Quinoa (Chenopodium quinoa Willd.) has gained popularity worldwide due to its exceptional nutritional benefits and versatility. Originally cultivated in the Andean region of South America, quinoa has been a staple food for indigenous communities for thousands of years. Today, it is celebrated for its high protein content, essential amino acids, and various health benefits. While technically classified as a pseudocereal, quinoa is used in cooking and consumed in a manner similar to true cereals like wheat, rice, and barley.
One of the reasons why quinoa has exceptional nutritional value is due to its high concentration of unsaturated fatty acids.
Unsaturated fatty acids are a type of fat molecule that are named for their chemical bonds which alter the structure and function of the molecule. For example, polyunsaturated fatty acids (PUFAs) have two or more ‘double bonds’ in their carbon chain. PUFAs are essential fats that the body cannot produce on its own, so they must be obtained from the diet. Examples include the omega-3 and omega-6 fatty acids, which are crucial for brain function, cell growth, and their role in reducing inflammation. Commonly recognized sources include fatty fish (such as salmon, mackerel, and sardines), flaxseeds, chia seeds, walnuts, and sunflower oil in addition to the quinoa grain.
Fats play a crucial role in maintaining the health and structure of brain cells.
PUFAs are an integral component of the neuronal cell membrane – a flexible structure that surrounds and protects each and every brain cell. This membrane not only protects the cells from direct damage, but it’s semipermeable nature also facilitates communication between cells.
A recent article published in the journal Nutrients in February 2024 by a Chilean team of scientists highlight the neuroprotective role of quinoa in an animal model system. The team designed an experiment where a population of rats were exposed to a stressful housing environment for a 15-day period.
During the ‘stress’ period, the rats were fed either a conventional rat chow or a quinoa-based fortified pellet. At the end of the study, all of the rats were subjected to testing as surrogate measures for anxiety and spatial memory. Additionally, a region of the brain called the hippocampus (which is responsible for memory acquisition and storage) was analyzed under the microscope to learn more about the impact of stress at the cellular level.
The authors found that the rats who were fed the quinoa-based feed had improved spatial memory testing when compared to the stressed rats who were fed the conventional chow. When looking at the microscopic structure of the hippocampus, the stressed rats demonstrated atrophy and decreased numbers of branching connections between brain cells when compared with healthy rats.
These findings were markedly improved amongst rats who were fed the quinoa-rich diet. These results suggest that a quinoa-supplemented diet could play a protective role on memory and mitigate some of the detrimental effects of chronic stress on the brain.
Quinoa is also unique in that it is a source of vitamin B2, which is typically found in high concentration in animal-based products alone.
Otherwise known as riboflavin, vitamin B2 plays a protective, anti-inflammatory role in the brain and body. Riboflavin is a precursor to key proteins that protect the brain from oxidative stress and toxic molecules that are produced during normal metabolism. Oxidative stress has been linked to inflammation around the nerves in the brain which can result in symptoms like headache and migraine.
An early study from 1998 published in Neurology designed a small trial to study riboflavin supplementation as a prophylactic therapy for migraine prevention. Importantly, the safety profile of Vitamin B2 is excellent and there have been minimal side effects reported through the clinical trials. This is owing to the fact that your gut can only absorb a limited amount of riboflavin – and any excess is excreted safely in the urine. Because of its efficacy, excellent tolerability, and low cost, riboflavin is an interesting complementary option for migraine prophylaxis.
Clearly quinoa is more than just a trendy health food! It is a nutritional powerhouse with health benefits and versatile applications. While its high content of unsaturated fatty acids supports the health and structure of brain cells, the essential vitamins help to protect the brain from oxidative stress and inflammation. As research continues to uncover its potential, quinoa is poised to play an even greater role in promoting health and longevity in the future.
