{"id":2224,"date":"2015-10-15T00:00:00","date_gmt":"2015-10-15T00:00:00","guid":{"rendered":"http:\/\/quiropractica1.iamacookie.com\/?p=2224"},"modified":"2015-10-15T00:00:00","modified_gmt":"2015-10-15T00:00:00","slug":"top-10-alimentos-altos-en-folato","status":"publish","type":"post","link":"https:\/\/quiropractica1.com\/en\/top-10-alimentos-altos-en-folato\/","title":{"rendered":"Foods Rich in Folate: The Top 10"},"content":{"rendered":"
\n

Discover how foods rich in folate can improve your health and prevent deficiencies. Learn which are the most beneficial and how to include them in your diet.<\/p>\n

The best foods rich in folate<\/h3>\n

Folate belongs to the B vitamin family and is one of the most important vitamins for pregnancy. Without this vitamin, the baby can develop cleft palate, an anomaly where both the upper part of the mouth and the lip do not form correctly, or other neural anomalies such as spina bifida...<\/p>\n

What does folate do in the body?<\/h3>\n

Folate is a natural form of folic acid. In the body, this vitamin is used in the regulation of DNA processing. When DNA regulation is impaired, behavioral, neurological, learning and memory problems occur. Folate deficiency is connected with abnormal brain development, learning and memory. In an animal study, folic acid deficiency caused high levels of fear in animals deprived of this vitamin in their diet for only three weeks.<\/p>\n

Folate also has other functions, such as the manufacture of red blood cells, tissue growth and cellular work. The metabolism of this B vitamin affects the functioning of the ovaries, and is related to the implantation of the egg in the uterus as well as the development of the embryo. Deficiency causes about 20% fewer eggs that can be fertilized, and leads to infertility. A miscarriage may be due to folate deficiency.<\/p>\n

Folate deficiency is also linked to inflammation, heart disease and cancer.<\/h3>\n

Folate works together with other B vitamins, especially B12 and vitamin B6 to prevent heart attacks and heart disease. When levels of this vitamin are low, levels of a substance called homocysteine rise in the body's plasma. Once this happens, the person develops an inability to concentrate and remember information. Deficiency also increases inflammation in the body and causes depression.<\/p>\n

New research from Chinese scientists has shown that folate deficiency can cause changes in a protein that leads to the slow growth of brain tumors.<\/p>\n

Doctors in China wanted to see if adding a food to the diet of pregnant women would be enough to raise folate levels and thus prevent cleft lip malformation. They chose milk and indeed it worked.<\/p>\n

Women who drank milk every day had children who carried to term and had better weight and height than those whose mothers did not. Milk increases blood folate concentration at weeks 16 and 32 when this folate assessment was done. Interestingly, milk is not particularly a folate-rich food as it contains only 12 mcg per cup.<\/p>\n

How much folate is needed daily?<\/h3>\n

Daily folate requirements depend on whether you are an adult, child and pregnant or lactating women. Up to one year of age, the permitted daily recommendation is 65-80 mcg; up to 3 years of age, the amount doubles to 150 mcg. After 14 years of age, the RDA rises to 400 mcg and remains there for men and women who are not pregnant.<\/p>\n

Folate needs go up to 600 mcg daily for pregnant women and down to 500 mcg daily for those who are breastfeeding. Most supplements contain 800 mcg or more for pregnant women. Individual supplements of 1.2 mg or more can be found on the market, suitable for those who are folate deficient.<\/p>\n

top 10 Foods high in folate<\/h2>\n

(source: USDA database)<\/p>\n

1<\/span>\u00a0\u00a0 \u00a0Lentils, cooked 1 cup- 70g 358 mcg<\/span><\/h3>\n

2\u00a0<\/span>\u00a0 \u00a0Black mung beans 1 cup-240g 356 mcg<\/span><\/h3>\n

3<\/span>\u00a0\u00a0 \u00a0Pinto bean 1 cup- 200g 294 mcg<\/span><\/h3>\n

4\u00a0<\/span>\u00a0 \u00a0Cooked spinach 1 cup-180g 262 mcg<\/span><\/h3>\n

5\u00a0\u00a0<\/span> \u00a0Black beans 1 cup-200g 256 mcg<\/span><\/h3>\n

6\u00a0<\/span>\u00a0 \u00a0Cooked liver 85 g 215 mcg<\/span><\/h3>\n

7\u00a0<\/span>\u00a0 \u00a0Chickpea 1 cup- 220g 172 mcg<\/span><\/h3>\n

8<\/span>\u00a0\u00a0 \u00a0Cooked broccoli 1 cup-180g 168 mcg<\/span><\/h3>\n

9\u00a0<\/span>\u00a0 \u00a0Mango 1 cup-165g 145 mcg<\/span><\/h3>\n

10<\/span>\u00a0\u00a0 \u00a0cooked beets 1 cup-180g 136 mcg<\/span><\/h3>\n

And I leave you with 13 more to make delicious meals for you every day.<\/span>
\n11\u00a0<\/span>\u00a0 \u00a0Papaya 1 108 mcg
\n12<\/span>\u00a0\u00a0 \u00a0White rice \u00bd cup-100 g 90 mcg
\n13<\/span>\u00a0\u00a0 \u00a0Asparagus 4 tips 89 mcg
\n14<\/span>\u00a0\u00a0 \u00a0Peanuts \u00bc cup-38g 82 mcg
\n15<\/span>\u00a0\u00a0 \u00a0Sunflower seeds \u00bc cup-30g 82 mcg
\n16<\/span>\u00a0\u00a0 \u00a0Okra 1 cup 74 mcg
\n17<\/span>\u00a0\u00a0 \u00a0Romaine lettuce 1 cup-40g 64 mcg
\n18\u00a0\u00a0<\/span> \u00a0Kale 1 cup-60g 60 mcg
\n19<\/span>\u00a0\u00a0 \u00a0Raw spinach 1 cup-60g 58 mcg
\n20<\/span>\u00a0\u00a0 \u00a0Orange 1 medium 40 mcg
\n21<\/span>\u00a0\u00a0 \u00a0Cooked salmon 85 gr 30 mcg
\n22<\/span>\u00a0\u00a0<\/span> \u00a0Grapefruit 1 20 mcg
\n23\u00a0<\/span>\u00a0 \u00a0Egg 1 22 mcg<\/span>
\nMeasurement equivalence: 1 large cup: 250 cc- 250 ml- \u00bc liter- 2.5 dl- 16 tablespoons<\/p>\n

Using this list of folate-rich foods, you can easily consume 800 mcg per day to start stocking your pantry. For example, a daily menu that meets the expectation:<\/p>\n

Breakfast:<\/strong> oat cereal with papaya, milk, hard-boiled egg (164 mcg)
\nAperitif:<\/strong> Orange (40 mcg)
\nFood<\/strong>Liver, cabbage, rice, beans, mango (655 mcg - taking into account servings)
\nsnack<\/strong>: Peanuts (82 mcg)
\nDinner<\/strong>: Salmon, potatoes, broccoli, salad, dessert (287 mcg)<\/p>\n

Total in one day: 1228 mcg of folate<\/strong><\/p>\n

You can consume a good amount of folate in a healthy diet! Try it and see how you feel!<\/p>\n

Sources:
\nTomizawa, H., et al. Methyl donor deficiency in adolescence affects memory and epigenetic status in the mouse hippocampus. Genes Brain Behav 2015 Feb 19. Epub ahead of print. http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25704122 <\/a>
\nLi, W., et al. Folic acid inhibits tau phosphorylation through regulation of PP2A methylation in SH-SY5Y cells. J Nutr Health Aging 2015 Feb; 19(2): 123-9. http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25651436 <\/a><\/p>\n

Li, Y.F., et al. Effect of daily milk supplementation on serum and umbilical cord blood folic acid concentrations in pregnant Han and Mongolian women and birth characteristics in China. Asia Pac J Clin Nutr 2014; 23(4):567-74.\u00a0 http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25516314 <\/a><\/p>\n

Thaler, C.J. Folate metabolism and human reproduction. Geburtshilfe Frauenheilkd 2014 Sep; 74(6): 845-851. http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25278626<\/a><\/p>\n

http:\/\/www.globalhealingcenter.com\/natural-health\/folic-acid-foods\/ <\/a><\/p>\n

http:\/\/ods.od.nih.gov\/factsheets\/Folate-HealthProfessional\/ <\/a><\/div>\n

<\/p>","protected":false},"excerpt":{"rendered":"

Descubre c\u00f3mo los alimentos ricos en folato pueden mejorar tu salud y prevenir deficiencias. Aprende cu\u00e1les son los m\u00e1s beneficiosos y c\u00f3mo incluirlos en tu dieta. Los mejores alimentos ricos en folato El folato pertenece a la familia de la vitamina B y es una de las m\u00e1s importantes para el embarazo. Sin esta vitamina,…<\/p>","protected":false},"author":3,"featured_media":3101,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[871,875,850],"tags":[1053,1011,994],"class_list":["post-2224","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-medicina-tradicional","category-nutricion-y-salud-natural","category-quiropractica","tag-desayuno","tag-embarazo","tag-recetas"],"acf":[],"yoast_head":"\nAlimentos Ricos en Folato: Los 10 Mejores | Matar\u00f3<\/title>\n<meta name=\"description\" content=\"Descubre sobre alimentos Ricos en Folato: Los 10 Mejores. Centre Chiropractic en Matar\u00f3, Dr. Marc Bony, DC con +20 a\u00f1os de experiencia. 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