milligrams, which is about 10% of the daily recommended amount for healthy adults. An egg yolk has about 40 milligrams of potassium, while the white’s only contains about 30 milligrams.

As you can imagine, there’s a lot of calcium in quail eggs as well. It’s found primarily in the yolks, but the white contain some calcium as well. About 21 eggs can give you around 880 milligrams of calcium. The same amount of chicken egg white contains only about 69 milligrams.

There are some other nutrients found in quail eggs, including vitamin B1 and copper (which is also in chicken eggs but in smaller amounts).

It’s also important to note that quail eggs have one-fifth the cholesterol of chicken eggs, with only 6 milligrams of cholesterol per serving vs. 11 milligrams in a boiled egg. If you eat just one quarter cup of quail eggs each day for three months, instead of chicken eggs, you’ll lose about 5 pounds of fat – mostly in your midsection and thighs.

What are some other quail eggs benefits?

Quail eggs are also good for your hair and skin. Their yolks contain lutein – which helps keep skin smooth and helps slow the aging process. Egg white which is rich in B-complex vitamins that improve hair or skin health as well.

What are the risks of eating quail eggs?

There’s no real reason not to eat quail eggs – unless you’re allergic to them or have a weaker immune system. As with any food and the changing seasons, some people may develop issues if consuming too much. If you commonly get diarrhea, loose stools, or gastrointestinal distress after eating quail eggs, stop consuming them.

When to avoid eating quail eggs?

Being so small in size, it’s easy to consume too many quail eggs. Remember that each egg has about one-fifth the calories of a chicken egg and also contains less fat and cholesterol, but more vitamin C and calcium. While they’re not bad for you in moderation, they can provide your body with too much of a ‘good things’ if you eat too many of them. And this can result in some issues.

Does quail eggs can cause diarrhea?

Chicken eggs produce a protein that can trigger digestion issues in some individuals. This happens when the protein binds to the lining of the intestines, causing inflammation and watery diarrhea. However, quail eggs are less reported to cause this issue. But it’s possible that they could be a problem for people with weaker immunity or digestive problems who have had recurrent bouts of diarrhea due to various foods in the past.

If you tend to frequently experience these types of symptoms, refrain from eating quail eggs. If you generally eat quail eggs but don’t get intestinal problems, eating around 10 eggs two to three times a week should be fine without any side effects.

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