CrossFit South Rockland

Monday, April 9, 2018


Quail egg is considered to have better nutrients rather than chicken eggs. It is mentioned that the quail egg contain 13% protein and it is greater than the protein in chicken egg which only contains 11%. Quail egg also contains other nutrients such as Vitamin E, zinc, Vitamin B2, iron and other beneficial nutrients. It has five times greater content of iron and potassium compared to the chicken egg. Here are the list of nutrient contents of 9 gram of quail egg:
·      Calories 14 kcal
·      Fat 1 gr
·      Cholesterol 76mg
·      Sodium 13mg
·      Potassium 12mg
·      Protein 1.2g
·      Vitamin A 717.0 μg
·      Vitamin D 1% DV
·      Vitamin B12 1% DV
·      Iron 1%

Health Benefits
Even though they come in small sizes, quail eggs are packed with lots of nutrients that provide many benefits to the body:

1.     Good For Growth
Consuming quail eggs on a regular and moderate basis have been found to be very beneficial for the overall development of our body. This benefit of quail eggs is mainly because of the abundance of protein in them.
2.      Maintain healthy metabolism
      Quail egg contain many nutrients including Vitamin B complex which is important to keep energy balance through maintaining normal metabolism. The vitamin B complex include the vitamin B12 and B6 are the keys of several metabolic enzymes and they play crucial roles in the energy production.
3.     Build muscle
The high protein content of quail egg makes it perfect as a food for building muscle. If you want to have great toned muscle, you can consume quail eggs regularly in addition to exercising.
4.     Reduce the risk of heart disease
Quail eggs contain important nutrients and vitamins that can reduce the risk of heart disease by 24% according to study by Lee in 2010. This benefits served by the presence of Vitamin E or tocopherol.
5.     Promote brain function
Quail eggs contain amino acid and great protein level which can help to stimulate the brain function and nourish the nerve system in brain so it can work better. The amino acid or protein in quail eggs also protect the brain cells from damage and repair the cell if it’s broken.
6.     Prevent anemia
Study shows that women who consume quail egg regularly tend to have lower risk of developing anemia. Quail eggs contain iron which can help in red blood cell formation and prevent anemia while the amino acid in quail egg also may increase the level of hemoglobin within the red blood cells. The hemoglobin itself is a protein which play important role in oxygen and nutrient binding as well as transportation through all parts of the body.
7.     Purify the blood
Quail egg have been proved can help the body to remove certain heavy metals and toxin such as mercury. The amino acid and other component of quail eggs can bind the toxin and flush it away from the body.
8.     Reduce cholesterol
According to study which published in the Dietary Guidance of America in 2012, quail eggs contain less trans fatty acid which means they have less cholesterol compared to other egg such as chicken eggs. The fatty acid content of quail eggs also can decrease the LDL or Low density lipoprotein level within the blood or known as bad cholesterol as well as increase the amount of HDL or High Density Lipoprotein that known as good fat.
9.     Maintain healthy teeth
Quail eggs especially the yolk part contain many minerals including zinc which is required in maintaining healthy teeth.
10.  Do not cause allergic reactions
Studies have shown that quail egg is totally save and doesn’t cause any allergic reaction due to the protein within the quail egg. For your information, this protein is usually found in the anti-allergy drug.
11.  Help to recover faster
Due to the high level of protein and other nutrients, the quail eggs will help you to recover fast from any types of disease since it promotes new cells regeneration.
12.  Relieves asthma and tuberculosis
It is believed that quail eggs contains nutrients that are beneficial in treating asthma and tuberculosis.
13.  Treat gastritis
Quail egg contains anti-inflammatory properties that can help in treating stomach ulcer or gastritis. The amino acid content of quail eggs also helps with treatment of the broken lining of stomach that was caused by infection.
14.  Boost immune system
Quail eggs contain amino acid including lysine and it can boost immune function. Lysine or a type of amino acid is known to promote the antibodies production and support the immune function response.
15.  Prevent diabetes
Study reported that quail egg contains amino acid, Leucine, which can help in regulating blood sugar level and maintain the balance level of insulin which makes it a good food to prevent and treat diabetes.
16.  Maintain healthy skin
Quail eggs is an excellent source of protein and contains Lysine, an amino acid, which can promote the collagen production. Collagen is a type of protein that is needed in keeping the skin layer tightness and prevent it from sagging and wrinkling.
17.  Good For Eyes
Eating quail eggs on a regular and moderate basis has been found to be very beneficial for improving your eyesight and for protecting eyes from damage. This benefit of quail eggs is mainly because of the presence of antioxidants like Vitamin A.
Health Side Effects and Tips for Consumption
There is no side effect reported after consumption of quail eggs including allergic reactions. However, it is recommended to not consume more than twenty eggs per day. Here are some tips on quail eggs:
·       Purchase only good quality quail eggs
·       Consuming five quail eggs a day will be enough to get their benefits. Excessive consumption of quail eggs may cause Vitamin A intoxication especially if you consume them along with other food which is a source of vitamin A such as carrot and fish
      Quail eggs is save to consume raw since they are bacteria free. The quail eggs contain Lysozyme, known as bacteria killer, which makes quail eggs save even if you eat them raw.
·       Wash the egg just before you consume it
·       You can use quail eggs as a substitute for chicken eggs
·       You can serve them boiled, pan fried, or even baked.


By Nataliya Olifer

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