Welcome back to The Pajama Nutrition Counselor! Today, we're diving into the benefits of high-protein diets during perimenopause and menopause. As women go through these stages, their bodies experience significant hormonal changes, leading to symptoms like weight gain, muscle loss, and fatigue. A protein-rich diet can help maintain muscle mass, support metabolism, balance hormones, improve bone health, and enhance mood and energy levels.1 Quail eggs, despite their small size, are a nutritional powerhouse packed with vitamins, minerals, and protein, making them an excellent addition to your diet.2 They provide significant amounts of vitamin B12, selenium, riboflavin, and choline, which are essential for energy production, thyroid function, and nervous system health.2 Research has shown that quail eggs can have positive metabolic effects, such as improving lipid profiles and reducing blood sugar levels, making them beneficial for managing conditions like diabetes.3
Quail eggs are also rich in antioxidants, which can help reduce cellular damage and inflammation, and they are easier to digest than chicken eggs.2 To incorporate these little gems into your diet, try this fun twist on Scotch eggs using ground chicken and quail eggs.
Find the recipe here.
References
- Tunsaringkarn T, Tungjaroenchai W, Siriwong W. Nutrient Benefits of Quail (Coturnix Coturnix Japonica) Eggs. International Journal of Scientific and Research Publications. 2013;3(5). https://www.ijsrp.org/research-paper-0513/ijsrp-p1729.pdf
- Quail Eggs: Nutrition, Benefits, and Precautions. Healthline. Published February 24, 2020. https://www.healthline.com/nutrition/quail-eggs-benefits#bottom-line
- Lontchi-Yimagou E, Tanya A, Tchankou C, Ngondi J, Oben J. Metabolic effects of quail eggs in diabetes-induced rats: comparison with chicken eggs. Food Nutr Res. 2016;60:32530. doi:10.3402/fnr.v60.32530