{"id":2224,"date":"2015-10-15T00:00:00","date_gmt":"2015-10-15T00:00:00","guid":{"rendered":"http:\/\/quiropractica1.iamacookie.com\/?p=2224"},"modified":"2026-06-09T10:55:27","modified_gmt":"2026-06-09T08:55:27","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":"
Alimentos Ricos en Folato: Los 10 Mejores (Gu\u00eda Completa)<\/span><\/strong><\/p>\n

El folato pertenece a la familia de la vitamina B y es una de las m\u00e1s importantes para el embarazo y la salud general. Su papel es clave en la formaci\u00f3n del ADN, el desarrollo celular, la prevenci\u00f3n de malformaciones y la salud neurol\u00f3gica.<\/p>\n

\u00bfQu\u00e9 es el folato y por qu\u00e9 es tan importante?<\/span><\/strong><\/p>\n

El folato es la forma natural del \u00e1cido f\u00f3lico. En el cuerpo participa en:<\/p>\n

 <\/p>\n

 <\/p>\n

    \n
  • Regulaci\u00f3n del ADN<\/li>\n
  • Formaci\u00f3n de gl\u00f3bulos rojos<\/li>\n
  • Crecimiento de tejidos<\/li>\n
  • Desarrollo celular y embrionario<\/li>\n
  • Funci\u00f3n cerebral (memoria, aprendizaje y comportamiento)<\/li>\n<\/ul>\n

     <\/p>\n

    La deficiencia de folato se ha relacionado con:<\/p>\n

     <\/p>\n

      \n
    • \n
        \n
      • Problemas neurol\u00f3gicos y de memoria<\/li>\n
      • Inflamaci\u00f3n cr\u00f3nica<\/li>\n
      • Depression<\/li>\n
      • Enfermedades cardiovasculares<\/li>\n
      • Infertilidad y abortos espont\u00e1neos<\/li>\n
      • Mayor riesgo de c\u00e1ncer<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n

         <\/p>\n

        Tambi\u00e9n trabaja junto con vitaminas del grupo B (B6 y B12) para controlar la homociste\u00edna, un marcador relacionado con enfermedades del coraz\u00f3n.<\/p>\n

         <\/p>\n

         <\/p>\n

        \u00bfCu\u00e1nto folato se necesita al d\u00eda?<\/strong><\/h2>\n

         <\/p>\n\n\n\n\n\n\n\n\n\n
        Etapa<\/th>\nRecomendaci\u00f3n diaria<\/th>\n<\/tr>\n<\/thead>\n
        Beb\u00e9s (0-1 a\u00f1o)<\/td>\n65\u201380 mcg<\/td>\n<\/tr>\n
        Ni\u00f1os peque\u00f1os<\/td>\n150 mcg<\/td>\n<\/tr>\n
        Adultos<\/td>\n400 mcg<\/td>\n<\/tr>\n
        Pregnancy<\/td>\n600 mcg<\/td>\n<\/tr>\n
        Lactancia<\/td>\n500 mcg<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

         <\/p>\n

        Muchos suplementos para embarazo contienen 800 mcg o m\u00e1s.<\/p>\n

         <\/p>\n

         <\/p>\n

        Top 10 alimentos ricos en folato (USDA)<\/strong><\/h2>\n

         <\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
        Ranking<\/th>\nAlimento<\/th>\nCantidad<\/th>\nFolato<\/th>\n<\/tr>\n<\/thead>\n
        1<\/td>\nLentejas cocidas<\/td>\n1 taza (70 g)<\/td>\n358 mcg<\/td>\n<\/tr>\n
        2<\/td>\nFrijoles negros (caritas)<\/td>\n1 taza (240 g)<\/td>\n356 mcg<\/td>\n<\/tr>\n
        3<\/td>\nAlubia pinta<\/td>\n1 taza (200 g)<\/td>\n294 mcg<\/td>\n<\/tr>\n
        4<\/td>\nEspinacas cocidas<\/td>\n1 taza (180 g)<\/td>\n262 mcg<\/td>\n<\/tr>\n
        5<\/td>\nAlubia negra<\/td>\n1 taza (200 g)<\/td>\n256 mcg<\/td>\n<\/tr>\n
        6<\/td>\nH\u00edgado cocinado<\/td>\n85 g<\/td>\n215 mcg<\/td>\n<\/tr>\n
        7<\/td>\nGarbanzos<\/td>\n1 taza (220 g)<\/td>\n172 mcg<\/td>\n<\/tr>\n
        8<\/td>\nBr\u00f3coli cocinado<\/td>\n1 taza (180 g)<\/td>\n168 mcg<\/td>\n<\/tr>\n
        9<\/td>\nMango<\/td>\n1 taza (165 g)<\/td>\n145 mcg<\/td>\n<\/tr>\n
        10<\/td>\nRemolacha cocida<\/td>\n1 taza (180 g)<\/td>\n136 mcg<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

         <\/p>\n

        Otros 13 alimentos ricos en folato<\/strong><\/p>\n

         <\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
        Alimento<\/th>\nPorci\u00f3n<\/th>\nFolato<\/th>\n<\/tr>\n<\/thead>\n
        Papaya<\/td>\n1 unidad<\/td>\n108 mcg<\/td>\n<\/tr>\n
        Arroz blanco<\/td>\n\u00bd taza (100 g)<\/td>\n90 mcg<\/td>\n<\/tr>\n
        Esp\u00e1rragos<\/td>\n4 puntas<\/td>\n89 mcg<\/td>\n<\/tr>\n
        Cacahuetes<\/td>\n\u00bc taza (38 g)<\/td>\n82 mcg<\/td>\n<\/tr>\n
        Pipas de girasol<\/td>\n\u00bc taza (30 g)<\/td>\n82 mcg<\/td>\n<\/tr>\n
        Quingomb\u00f3<\/td>\n1 cup<\/td>\n74 mcg<\/td>\n<\/tr>\n
        Lechuga romana<\/td>\n1 taza (40 g)<\/td>\n64 mcg<\/td>\n<\/tr>\n
        Berza<\/td>\n1 taza (60 g)<\/td>\n60 mcg<\/td>\n<\/tr>\n
        Espinaca cruda<\/td>\n1 taza (60 g)<\/td>\n58 mcg<\/td>\n<\/tr>\n
        Naranja<\/td>\n1 mediana<\/td>\n40 mcg<\/td>\n<\/tr>\n
        Salm\u00f3n cocido<\/td>\n85 g<\/td>\n30 mcg<\/td>\n<\/tr>\n
        Pomelo<\/td>\n1 unidad<\/td>\n20 mcg<\/td>\n<\/tr>\n
        Huevo<\/td>\n1 unidad<\/td>\n22 mcg<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

         <\/p>\n

        <\/h2>\n

        Ejemplo de men\u00fa diario alto en folato<\/strong><\/h2>\n

         <\/p>\n

        Este men\u00fa permite alcanzar f\u00e1cilmente m\u00e1s de 800 mcg diarios:<\/p>\n

         <\/p>\n

        Desayuno <\/strong>Avena con papaya, leche y huevo duro (164 mcg)<\/p>\n

         <\/p>\n

         <\/p>\n

        Aperitivo <\/strong>Orange (40 mcg)<\/p>\n

         <\/p>\n

         <\/p>\n

        Food <\/strong>H\u00edgado, berza, arroz, alubias y mango (655 mcg)<\/p>\n

         <\/p>\n

         <\/p>\n

        Merienda <\/strong>Cacahuetes (82 mcg)<\/p>\n

         <\/p>\n

         <\/p>\n

        Dinner <\/strong>Salm\u00f3n, patatas, br\u00f3coli, ensalada (287 mcg)<\/p>\n

         <\/p>\n

         <\/p>\n

        Total aproximado diario: 1228 mcg de folato<\/strong><\/p>\n

         <\/p>\n

        <\/h2>\n

        Funciones clave del folato en el organismo<\/strong><\/h2>\n

         <\/p>\n

          \n
        • Prevenci\u00f3n de defectos del tubo neural (espina b\u00edfida, paladar leporino)<\/li>\n
        • Apoyo al desarrollo cerebral fetal<\/li>\n
        • Mejora de la fertilidad<\/li>\n
        • Prevenci\u00f3n de inflamaci\u00f3n cr\u00f3nica<\/li>\n
        • Protecci\u00f3n cardiovascular<\/li>\n
        • Apoyo cognitivo (memoria y concentraci\u00f3n)<\/li>\n<\/ul>\n

           <\/p>\n

          <\/h2>\n

          Investigaci\u00f3n cient\u00edfica relevante<\/strong><\/h2>\n

           <\/p>\n

          Estudios han mostrado que la deficiencia de folato puede afectar:<\/p>\n

           <\/p>\n

            \n
          • Desarrollo del cerebro y memoria<\/li>\n
          • Metilaci\u00f3n del ADN<\/li>\n
          • Regulaci\u00f3n de prote\u00ednas relacionadas con tumores cerebrales<\/li>\n
          • Riesgo de malformaciones en el embarazo<\/li>\n<\/ul>\n

             <\/p>\n

            Tambi\u00e9n se ha observado que la suplementaci\u00f3n y dietas ricas en folato mejoran par\u00e1metros de embarazo y desarrollo fetal.<\/p>\n

             <\/p>\n

             <\/p>\n

            <\/h2>\n

            Sources<\/h2>\n

             <\/p>\n

              \n
            • Tomizawa, H. et al. Genes Brain Behav<\/em> (2015)<\/li>\n
            • Li, W. et al. J Nutr Health Aging<\/em> (2015)<\/li>\n
            • Li, Y.F. et al. Asia Pac J Clin Nutr<\/em> (2014)<\/li>\n
            • Thaler, C.J. Geburtshilfe Frauenheilkd<\/em> (2014)<\/li>\n
            • USDA Database<\/li>\n
            • NIH Office of Dietary Supplements<\/li>\n<\/ul>\n

               <\/p>\n

               <\/p><\/div>\n

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

              Alimentos Ricos en Folato: Los 10 Mejores (Gu\u00eda Completa) El folato pertenece a la familia de la vitamina B y es una de las m\u00e1s importantes para el embarazo y la salud general. Su papel es clave en la formaci\u00f3n del ADN, el desarrollo celular, la prevenci\u00f3n de malformaciones y la salud neurol\u00f3gica. \u00bfQu\u00e9 es…<\/p>","protected":false},"author":3,"featured_media":999006,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1107],"tags":[1053,1011,994],"class_list":["post-2224","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-embarazo-y-bebes","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. 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