Good things certainly do come in small packages! Look no further than quail eggs – at about an inch length, they’re one-fifth the size of a chicken egg. But don’t be fooled by that. These tiny eggs are densely packed with vitamins and minerals and, gram for gram, much more nutritious than chicken eggs.1 Traditional Chinese medicine also values these eggs for their medicinal properties. Here’s why you should give this rich and creamy egg a go.
1. Is Rich In Nutrients
Quail eggs are a treasure trove of vitamins and minerals. They contain iron, magnesium, phosphorus, potassium, sodium, zinc, thiamine, riboflavin, niacin, vitamin B6, vitamin B12, vitamin A, and vitamin E. They also contain folate and calcium, which are particularly important during pregnancy, helping prevent birth defects such as spina bifida in your baby and developing your baby’s bones. Quail eggs are also a source of vitamin D, required for the proper absorption of calcium. That’s a pretty impressive list of nutrients for such a tiny egg!2 3
2. Tackles Allergic Rhinitis
With rising pollution levels, allergic rhinitis is becoming a growing concern for many. Quail eggs may be able to save you from the runny nose and constant sneezing which this condition causes. We’ve known about the anti-allergy property of quail eggs for a while – Dr. J.C. Truffier is credited with advocating the use of raw quail eggs for treating allergies way back in the 70s. Scientific research has found that quail egg supplements can reduce both the number of symptoms as well as their severity in people suffering from allergic rhinitis.
Here’s how it works. Allergens like mold, dander, and pollen contain protease enzymes which provoke an inflammatory allergic reaction when they’re inhaled. Protein fractions in quail eggs such as ovoinhibitors and ovomucoids work as protease inhibitors and can quell allergic reactions.4 5
But if you’re considering taking the eggs raw, do keep in mind that raw eggs can be contaminated by Salmonella bacteria which cause food poisoning. It’s always safer to have eggs that are cooked or pasteurized.6
3. Eases Asthma Attacks
The anti-allergic activity of quail eggs makes it useful against asthma too. One study looked at 180 children with asthma induced by dust mites. It was found that those who took a quail’s egg extract experienced a significant reduction in the intensity and frequency of asthma attacks.7
4. Keeps Your Skin Supple
The whites of quail eggs contain an amino acid called lysine.8 Lysine plays a critical role in forming collagen, a protein that helps keep your skin supple and strong. Our bodies don’t make this essential amino acid and, therefore, we need to get it from foods like quail eggs.9
5. Protects Your Eyes And Prevents Night Blindness
Quail eggs are a good source of vitamin A, with a 100 gm serving giving you 543IU of this vitamin.10 This nutrient plays a crucial role in keeping your eyes healthy. In fact, a deficiency in vitamin A is the main cause of preventable blindness in children. Vitamin A can help prevent night blindness as it is used to produce pigments which help you see in low light. It also nourishes your cornea and other eye parts. Without sufficient vitamin A, you can’t keep your eyes lubricated.11
6. Slows Down Aging
According to traditional Chinese medicine (TCM), quail eggs can slow down aging. Ancient Chinese wisdom describes Yin and Yang as principal forces that govern medicine. Good health usually requires a balance between Yin, which has feminine, dark, and negative qualities, and Yang, which has masculine, bright, and positive qualities.12 In order to slow down the aging process, you need to nourish Yin, facilitate blood circulation, and remove excessive Yang. Foods such as quail eggs are included in the diet for this purpose. Other foods recommended for putting the brakes on the aging process include quail meat, Chinese yam, lotus root, green tea, lily bulb, and honey13
Although the effect of quail eggs on aging hasn’t been scientifically studied, here’s what we do know. Quail eggs contain choline, a nutrient that’s been linked to sharper memory and which may help your brain deal better with aging. It also has vitamin A, selenium, and zinc which are good for your skin and have antioxidant properties that can protect against the damaging effects of free radicals.14
7. Helps Tackle Diabetes
Diabetes is a dangerous condition that’s becoming increasingly common. Traditional Chinese medicine treats this condition by eliminating excessive Yang, nourishing Yin, and strengthening the health of internal organs. Diet plays an important role here. And quail eggs, alongside other foods like bitter melons, spinach, green tea, mulberry fruit, and duck eggs, are thought to help improve diabetes.15 Remember, though, you need to keep your doctor in the know if you’re making any changes to your usual meal plan.
A Word Of Caution: They’re High In Cholesterol
While quail eggs are nutrient dense and healthy, they do contain high levels of cholesterol – even more than chicken eggs. One quail egg (9 gm) has about 76 mg of cholesterol while a small chicken egg (38 gm) has about 141 mg of cholesterol. This means a 100 gm serving of quail eggs will give you a whopping 844 mg of cholesterol – as against 372 mg of cholesterol in a 100 gm serving of chicken eggs!16 17 You could easily exceed your daily recommended level of 200 grams of cholesterol if you aren’t careful. So, if you’re trying to cut your cholesterol levels, enjoy quail eggs in moderation.
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