Published: 08/28/2015 - Updated: 03/08/2020
Author: Dra. Loredana Lunadei, PhD
If you still haven’t tried quail eggs, it’s time you discover their amazing nutritive properties. Let’s get inspired to make them at home, parboiled, in soups or stews, for both your and your family’s enjoyment.
First of all, we need to point out that currently, this food greatly surpasses the benefits provided from consuming chicken eggs, not only in vitamins and minerals, but also because it is low in cholesterol, and it helps fight allergies that affect the respiratory system.
Protects the heart
One of quail egg’s most recognized values is that it is high in Omega-3’s and selenium. These compounds are important for regenerating cells and for protecting the cardiovascular system. By eating these eggs you will bring health to your heart, helping to avoid thrombosis. This is because the omega-3’s help reduce triglycerides.
Recommended for individuals with hypertension
If you are hypertensive, eating quail eggs can also be very helpful for you. It’s important that you discuss this with your doctor, however, because according to some nutritionists, the fats in these eggs help regulate blood pressure, helping to increase artery elasticity.
More proteins, vitamins and minerals
Studies performed at Columbia University and the University of San Marcos, Peru, have found that quail eggs contain more proteins, minerals and vitamins than chicken eggs.
They contain considerably larger amounts of Vitamin A, Vitamin B1, B2, B3, and Vitamin D. The same is true for phosphorus, iron, sodium, potassium, calcium and magnesium.
Low in cholesterol and calories
One of the perhaps most notable properties of quail eggs is that they help reduce triglycerides and cholesterol, and they are low in calories. As you may already know, by eating at least 6 small quail eggs, not only will you not gain weight, but you will also avoid accumulating harmful fat in the body.
People that should eat quail eggs
Because of everything previously mentioned, we can easily observe that quail eggs can be recommended for anyone, especially for children that are developing physically and intellectually. Adults, as well, require special amounts of calcium and vitamin A. Don’t be afraid of eating these eggs every day. Generally, in Peru, these eggs are eaten as snack, boiled with a bit of salt.
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If you suffer from allergic rhinitis, asthma, or other respiratory conditions, quail eggs can help you fight them. According to several studies, these benefits remain intact even when eating them boiled, or added to meals and juices.
There is a long list of positive effects associated with quail eggs. They also benefit the digestive tract and alleviate stomach ulcers.
Some people even believe they help strengthen the immune system and improve memory. If you are anemic, eating these eggs could be your solution, as they raise the body’s hemoglobin count.
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A detailed look at composition…
We’ve already stated that quail eggs have important vitamins and minerals, calcium and more, but just so you can have some detailed information, they also contain 3.65 mg iron, 13.05 g protein, 0 g fiber, and 132 mg potassium.
If you thought that was all, however, there’s more…13 mg iodine, 1.47 mg zinc, 0.41 g carbs, 13 mg magnesium, 141 mg sodium, vitamin D, vitamin E, vitamin K, 226 mg phosphorus, 844 mg cholesterol, 11.20 g fat, 0.41 g sugar.
Did you know that Chinese citizens eat quail eggs to fight against tuberculosis? They also use it to heal the kidneys, the liver, and the gallbladder.
Specialists state that quail eggs can be eaten raw, without running the risk of contracting infections like salmonella. I advise that you eat them cooked, however, because they taste better this way. You can boil them just like chicken eggs. Once the water starts to boil, allow to boil for 5 minutes, and they are ready. Do not overcook these eggs as they will lose their beneficial properties.
They can be eaten in the morning with breakfast, at lunch as an appetizer, or at night, whenever you want. Just add a pinch of salt, to taste, or serve in salads or with vegetables. I generally pack them in my kids’ lunch, which makes them very happy.
If this is the first time you’ve heard about their wonderful health benefits, then I suggest you work up the courage to try them, and offer them to your family too.
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