{"id":128275,"date":"2025-09-11T10:36:01","date_gmt":"2025-09-11T07:36:01","guid":{"rendered":"https:\/\/realitatearutiera.ro\/?p=128275"},"modified":"2025-09-11T10:36:03","modified_gmt":"2025-09-11T07:36:03","slug":"sanatatea-creierului-nutritia-joaca-un-rol-esential-in-mentinerea-mintii-agere","status":"publish","type":"post","link":"https:\/\/realitatearutiera.ro\/?p=128275","title":{"rendered":"S\u0103n\u0103tatea creierului. Nutri\u021bia joac\u0103 un rol esen\u021bial \u00een men\u021binerea min\u021bii agere"},"content":{"rendered":"\n<p>C\u00e2nd vorbim despre s\u0103n\u0103tatea creierului, ne g\u00e2ndim adesea la puzzle-uri, la exerci\u021bii de memorie sau la muzic\u0103 lini\u0219titoare. Totu\u0219i, neurologii atrag aten\u021bia c\u0103 nutri\u021bia joac\u0103 un rol esen\u021bial \u00een men\u021binerea min\u021bii agere.<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/cdn.adh.reperio.news\/image-e\/edb9646c-b974-4d99-8145-b885c9b7a08b\/index.jpeg?resize=800%2C429&#038;ssl=1\" alt=\"Cutie de conserv\u0103 deschis\u0103, plin\u0103 cu capsule aurii de Omega-3 \u00een loc de pe\u0219te Foto DMS \/ Adev\u0103rul\" width=\"800\" height=\"429\"  data-recalc-dims=\"1\"><\/p>\n\n\n\n<p>Acizii gra\u0219i Omega-3 \u2013 combustibil pentru un creier ager \u0219i o memorie de fier Foto DMS \/ Adev\u0103rul<\/p>\n\n\n\n<p><em>\u201eNutri\u021bia este combustibilul creierului nostru.&nbsp;<\/em><a href=\"https:\/\/adevarul.ro\/stil-de-viata\/viata-sanatoasa\/sase-alimente-pe-care-le-mananci-gresit-si-cum-sa-2468940.html\"><em>Alimentele<\/em><\/a><em>&nbsp;pe care le consum\u0103m furnizeaz\u0103 elementele de baz\u0103 pentru celulele creierului, energia necesar\u0103 g\u00e2ndirii \u0219i protec\u021bia \u00eempotriva deterior\u0103rii. O diet\u0103 s\u0103rac\u0103 poate priva creierul de resurse, favoriz\u00e2nd inflama\u021bia \u0219i cresc\u00e2nd riscul de tulbur\u0103ri de memorie sau chiar demen\u021ba\u201d<\/em>, explic\u0103 dr. Kevin Sheth, directorul Centrului Yale pentru S\u0103n\u0103tatea Creierului \u0219i Min\u021bii din SUA, pentru publica\u021bia&nbsp;<a href=\"https:\/\/parade.com\/health\/how-much-omega-3-per-day-for-brain-health\"><em>Parade<\/em><\/a>.<\/p>\n\n\n\n<p>De\u0219i suntem obi\u0219nui\u021bi s\u0103 auzim despre pericolele gr\u0103similor, acizii gra\u0219i&nbsp;<a href=\"https:\/\/adevarul.ro\/stil-de-viata\/viata-sanatoasa\/omega-3-miracol-sau-mit-adevarul-despre-cel-mai-2425876.html\">Omega-3<\/a>&nbsp;nu trebuie exclu\u0219i din alimenta\u021bie. Din contr\u0103,<a href=\"https:\/\/adevarul.ro\/stil-de-viata\/viata-sanatoasa\/aceste-10-alimente-esentiale-pentru-sanatatea-2419312.html\">&nbsp;alimentele<\/a>&nbsp;bogate \u00een Omega 3 contribuie la men\u021binerea s\u0103n\u0103t\u0103\u021bii cognitive \u0219i la rezisten\u021ba creierului \u00een fa\u021ba stresului \u0219i \u00eemb\u0103tr\u00e2nirii.<\/p>\n\n\n\n<p>R\u0103m\u00e2ne \u00eentrebarea: care este cantitatea zilnic\u0103 optim\u0103 de&nbsp;<a href=\"https:\/\/adevarul.ro\/stil-de-viata\/viata-sanatoasa\/elixirul-tineretii-dovedit-stiintific-omega-3-2459352.html\">Omega 3<\/a>&nbsp;pentru un creier s\u0103n\u0103tos? \u0218i din ce surse le putem ob\u021bine cel mai u\u0219or? Neurologi \u0219i dieteticieni autoriza\u021bi au r\u0103spuns \u2013 iar mai jos afli concluziile lor.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Ce sunt Omega-3 \u0219i componentele lor esen\u021biale: DHA \u0219i EPA<\/h2>\n\n\n\n<p>Acizii gra\u0219i Omega-3 sunt gr\u0103simi polinesaturate, explic\u0103 dr. Chris Mohr, consilier \u00een nutri\u021bie \u0219i fitness pentru BarBend, o platform\u0103 online din SUA dedicat\u0103 sporturilor de for\u021b\u0103, fitness-ului \u0219i nutri\u021biei, care ofer\u0103 articole, ghiduri de antrenament, recenzii de suplimente \u0219i echipamente, precum \u0219i \u0219tiri actualizate din domeniu.<\/p>\n\n\n\n<p>Aceste gr\u0103simi sunt \u00een general lichide la temperatura camerei \u0219i se diferen\u021biaz\u0103 de gr\u0103simile saturate, care se g\u0103sesc \u00een&nbsp;<a href=\"https:\/\/adevarul.ro\/stil-de-viata\/cinci-alimente-interzise-care-pot-stimula-2454436.html\">alimente<\/a>&nbsp;precum carnea ro\u0219ie, sunt solide la temperatura camerei \u0219i pot cre\u0219te riscul unor probleme de s\u0103n\u0103tate, inclusiv boli cardiovasculare sau declin cognitiv (de\u0219i efectele pe termen lung asupra creierului sunt \u00eenc\u0103 studiate).<\/p>\n\n\n\n<p>Dr. Mohr subliniaz\u0103 c\u0103 este esen\u021bial s\u0103 asigur\u0103m aportul adecvat de acid docosahexaenoic (DHA) \u0219i acid eicosapentaenoic (EPA), doi acizi gra\u0219i Omega-3 extrem de importan\u021bi pentru men\u021binerea s\u0103n\u0103t\u0103\u021bii creierului.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Doza zilnic\u0103 recomandat\u0103 de Omega-3 pentru un creier s\u0103n\u0103tos<\/h2>\n\n\n\n<p>Neurologii \u0219i mai multe organiza\u021bii de s\u0103n\u0103tate recomand\u0103 un aport zilnic \u00eentre 250 \u0219i 500 mg de acizi gra\u0219i Omega-3, \u00een special DHA \u0219i EPA, pentru a men\u021bine creierul alert \u0219i agil.&nbsp;<em>\u201eAlimenta\u021bia influen\u021beaz\u0103 modul \u00een care creierul se construie\u0219te \u0219i se repar\u0103. Acizii gra\u0219i Omega-3, mai ales EPA \u0219i DHA, sunt esen\u021biali \u00een acest proces\u201d<\/em>, completeaz\u0103 dr. Kimberly Idoko, neurolog \u0219i director medical la Everwell Neuro, o clinic\u0103 online care ofer\u0103 consulta\u021bii neurologice virtuale \u0219i a doua opinie medical\u0103, ajut\u00e2nd pacien\u021bii s\u0103 \u00een\u021beleag\u0103 diagnosticul \u0219i s\u0103 primeasc\u0103 recomand\u0103ri personalizate de la speciali\u0219ti.<\/p>\n\n\n\n<p>Cu toate acestea, corpul nu produce suficien\u021bi acizi gra\u0219i Omega-3 pentru a sus\u021bine func\u021bia creierului, a\u0219a c\u0103 trebuie s\u0103 \u00eei ob\u021binem prin alimenta\u021bie.<\/p>\n\n\n\n<p>Este important de precizat c\u0103 nu exist\u0103 o doz\u0103 zilnic\u0103 oficial\u0103, unanim acceptat\u0103, de Omega-3. Totu\u0219i, cercet\u0103rile arat\u0103 c\u0103 anumite categorii de persoane \u2013 cum ar fi femeile \u00eens\u0103rcinate sau cei care nu consum\u0103&nbsp;<a href=\"https:\/\/adevarul.ro\/stil-de-viata\/viata-sanatoasa\/speciile-de-peste-care-ar-trebui-evitate-si-2460204.html\">pe\u0219te<\/a>&nbsp;\u2013 pot beneficia de un aport de 100\u2013200 mg de DHA pe zi.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">DHA \u0219i EPA: Cum sprijin\u0103 Omega-3 memoria \u0219i func\u021biile cognitive<\/h2>\n\n\n\n<p>Omega-3 sunt singurii nutrien\u021bi esen\u021biali pentru creier? Cu siguran\u021b\u0103 nu.<em>&nbsp;\u201e\u00cen loc s\u0103 ne concentr\u0103m pe un singur nutrient, cea mai eficient\u0103 strategie pentru s\u0103n\u0103tatea creierului pe termen lung este o diet\u0103 echilibrat\u0103\u201d,<\/em>&nbsp;subliniaz\u0103 dr. Adel Aziz, MD, neurolog la JFK University Medical Center. El recomand\u0103 consumul de vitamine din complexul B (prezente \u00een legumele cu frunze verzi \u0219i cereale integrale) \u0219i antioxidan\u021bi (din fructe de p\u0103dure), pe l\u00e2ng\u0103 aportul de Omega-3. Totu\u0219i, aceste gr\u0103simi r\u0103m\u00e2n extrem de importante pentru sus\u021binerea func\u021biilor cognitive pe m\u0103sur\u0103 ce \u00eenaint\u0103m \u00een v\u00e2rst\u0103.<\/p>\n\n\n\n<p><em>\u201eDHA, adic\u0103 acidul docosahexaenoic, este un Omega-3 integrat \u00een structura celulelor creierului. Aproximativ 60% din creier este alc\u0103tuit din gr\u0103sime, iar cea mai mare parte provine din DHA\u201d,<\/em>&nbsp;explic\u0103 neurologul.<\/p>\n\n\n\n<p>Dr. Mohr precizeaz\u0103 c\u0103 DHA este esen\u021bial pentru dezvoltarea creierului \u00een sarcin\u0103 \u0219i copil\u0103rie, dar r\u0103m\u00e2ne la fel de important \u0219i la v\u00e2rste mai \u00eenaintate, pentru men\u021binerea func\u021biilor cognitive. El aminte\u0219te \u0219i de EPA:&nbsp;\u201e<em>EPA, adic\u0103 acidul eicosapentaenoic, este un tip de gr\u0103sime Omega-3 prezent \u00een pe\u0219ti de ap\u0103 rece, precum somon,&nbsp;<\/em><a href=\"https:\/\/adevarul.ro\/stil-de-viata\/viata-sanatoasa\/misterul-longevitatii-medicului-de-102-ani-am-2432395.html\"><em>sardine<\/em><\/a><em>, ton \u0219i macrou. EPA este recunoscut mai ales pentru capacitatea sa de a reduce inflama\u021biile din organism, ceea ce sprijin\u0103 s\u0103n\u0103tatea inimii \u0219i a creierului\u201d.<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Beneficiile Omega-3: Cum protejeaz\u0103 DHA \u0219i EPA creierul \u0219i memoria<\/h2>\n\n\n\n<p>DHA \u0219i EPA lucreaz\u0103 \u00eempreun\u0103 pentru a oferi creierului un impuls real. Omega-3 pot preveni pierderea celulelor cerebrale, sprijin\u0103 formarea de noi neuroni, reduc inflama\u021bia \u0219i \u00eembun\u0103t\u0103\u021besc circula\u021bia sanguin\u0103. Neurologii ne invit\u0103 s\u0103 facem o \u201etur\u0103\u201d prin interiorul creierului:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Omega-3 \u0219i DHA: cum protejeaz\u0103 membranele celulare ale creierului<\/h3>\n\n\n\n<p>Dr. Idoko subliniaz\u0103 c\u0103, fiind compus \u00een mare parte din gr\u0103sime, creierul depinde de DHA ca element structural esen\u021bial. \u00cen acela\u0219i timp, dr. Sheth explic\u0103 \u0219i c\u0103 Omega-3 nu se limiteaz\u0103 la construirea membranelor celulare, ci contribuie \u0219i la func\u021bionarea optim\u0103 a acestora.<\/p>\n\n\n\n<p><em>\u201eDHA face parte din membranele celulelor creierului, men\u021bin\u00e2ndu-le flexibile \u0219i facilit\u00e2nd comunicarea eficient\u0103 \u00eentre celule. Acest mecanism sprijin\u0103 memoria \u0219i capacitatea de \u00eenv\u0103\u021bare\u201d,<\/em>&nbsp;explic\u0103 dr. Sheth.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. DHA \u0219i EPA: Rolul antiinflamator al Omega-3 pentru creier \u0219i memorie<\/h3>\n\n\n\n<p>DHA \u0219i EPA joac\u0103 un rol esen\u021bial \u00een combaterea inflama\u021biei.&nbsp;<em>\u201eAceste tipuri de Omega-3&nbsp;<\/em><a href=\"https:\/\/adevarul.ro\/stil-de-viata\/viata-sanatoasa\/dieta-care-ti-poate-salva-viata-topul-alimente-2389452.html\"><em>reduc&nbsp;inflama\u021bia<\/em><\/a><em>. Ele contracareaz\u0103 acizii gra\u0219i Omega-6 pro-inflamatori \u0219i stimuleaz\u0103 produc\u021bia unor compu\u0219i speciali numi\u021bi SPM\u201d<\/em>, explic\u0103 dr. Aziz.<\/p>\n\n\n\n<p>SPM (specialized pro-resolving mediators) includ:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Resolvine \u2013 care opresc procesele inflamatorii \u0219i sus\u021bin refacerea \u021besuturilor;<\/li>\n\n\n\n<li>Protectine \u2013 care protejeaz\u0103 celulele creierului \u0219i limiteaz\u0103 efectele inflama\u021biei;<\/li>\n\n\n\n<li>Maresine \u2013 care sprijin\u0103 repararea \u021besuturilor \u0219i men\u021bin func\u021bia normal\u0103 a sistemului nervos.<\/li>\n<\/ul>\n\n\n\n<p><em>\u201eResolvine ajut\u0103 la stoparea proceselor inflamatorii, iar Protectina D1 (NPD1) ac\u021bioneaz\u0103 ca un scut pentru creier, bloc\u00e2nd citokinele pro-inflamatorii \u0219i men\u021bin\u00e2nd integritatea barierei s\u00e2nge-creier\u201d,<\/em>&nbsp;completeaz\u0103 dr. Aziz.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Omega-3 \u0219i s\u0103n\u0103tatea vascular\u0103 a creierului: Circula\u021bie optim\u0103 \u0219i oxigenare<\/h3>\n\n\n\n<p>Creierul are nevoie de un flux sangvin adecvat pentru a func\u021biona corespunz\u0103tor, iar Omega-3 contribuie semnificativ la men\u021binerea acestuia.<\/p>\n\n\n\n<p><em>\u201eOmega-3 \u00eembun\u0103t\u0103\u021besc circula\u021bia s\u00e2ngelui, furniz\u00e2nd oxigen \u0219i&nbsp;<\/em><a href=\"https:\/\/adevarul.ro\/stil-de-viata\/6-vitamine-si-nutrienti-esentiali-pentru-o-piele-2432151.html\"><em>nutrien\u021bi esen\u021biali<\/em><\/a><em>&nbsp;creierului. \u00cen acest fel, zonele responsabile de memorie, precum hipocampul, r\u0103m\u00e2n s\u0103n\u0103toase \u0219i func\u021bionale\u201d,<\/em>&nbsp;explic\u0103 dr. Sheth.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. DHA \u0219i EPA: Cum stimuleaz\u0103 Omega-3 formarea de noi neuroni \u0219i conexiuni cerebrale<\/h3>\n\n\n\n<p>Omega-3 sprijin\u0103 dezvoltarea noilor celule cerebrale \u0219i \u00eent\u0103resc conexiunile dintre acestea.&nbsp;<em>\u201eDHA poate stimula formarea de noi celule \u0219i consolideaz\u0103 re\u021beaua de memorie a creierului, ac\u021bion\u00e2nd ca un adev\u0103rat fertilizator pentru creier<\/em>\u201d, mai explic\u0103 dr. Sheth.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Top surse de Omega-3: Pe\u0219ti gra\u0219i \u0219i alimente pentru creier s\u0103n\u0103tos<\/h2>\n\n\n\n<p><em>\u201ePe\u0219tele gras reprezint\u0103 cea mai eficient\u0103 surs\u0103 de EPA \u0219i DHA. De\u0219i unele alimente vegetale, precum semin\u021bele de in \u0219i&nbsp;<\/em><a href=\"https:\/\/adevarul.ro\/stil-de-viata\/viata-sanatoasa\/nuca-nr-1-in-curele-de-slabire-ce-spun-2457081.html\">nucile<\/a><em>, con\u021bin un alt tip de Omega-3 numit ALA, corpul \u00eel transform\u0103 mai greu \u00een EPA \u0219i DHA. Pentru beneficiile creierului, sursele directe sunt mult mai eficiente\u201d,<\/em>&nbsp;explic\u0103 dr. Mohr.<\/p>\n\n\n\n<p>Cele mai bune op\u021biuni includ:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hering: 1.300 \u2013 2.000 mg Omega-3;<\/li>\n\n\n\n<li><a href=\"https:\/\/adevarul.ro\/stil-de-viata\/viata-sanatoasa\/super-alimentul-care-ajuta-inima-si-va-fereste-de-2435053.html\">Sardine<\/a>: 1.300 \u2013 2.000 mg Omega-3;<\/li>\n\n\n\n<li>Macrou: 1.100 \u2013 1.700 mg Omega-3;<\/li>\n\n\n\n<li>An\u0219oa: 450 mg Omega-3.<\/li>\n<\/ul>\n\n\n\n<p>Sursa:adevarul<\/p>\n","protected":false},"excerpt":{"rendered":"<p>C\u00e2nd vorbim despre s\u0103n\u0103tatea creierului, ne g\u00e2ndim adesea la puzzle-uri, la exerci\u021bii de memorie sau la muzic\u0103 lini\u0219titoare. Totu\u0219i, neurologii<\/p>\n","protected":false},"author":1,"featured_media":112283,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"spay_email":"","footnotes":"","jetpack_publicize_message":""},"categories":[80],"tags":[],"class_list":["post-128275","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sanatate"],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/realitatearutiera.ro\/wp-content\/uploads\/2024\/06\/alimente-creier_dms.jpg?fit=1920%2C1080&ssl=1","jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p61naM-xmX","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts\/128275","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=128275"}],"version-history":[{"count":1,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts\/128275\/revisions"}],"predecessor-version":[{"id":128276,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts\/128275\/revisions\/128276"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/media\/112283"}],"wp:attachment":[{"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=128275"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=128275"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=128275"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}