Quail Eggs: Nutrition and Health Benefits
Quail eggs come from a wild bird known as a quail. They are oftentimes smaller than chicken eggs but are known for their high nutritional value despite their smaller size. As they say, dynamite comes in small packages and these eggs make no exception. In many parts of the world, quail eggs are regarded to be an absolute delicacy. From Europe, to Asia, to North America, these delightful eggs feature in a host of tasty dishes and meals. On many menus, they are known to showcase sophistication and premium quality. In other countries, these eggs are as standard as our everyday chicken eggs and make the perfect breakfast food, or mid-day snack. However, or wherever you choose to eat your quail eggs, they boast a myriad of wonderful health benefits and nutritional qualities.
Health Benefits of Quail Eggs
- High protein levels
When it comes to their nutritional value, quail eggs are worth all the fuss. They contain around 13 percent protein and are also super rich in B-vitamins such as Thiamine (also known as Vitamin B1) and B6. This amount of Thiamine is, in fact, more than you find in chicken and thus this food is a powerhouse when it comes to getting essential B vitamins. Vitamin B1 is essential for the healthy functioning of the nervous system and also supports a healthy heart, stomach, brain, and digestive system. Protein is also essential when it comes to creating and repairing bodily tissues and creating enzymes and other important chemicals and hormones.
- Boasts high potassium levels to support overall health
Quail eggs also have high levels of potassium. This amazing chemical element is able to enhance the strength of your muscles, balance water levels, regulate electrolyte function, and support the metabolism. Low potassium levels have been linked to an array of conditions, including high blood pressure, heart disease, digestive problems, cancers, and stroke. By keeping the potassium levels in the body at a healthy level, you reduce the risk of these conditions.
- Anti-inflammatory properties
Quail eggs are anti-inflammatory in nature and this means that they can boost immunity and ward off a number of inflammatory conditions. Reducing inflammation in the body is key to ensuring ultimate health and wellbeing. Incorporating quail eggs into your diet can support a number of inflammatory conditions such as arthritis, joint pains, chronic conditions, and coughs or bronchitis. In fact, they have been known to support certain reparatory conditions such as asthma.
- It’s a great substitute for people who cannot eat chicken eggs
Quail eggs are a great pick for people who cannot eat chicken eggs, but still want to enjoy an egg and reap their various benefits. These amazing eggs are known to have less allergens than other eggs and thus are a brilliant pick if chicken eggs do not agree with you. They have even been shown to embody anti-allergenic properties thanks to a special protein known as ovomucoid (which is often found in anti-allergy medication) and are thus a brilliant pick for anyone who struggles with allergies. However, if you’re allergies are serious it’s always best to consult a health care provider and you should check out various options to treat reactions and strengthen your bodily response.
- They can clean the blood and help to rid it of harmful toxins
Quail eggs are a great pick if you want to clean your blood and rid it of various toxins and heavy metals. The amazing quality of protein in these eggs adds to its detoxifying properties and it is thus a great pick for anyone who wants to detox their blood or strengthen the kidneys. Kidney disease is often caused by a large build-up of harmful waste products and if left untreated can lead to weakness, shortness of breath, fatigue, and confusion. It’s thus essential to eat foods that purify the blood and keep things working at an optimal level.
- They are a rich source of iron
Quail eggs are also rich in iron and this mineral is an essential part of the haemoglobin process. Haemoglobin ensures that your red blood cells are able to carry enough oxygen throughout your body. Adequate iron levels also ensure that your vital functions work properly and will guarantee that you maintain good energy levels, retain focus, have a healthy immune system, and are able to properly regulate body temperature. If you struggle with anaemia, then quail eggs are a great pick!
How to Make these Wonderful Eggs and Incorporate them Into Your Diet
Much like chicken eggs, there are an array of ways that you can cook a quail egg. A popular pick is to boil them; however, you can also poach them or fry them.
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Boiled Quail Eggs – a Classic Favorite
When it comes to boiling your quail eggs, you simply boil them as you would a chicken egg. However, since they are smaller than chicken eggs, you can use less water.
- Fill a small pot with water (about 3-4 centimetres) and bring to the boil.
- Lower your quail eggs into the water gently
- Allow them to cook for about a minute or 2 for a soft-boiled egg and 4 minutes for a hard-boiled egg. Once simmered, drain the quail egg under cold water, de-shell, and serve.
Quail eggs can be included in an array of dishes. Some ideas include:
- A delicious addition to any breakfast dish, from Eggs Benedict or Eggs Florentine
- As part of a delicious salad
- As a starter with crab or salmon pate and toasted bread
- On top of mini burgers or meat dishes
- Dipped in celery salt and other herbs as a starter
- Served on top of smoked mackerel or haddock
Whether you decide to make a simple, yet delicious boiled quails egg, or want to get more adventurous with your recipe, these eggs are an absolute delight. They are super rich in important minerals and vitamins and will promote ultimate health and wellbeing in anyone who consumes them.