Quail eggs are eggs that are laid by the birds of various species that fall under the ‘quail’ term. The birds are common in Europe, the southern part of United States, North Africa, and also some parts of Asia. The eggs are smaller than chicken and duck’s eggs. It is widely consumed all around the world, usually multiple eggs at once due to its small size. The eggs are not only delicious and cute but also packed with a lot of nutrients that make the food some healthy choices.

Quail eggs have higher yolk-to-white ratio when compared to chicken or duck’s eggs. Each contains 13% protein which is higher than the protein content in a single chicken egg, which is only 11%. Besides, the egg also contains other important nutrients such as iron, sodium, protein, zinc, vitamin B2, vitamin E, vitamin A, vitamin D, and many others. It also has a significantly higher content of potassium and iron compared to chicken eggs.

In the United States, the consumption of the eggs mostly prevails in the Asian-American community. The eggs are touted as inexpensive street food. However, little do people know that these eggs actually possess a lot of health and medicinal properties which will make them good food for daily consumption.

1. Improves Vision

Quail’s eggs surprisingly contain an impressively large amount of vitamin A. The vitamin is what you need the most to keep your vision healthy and protected. Vitamin A has antioxidant activities that can inhibit macular degeneration and prevent cataracts to develop in your eyes. Consuming enough vitamin A will make you see better and clearer. Your eyes will also appear brighter.

2. Regulates Cholesterol

Despite the large yolk-to-white ratio, consuming quail eggs will not cause the spike of your harmful blood cholesterols. On the opposite, adding quail eggs to your diet will regulate the levels of your cholesterols to a perfect balance. This is because quail eggs contain a large amount of healthy fatty acids. These fatty acids have a beneficial effect on the function of your heart and other organs.

HDL is the good cholesterol type that is needed by the body to combat the negative effect of LDL or the bad cholesterol. 60% of the fat content of quail eggs is HDL cholesterol, making the egg a healthy menu on your diet. However, it should be noted that people who have already suffered from pre-existing cholesterol conditions should not take quail eggs in large quantities because each serving of this food contains around 1.6 grams of saturated fat.

3. Promotes Healthy Body Growth

The protein in quail eggs, just like the protein in regular chicken eggs, is an important part of any diets. Protein is useful for countless activities in the body. It is broken down into some important components which will form new cells in our tissues, bone, muscle, and blood vessels. Without sufficient amount of protein, your body will not grow healthily and normally.

Protein is also necessary for weight loss. Unlike carbs or simple sugars, protein can promote satiety. It makes you feel full longer so you won’t crave for more foods when your body doesn’t actually need it. As a result, your intake of calories will be greatly reduced when you switch your diet to be more protein-based instead of carb-based.

4. Treats Hypertension

Hypertension is the constantly high blood pressure that will lead to a number of chronic diseases when not being taken care of properly. Consuming quail eggs may provide a solution for people with hypertension because it can effectively reduce the blood pressure. There are a number of important minerals present in the eggs, including potassium. Potassium has an effective ability to reduce blood pressure. The mineral achieves this by acting as a vasodilator, an element that relieves stress and pressure on blood vessels and arteries. When the stress and strain are relieved, the flow of blood will become more normal. Quail eggs are better alternatives to chicken eggs when it comes to reducing blood pressure because it has more potassium content than a chicken egg does.

5. Detoxifies The Body

Quail eggs have cleansing properties which make it perfect for detoxification. Body detox is an important thing to do, especially since we live in a world where pollutants, toxins, and harmful chemicals are abundant. There are studies that demonstrated the ability of quail eggs to detoxify the body. They do so by cleansing toxins and other harmful substances from the blood stream. This also affects the well-being of the kidneys and the urinary tract because it reduces the sizes of kidney and bladder stones.

6. Fights Free Radicals

Quail eggs contain some components of antioxidants, including vitamin C and vitamin A, in significant levels. Antioxidants are important elements that boost our health and help our body in its war against the free radicals. Human beings are constantly battling free radicals resulting from the exposure to all kinds of toxins in the environment. Free radicals may cause a lot of dangerous and chronic diseases, including cancer. It is important to get your antioxidants fix from your diet. Quail eggs make a good example of foods that are good for your fight against free radicals.

7. Treats Allergies

A high level of ovomucoid protein can be found in quail eggs. This protein helps the body to fight allergies because of its anti-allergenic nature. Allergic reactions can manifest in various symptoms, including congestion, coughing, sneezing, and inflammation. When you experience these symptoms and you are certain that they are caused by allergies, you should consider eating quail eggs to get your body back to health.

8. Improves Metabolism

Eating quail eggs will give you more energy and help with your weight loss program. This happens because the various vitamin B that are present in quail eggs will boost your metabolic activity. The boosted metabolism occurs in all functions, including hormonal and enzymatic. When your body processes and functions are smooth, you will get a lot of benefits, including theeffectiveness of breaking down fat and protein to energy.

9. Boosts Energy

Besides improving your energy levels by maintaining a healthy metabolism, quail eggs also contain a number of micronutrients and important minerals that can help your body to get the energy it needs.
Besides, the high content of protein in each serving will improve your mood and energy. It is best to take the eggs in the morning because nutrient-dense breakfast which is rich in protein is recommended for people who are commonly dependent on caffeine for energy. The high-protein breakfast will give you morning energy surge to help you kickstart your day.

10. Improves Brain Function

Quail eggs also contain amino acid which is effective at stimulating brain activity and function. The amino acid also nourishes the nervous system so it can work faster and better. Without proper nutrition delivered to the nervous system, our brain function will be disrupted, resulting in the impairment of cognitive, motoric, and other functions. The amino acid and protein content in quail eggs also have aprotective role to brain cells. With the supply of amino acid and protein to the brain cells, thedamage will be prevented and broken cells will be repaired.

Quail eggs also contain a significant amount of choline. Choline is an essential nutrient that is water-soluble and functions like vitamins. Humans can actually make cholines in their livers, but supplementary choline obtained through diet is still imperative to remain healthy. Choline plays a number of important roles in the body, especially for the development of the brain. Choline is a component that serves the role as the messenger of thenervous system. Consuming foods with enough choline will help the nervous system to deliver the signal. As a result, both short term and long term memory will be improved.

In fact, choline is needed by both children and adults to maintain and improve healthy memory. The elderly are also the group that needs dietary choline the most. While it can be obtained by consuming regular chicken eggs, quail eggs contain ahigher amount of choline. Therefore, it is recommended to consume quail eggs to get sufficient choline.

11. Prevents Anemia

Quail eggs contain iron in asignificant amount which is an important mineral that is needed by the body. Iron helps the formation of red blood cells. Thus, consuming enough iron will prevent and ease the symptoms of anemia. The amino acid that is found in quail eggs also has the ability to improve the hemoglobin level in blood cells. Hemoglobin is a protein that binds nutrients and oxygen as the bloodstream transport them to all parts of our body. No wonder, a study found that test subjects who include quail eggs in their diet regularly generally have alower risk of developing anemia.

12. Maintains Healthy Skin

It’s probably unpredictable for many people that eggs can be what they need to maintain beautiful and healthy skin. Quail eggs contain lysine, a type of amino acid that can boost the production of collagen. Collagen is an important protein for theyouthful and healthy skin. It rejuvenates the skin and keeps it tight. If you don’t want your skin to appear saggy and wrinkly, consuming quail eggs regularly will help you maintain the health of your skin.

13. Good for Pregnancy

Since quail eggs contain a large amount of choline, it’s also recommended to consume by expecting and breastfeeding mothers. Choline in a significant amount is needed to support the development of the infant’s brain. Besides, it also reduces the risk of cell death in infants, which will, in turn, reduces the risk of disability and miscarriage.

Breastfeeding mothers should also continue the high choline intake to support the healthy development of their babies’ brains. Pregnant women should start adding choline in the diet since the 20th-week age of gestation. Quail eggs as one of the best sources of choline are perfect to supply this need.

14. Builds Muscle

If you want to improve your muscle mass, eating a lot of foods with high levels of protein content is the best way, along with resistance training. Protein builds muscle mass and tone, apart from being a great energy source. Since eating protein builds muscle, it will also improve the body’s daily need of calories. As a result, it also has a long-term benefit of helping weight loss because the number of calories out will be bigger.

15. Maintains Healthy Hair

Another health benefit of quail eggs is the ability to promote healthy and beautiful hair. This is due to the amino acids that are present in the eggs, especially linoleic acid. Linoleic acid is essential for metabolism, skin regeneration, and hair growth. The fatty acid goes to the roots of the hair and nourishes it, promoting hair growth.With sufficient amount of linoleic acid, your hair and scalp will be healthier. It is also good at preventing and treating hair loss because the fat nourishes the roots of the hair and makes it stronger.