{"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":"
Foods Rich in Folate: The Top 10 (Complete Guide)<\/span><\/strong><\/p>\n

Folate belongs to the B vitamin family and is one of the most important vitamins for pregnancy and overall health. It plays a key role in DNA formation, cell development, the prevention of birth defects, and neurological health.<\/p>\n

What is folate, and why is it so important?<\/span><\/strong><\/p>\n

Folate is the natural form of folic acid. In the body, it plays a role in:<\/p>\n

 <\/p>\n

 <\/p>\n

    \n
  • DNA Regulation<\/li>\n
  • Formation of Red Blood Cells<\/li>\n
  • Tissue Growth<\/li>\n
  • Cell and Embryonic Development<\/li>\n
  • Brain function (memory, learning, and behavior)<\/li>\n<\/ul>\n

     <\/p>\n

    Folate deficiency has been linked to:<\/p>\n

     <\/p>\n

      \n
    • \n
        \n
      • Neurological and Memory Problems<\/li>\n
      • Chronic inflammation<\/li>\n
      • Depression<\/li>\n
      • Cardiovascular Diseases<\/li>\n
      • Infertility and Miscarriages<\/li>\n
      • Increased risk of cancer<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n

         <\/p>\n

        It also works in conjunction with B vitamins (B6 and B12) to regulate homocysteine, a marker associated with heart disease.<\/p>\n

         <\/p>\n

         <\/p>\n

        How much folate do you need each day?<\/strong><\/h2>\n

         <\/p>\n\n\n\n\n\n\n\n\n\n
        Stage<\/th>\nDaily Recommendation<\/th>\n<\/tr>\n<\/thead>\n
        Infants (0\u20131 year)<\/td>\n65\u201380 mcg<\/td>\n<\/tr>\n
        Young children<\/td>\n150 mcg<\/td>\n<\/tr>\n
        Adults<\/td>\n400 mcg<\/td>\n<\/tr>\n
        Pregnancy<\/td>\n600 mcg<\/td>\n<\/tr>\n
        Breastfeeding<\/td>\n500 mcg<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

         <\/p>\n

        Many prenatal supplements contain 800 mcg or more.<\/p>\n

         <\/p>\n

         <\/p>\n

        Top 10 Foods Rich in Folate (USDA)<\/strong><\/h2>\n

         <\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
        Ranking<\/th>\nFood<\/th>\nQuantity<\/th>\nFolate<\/th>\n<\/tr>\n<\/thead>\n
        1<\/td>\nCooked lentils<\/td>\n1 cup (70 g)<\/td>\n358 mcg<\/td>\n<\/tr>\n
        2<\/td>\nBlack beans (caritas)<\/td>\n1 cup (240 g)<\/td>\n356 mcg<\/td>\n<\/tr>\n
        3<\/td>\nPinta beans<\/td>\n1 cup (200 g)<\/td>\n294 mcg<\/td>\n<\/tr>\n
        4<\/td>\nCooked spinach<\/td>\n1 cup (180 g)<\/td>\n262 mcg<\/td>\n<\/tr>\n
        5<\/td>\nBlack beans<\/td>\n1 cup (200 g)<\/td>\n256 mcg<\/td>\n<\/tr>\n
        6<\/td>\nCooked liver<\/td>\n85 g<\/td>\n215 mcg<\/td>\n<\/tr>\n
        7<\/td>\nChickpeas<\/td>\n1 cup (220 g)<\/td>\n172 mcg<\/td>\n<\/tr>\n
        8<\/td>\nCooked broccoli<\/td>\n1 cup (180 g)<\/td>\n168 mcg<\/td>\n<\/tr>\n
        9<\/td>\nMango<\/td>\n1 cup (165 g)<\/td>\n145 mcg<\/td>\n<\/tr>\n
        10<\/td>\nCooked beets<\/td>\n1 cup (180 g)<\/td>\n136 mcg<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

         <\/p>\n

        13 More Foods Rich in Folate<\/strong><\/p>\n

         <\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
        Food<\/th>\nPortion<\/th>\nFolate<\/th>\n<\/tr>\n<\/thead>\n
        Papaya<\/td>\n1 unit<\/td>\n108 mcg<\/td>\n<\/tr>\n
        White rice<\/td>\n\u00bd cup (100 g)<\/td>\n90 mcg<\/td>\n<\/tr>\n
        Asparagus<\/td>\n4 points<\/td>\n89 mcg<\/td>\n<\/tr>\n
        Peanuts<\/td>\n\u00bc cup (38 g)<\/td>\n82 mcg<\/td>\n<\/tr>\n
        Sunflower seeds<\/td>\n\u00bc cup (30 g)<\/td>\n82 mcg<\/td>\n<\/tr>\n
        Okra<\/td>\n1 cup<\/td>\n74 mcg<\/td>\n<\/tr>\n
        Romaine lettuce<\/td>\n1 cup (40 g)<\/td>\n64 mcg<\/td>\n<\/tr>\n
        Kale<\/td>\n1 cup (60 g)<\/td>\n60 mcg<\/td>\n<\/tr>\n
        Raw spinach<\/td>\n1 cup (60 g)<\/td>\n58 mcg<\/td>\n<\/tr>\n
        Orange<\/td>\n1 medium<\/td>\n40 mcg<\/td>\n<\/tr>\n
        Poached salmon<\/td>\n85 g<\/td>\n30 mcg<\/td>\n<\/tr>\n
        Grapefruit<\/td>\n1 unit<\/td>\n20 mcg<\/td>\n<\/tr>\n
        Egg<\/td>\n1 unit<\/td>\n22 mcg<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

         <\/p>\n

        <\/h2>\n

        Example of a daily menu high in folate<\/strong><\/h2>\n

         <\/p>\n

        This menu makes it easy to get more than 800 mcg per day:<\/p>\n

         <\/p>\n

        Breakfast <\/strong>Oatmeal with papaya, milk, and a hard-boiled egg (164 mcg)<\/p>\n

         <\/p>\n

         <\/p>\n

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

         <\/p>\n

         <\/p>\n

        Food <\/strong>Liver, collard greens, rice, beans, and mango (655 mcg)<\/p>\n

         <\/p>\n

         <\/p>\n

        Afternoon Snack <\/strong>Peanuts (82 mcg)<\/p>\n

         <\/p>\n

         <\/p>\n

        Dinner <\/strong>Salmon, potatoes, broccoli, salad (287 mcg)<\/p>\n

         <\/p>\n

         <\/p>\n

        Approximate daily total: 1,228 mcg of folate<\/strong><\/p>\n

         <\/p>\n

        <\/h2>\n

        Key Functions of Folate in the Body<\/strong><\/h2>\n

         <\/p>\n

          \n
        • Prevention of neural tube defects (spina bifida, cleft palate)<\/li>\n
        • Support for Fetal Brain Development<\/li>\n
        • Improved Fertility<\/li>\n
        • Prevention of Chronic Inflammation<\/li>\n
        • Cardiovascular Protection<\/li>\n
        • Cognitive support (memory and concentration)<\/li>\n<\/ul>\n

           <\/p>\n

          <\/h2>\n

          Relevant scientific research<\/strong><\/h2>\n

           <\/p>\n

          Studies have shown that folate deficiency can affect:<\/p>\n

           <\/p>\n

            \n
          • Brain Development and Memory<\/li>\n
          • DNA Methylation<\/li>\n
          • Regulation of Proteins Associated with Brain Tumors<\/li>\n
          • Risk of Birth Defects During Pregnancy<\/li>\n<\/ul>\n

             <\/p>\n

            It has also been observed that supplementation and diets rich in folate improve pregnancy outcomes and fetal development.<\/p>\n

             <\/p>\n

             <\/p>\n

            <\/h2>\n

            Sources<\/h2>\n

             <\/p>\n

              \n
            • Tomizawa, H., et al. Genes, Brain, and Behavior<\/em> (2015)<\/li>\n
            • Li, W. et al. J Nutr Health Aging<\/em> (2015)<\/li>\n
            • Li, Y.F. et al. Asia-Pacific Journal of Clinical Nutrition<\/em> (2014)<\/li>\n
            • Thaler, C.J. Obstetrics and Gynecology<\/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":"

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