Who likes to eat eggs? Wow, surely many small children like us who like this one food.
Eggs that we usually consume usually come from poultry, such as chickens, ducks, and birds.
In addition to chicken eggs, there is a type of egg that is often consumed by children, namely quail eggs. In contrast to other types of poultry eggs, quail eggs have a small size.
Both chicken eggs and quail eggs have an equally delicious taste.
But between the two, which one is better for us to consume, right? Let’s find out the answer, shall we!
What are the contents and benefits of quail eggs?
1. High in protein
Just like chicken eggs, quail eggs are high in protein. One serving of quail eggs (5 eggs) contains 6 grams of protein which turns out to be as much as one chicken egg.
Protein nutrition is needed by the body to be used as a source of energy, maintain stamina, maintain healthy skin and hair, and build and strengthen muscle mass.
2. Rich in vitamin A and choline
Mini eggs produced by quail are also rich in vitamin A and choline. Each serving of quail eggs offers 119 milligrams of choline and 244 IU of vitamin A.
That means, a serving of quail eggs (equivalent to 5 eggs) can provide about 22-28% of your daily choline needs and 8-10% of your daily intake of vitamin A.
Both work together to maintain the body’s immune system to prevent the risk of disease and infection, especially preventing the development of heart disease. Vitamin A and choline also work to maintain the function of your nervous system and your sense of sight.
3. High in selenium and iron
Quail eggs contain more selenium (26%) and iron (9%) than chicken eggs.
Selenium is useful for maintaining cognitive function of the brain, increasing thyroid hormone metabolism, and repairing DNA damage.
Meanwhile, iron functions to produce healthy red blood cells to prevent anemia. Iron may also potentially provide protection against heart disease.
The combination of iron and selenium is needed by the body for muscle metabolism and maintaining healthy blood vessels.
The following is a list of nutrients contained in chicken eggs:
1. Riboflavin (Vitamin B2)
Riboflavin which is also known as vitamin B2, has many benefits for the body, including: Promotes growth Energy metabolism Development of red blood cells Vision Healthy nervous system function Antioxidant nutrition The human body cannot store riboflavin, therefore it is important to always consume food sources vitamin B2. Get information, inspiration and insights in your email. Register an email Read also: Boiled or Fried, Which is a Healthier Way to Cook Eggs? Consumption of two eggs is known to meet the intake of 24 percent of daily vitamin B2 needs.
2. Vitamin D
Vitamin D has a number of uses for the body, such as: Has an important role in the body’s absorption of calcium and phosphorus Important for the maintenance of healthy bones and teeth Contributes to the maintenance of healthy muscle function Egg yolk is one of the few foods that naturally contain vitamin D. In fact, the consumption of two eggs can provide 82 percent of the recommended daily intake of vitamin D.
3. Vitamin E
Vitamin E has beneficial antioxidant properties that play a role in maintaining health. So eggs may be beneficial for: Maintaining heart health. This refers to the results of studies linking vitamin E with lower rates of heart disease. Studies have also found a close relationship between vitamin E and immune function, prevention of certain cancers, reduction of age-related eye disorders, and slowing of cognitive decline associated with aging. Consumption of two eggs a day is known to produce 20 percent of the daily vitamin E requirement.
4. Pantothenic Acid (Vitamin B5)
Pantothenic acid, commonly called vitamin B5, plays a role in several things, including: Converting food into energy and breaking down fat It also aids in the production of vitamin D Although rare, vitamin B5 deficiency can cause fatigue, irritability, numbness, and cramps muscle.
One serving of food consisting of two eggs is known to provide 22 percent of the daily requirement of vitamin B5.
5. Vitamin B12
Vitamin B12 is also needed by the body, such as: Very important in the formation of red blood cells Converting food into energy Maintaining healthy immune and nervous system function Vitamin B12 deficiency has been reported to cause fatigue, weakness, weight loss, decreased appetite, dizziness, constipation, and constipation. much more. The human body is not able to make vitamin B12 on its own. Therefore, it is important for us to eat foods that contain this vitamin. One serving of food consisting of two eggs is known to meet 15 percent of daily B12 needs.
6. 6. Vitamin A
Vitamin A is important for: Maintaining healthy skin Maintaining the immune system Maintaining eye health Vitamin A deficiency has been reported to cause hair loss, skin problems, dry eyes and an increased risk of infection. Eating two eggs every day is known to produce 14 percent of daily vitamin A needs.
7. Iron
Iron is an essential mineral that produces hemoglobin. This nutrient is known to have a number of benefits, including: Carrying oxygen to the body’s tissues Iron is also important in helping muscles store and use oxygen. Although important, it is estimated that 1 in 8 Australians have an iron deficiency problem. Iron deficiency can cause a reduced supply of oxygen to the body’s tissues and organs, which can cause fatigue, headaches, insomnia, and loss of appetite. One large egg has been shown to contain 0.9 mg of iron. Most of these substances are found in the yolk. One serving of two eggs can provide 14 percent of the daily iron requirement.
8. Phosphorus
The benefits of phosphorus include: It is essential for the development and maintenance of healthy bones and teeth, and cell membranes. Phosphorus also contributes to energy metabolism and muscle growth. Low levels of phosphorus can cause loss of appetite or bone pain.
Healthier Chicken Eggs or Quail Eggs?
Actually, these two eggs are equally beneficial for health.
However, if we look at the fat content, chicken eggs tend to be healthier than quail eggs.
Especially for people who have high cholesterol, you should limit eating quail eggs.
In addition, because of its small size, we may often not be aware when eating quail eggs in large quantities.
However, this does not mean that we are free to eat as many chicken eggs as we like, right!
Remember, there is still a saturated fat content that should not be underestimated.
To be safer and healthier, eat processed eggs made by boiling or other methods that don’t require a lot of oil or butter.