Human needs good nutrition to keep healthy body. The good food also will affect to human growth and development and reparation process of human body. Many researches have been proven that food that contain high nutrients and eating well balance food can significantly improve human health. To provide and nourish the body with nutrients, we need to consume variety of food. including vegetables, protein, carbohydrate source, fruits, grain, and and others.egg is one food that very well known among people worldwide and it is as popular as chicken meat, duck, roe and other fish.
Egg is an excellent source of protein and it contains complete amino acid unlike other protein source of food. We used to consume chicken egg but beside the common chicken egg. People also know the quail egg especially Asian countries people especially Japanese, Chinese and Indonesian. Quail egg is the egg of quail bird which has smaller size rather than chicken egg but it contains many nutrients and even the nutritional value of quail egg is three or four times greater than other types of eggs such as chicken egg.
Nutrition Facts
Quail egg or the egg of Coturnix japonica bird is considered 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 contain 11% proteins. Quail egg also contains other nutrients such as Vitamin E, zinc, Vitamin B2, iron and other beneficial nutrients. It is mentioned that quail egg contains five times greater content of iron and potassium compared to chicken eggs. Here are the list of nutrient content 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 of Quail Egg
Even it comes in small sizes, quail egg packed with lots of nutrient which provide many benefits to the body and it has been proven by some studies. The benefits of quail eggs are listed below
1. 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 its broken.
2. Prevent anemia
Study show that women who consume quail egg regularly tend to have lower risk of developing anemia. Quail eggs contains 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 haemoglobin within the red blood cells. The haemoglobin itself is a protein which play important role in oxygen and nutrient binding as well as transportation through all parts of the body.
3. 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. This make quail eggs as blood purifier.
4. Enhance body development
Protein is the main body building block and it is required in the development process of the body especially in children. Quail contains high amount of protein which may promotes body development and it also promotes better organs function within the body.
5. Boost immune system
Quail eggs contain many amino acid including lysine and it can boost immune function. Lysine or a type of amino acid is known can promote the antibodies production and support the immune function response.
6. Prevent diabetes
Who knows that quail egg can prevent diabetes. Study reported that quail egg contains amino acid especially Leucine which can help in regulating blood sugar level and maintain the balance level of insulin that makes it a good food to prevent and treat diabetes.
7. Maintain healthy skin
Quail eggs is an excellent source of protein and it contains Lysine, an amino acid that can promotes the collagen production. Collagen is a type of protein that is required in keeping skin layer tightness and prevent it from sagging and wrinkle.
8. 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.
9. Build muscle
The high protein content of quail egg makes it perfect as a food for building muscle. If you want to have great muscle tone you can consume quail eggs regularly and taking exercise as well.
10. Reduce the risk of heart disease
Quail egg contains important nutrients and vitamins that can reduce the risk of heart disease by 24% according to study by Lee et al in 2010. This benefits served by the presence of Vitamin E or tocopherol.
11. Improve vision
Quail egg contains some amount of vitamin A that is vital part of the eyes organs. To maintain healthy eyes, taking quail eggs regularly will be very helpful especially to prevent age macular degeneration that occur mostly in older age.
12. Promotes healthy hair
Health Benefits of Quail Eggs could be promotes healthy hair. Quail egg contains many amino acid especially the Linoleat acid that can nourish the hair roots and promote healthy hair growth.
13. Promotes bones development
The amino acid contents in quail egg especially Lysine also play important role in bones development especially in children.
14. Lower blood pressure
Quail eggs not only rich in protein but it also rich in fatty acids such as DHA or Docosahexaenoic acid. DHA is a type of fatty acid which can help in normalize the blood pressure within the body and reduce the risk of cardiovascular disease.
15. Reduce cholesterol
According to study which published in the Dietary Guidance of America in 2012 quail egg contain less trans fatty acid that means its is good food that contain less cholesterol compared to other egg such as chicken egg. 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.
16. Maintain healthy teeth
Quail eggs especially the yolk part contain many minerals including Zinc which is required in maintaining healthy teeth.
17. Relieve depression
Quail eggs doesn’t only contain vitamin, mineral, carbohydrate and protein. It is also completed with some sex hormones according to study by Daniel in 2010. Quail eggs contain anti depression properties that called as hormone P which is effective in relieving depression especially in women who suffer from menopouse syndrome.
18. Treat allergy
Usually people will suffer from allergy when they consuming eggs. Study has been proven that quail egg is totally save and it doesn’t cause any allergic reaction due to the ovomucoid protein within the quail egg. For your information, this protein is usually found in the anti-allergy drug.
19. Help to recover faster
Due to the high level of protein and other nutrients, the quail egg will help you to recover fast from any types of disease since it promotes the new cells regeneration and the organ reparation.
20. Relieves asthma and tuberculosis
It is believed that quail eggs contains nutrients that beneficial in treating asthma and tuberculosis.
21. Promotes sexual function
It has been mentioned before that quail eggs contains some sexual hormones which can enhance the sexual organs function such as prostate gland in male.
22. Treat gastritis
Quail egg contains anti-inflammatory properties that can help in treating stomach ulcer or gastritis. The amino acid content of quail egg also help in repair the broken lining of stomach that caused by infection.
Health Side Effects and Tips to Consume
There is no side effect reported after consumption of quail egg including allergic reaction, since quail egg is save and doesn’t rise any allergic reaction. But even so, it is recommended to not consume quail egg more than twenty eggs per day. To know more about how to consume quail egg better check these tips
- Purchase only good quality quail egg from market and avoid to purchase the spoiled one
- Consuming five quail eggs a day will be enough to get its benefits. Excessive consumption of quail egg may cause Vitamin A intoxication especially if you consume it along with other food which is source of vitamin A such as carrot and fish
- Quail eggs is save to consume raw since its bacteria free. The quail egg contain Lysozyme or known as bacteria killer which makes quail eggs save even if you eat eat raw.
- Wash the egg just before you consume it
- You can enjoy the delicate taste of boil egg by making its as many dishes such as omellette, or use is as subtitute of chicken egg in many other dish that require egg
- Add some quail egg on your soup, stew or even salad to get more benefits and you can serve it with may ways including boiled, pan fried or even baked.
Those are the benefits of quail egg that you didn’t realize. If you want to get the benefits, don’t be hesitated to start consume it.