I’ve seen quail eggs everywhere recently. They’re in restaurant menus, in farmer’s markets, in instagram, even many of my patients have asked me about quail eggs. They remind me of my childhood. My little brother used to boil tons of them as a snack… FYI back then I couldn’t even boil an egg because I would burn down the house. But, are they healthy? Healthier than chicken eggs? Do they taste better? They centainly look cuter.
Roughly 5 quail eggs equal to 1 chicken egg in ounces. However, quail eggs are slightly higher in vitamins and minerals and have higher protein content (13% vs 11% in chicken eggs). They also contain a larger yolk to white ratio compared to chicken eggs, which is why they should be consumed carefully, but they are still considered incredibly healthy and nutritious.
These cute little eggs contain incredible health benefits that just made them part of my weekly grocery list. Just like chicken eggs a very small amount of calories packs incredible amounts of vitamins and minerals with amazing health benefits. Some of these benefits are unique to quail eggs. Here are some of them.
- Prevent anemia
Quail eggs have considerably higher Iron levels compared to chicken eggs. Iron aids in producing red blood cells and can give you a boost of energy.
- Reduce blood pressure
Potassium is a mineral that acts as a vasodilator in turn reducing blood pressure and quail eggs are considerably high in this mineral.
- Purify the blood
Quail eggs have been proven to remove certain heavy metals from the body such as mercury. Therefore, if you feel like you eat a ton of fish it might be a good idea to add quail eggs to your diet.
- Boost immune system
Quail eggs are much higher in the amino acid lysine compared to chicken eggs. Lysine is actually responsible for promoting antibody production and therefore boosting the immune system.
- Prevent and treat diabetes
They are also high in the amino acid Leucine, which is responsible for regulating blood sugar levels and balancing insulin.
- Maintain healthy metabolism
The favorite subject for most girls, the battle with metabolism. These little eggs have a generous B complex important for boosting energy and metabolic function in the body. They are also higher in folate, important for all my pregnant friends just like me!
- Fight allergy
This is actually my favorite benefit. With so many people allergic to chicken eggs, who knew there was actually another type of eggs that could not only be hypoallergenic but also fight allergies. They are rich in a component called ovomucoid protein, which is the main ingredient in many anti-allergy drugs.
Other reasons why you should consume quail eggs aside from all the benefits and their hypoallergenic property:
- Quail eggs are bacteria free, they cannot be contaminated with salmonella so you can consume them raw in protein shakes for example. This is due to a component called lysozyme, a known bacteria killer.
- They look chic and cute when you add them to salads. So if you are having friends over for a fancy dinner, consider adding boiled quail eggs to your salad.
- They boil much faster than regular eggs (3 minutes to be exact) which makes them a convenient and nutritious quick breakfast or after workout snack.
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