{"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":"Alimentos Ricos en Folato: Los 10 Mejores"},"content":{"rendered":"
\n

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.<\/p>\n

Los mejores alimentos ricos en folato<\/h3>\n

El folato pertenece a la familia de la vitamina B y es una de las m\u00e1s importantes para el embarazo. Sin esta vitamina, el beb\u00e9 puede desarrollar paladar leporino, una anomal\u00eda donde tanto la parte superior de la boca como el labio, no se forman de manera correcta u otras anomal\u00edas neuronales como la espina b\u00edfida…<\/p>\n

\u00bfQu\u00e9 hace el folato en el cuerpo?<\/h3>\n

El folato es una forma natural del \u00e1cido f\u00f3lico. En el cuerpo, esta vitamina se usa en la regulaci\u00f3n del proceso del ADN. Cuando la regulaci\u00f3n del ADN est\u00e1 da\u00f1ada, los problemas de salud que aparecen son de comportamiento, neurol\u00f3gicos, de aprendizaje y de memoria. La deficiencia de folato est\u00e1 conectado con un desarrollo anormal del cerebro, de aprendizaje y de memoria. En un estudio con animales, la deficiencia de \u00e1cido f\u00f3lico caus\u00f3 altos niveles de miedo en animales privados de esta vitamina en su dieta durante s\u00f3lo tres semanas.<\/p>\n

El folato tambi\u00e9n tiene otras funciones, tales como la fabricaci\u00f3n de gl\u00f3bulos rojos, el crecimiento de los tejidos y el trabajo celular. El metabolismo de esta vitamina B afecta al funcionamiento de los ovarios, y est\u00e1 relacionada con la implantaci\u00f3n del \u00f3vulo en el \u00fatero igual que el desarrollo del embri\u00f3n. La deficiencia causa sobre un 20% menos de \u00f3vulos que pueden ser fertilizados, y conduce a infertilidad. Un aborto espont\u00e1neo puede ser debido a una deficiencia de folato.<\/p>\n

La deficiencia en folato tambi\u00e9n est\u00e1 relacionada con la inflamaci\u00f3n, enfermedades del coraz\u00f3n y c\u00e1ncer.<\/h3>\n

El folato trabaja junto con otras vitaminas B, especialmente la B12 y la vitamina B6 para prevenir ataques de coraz\u00f3n y enfermedades del coraz\u00f3n. Cuando los niveles de esta vitamina son bajos, suben los niveles\u00a0 de una sustancia llamada homociste\u00edna en el cuerpo, en el plasma. Una vez que esto sucede, la persona desarrolla incapacidad para concentrarse y recordar informaci\u00f3n. La deficiencia tambi\u00e9n incrementa la inflamaci\u00f3n en el cuerpo y causa depresi\u00f3n.<\/p>\n

Una nueva investigaci\u00f3n proveniente de cient\u00edficos Chinos ha mostrado que la deficiencia de folato puede causar cambios en una prote\u00edna que lleva al crecimiento lento de tumores cerebrales.<\/p>\n

Doctores en China quisieron ver si a\u00f1adiendo un alimento a la dieta de mujeres embarazadas ser\u00eda suficiente para elevar los niveles de folato y as\u00ed prevenir la malformaci\u00f3n del labio leporino. Ellos escogieron la leche y en efecto esto funcion\u00f3.<\/p>\n

Las mujeres que bebieron leche cada d\u00eda tuvieron hijos que llegaron a t\u00e9rmino y tuvieron mejor peso y altura que aquellos que sus madres no lo hicieron. La leche incrementa la concentraci\u00f3n de folato en la sangre en las semanas 16 y 32 cuando se hizo esta evaluaci\u00f3n del folato. Curiosamente, la leche no es particularmente un alimento rico en folato ya que s\u00f3lo contiene 12 mcg por taza.<\/p>\n

\u00bfCuanto folato se necesida diariamente?<\/h3>\n

Las necesidades diarias de folato dependen de si se es adulto, ni\u00f1o y embarazadas o lactantes. Hasta el a\u00f1o de edad, la recomendaci\u00f3n diaria permitida es de 65-80 mcg; hasta los 3 a\u00f1os de edad, la cantidad se duplica a 150 mcg. Pasados los 14 a\u00f1os, la CDR sube a 400 mcg y permanece ah\u00ed para hombre o mujer que no est\u00e9 embarazada.<\/p>\n

Las necesidades de folato suben a 600 mcg diarios para embarazadas y baja a 500 mcg diarios para las que est\u00e9n amamantando. La mayor\u00eda de suplementos contienen 800 mcg o m\u00e1s para mujeres embarazadas. Se pueden encontrar en el mercado suplementos individuales de 1.2 mg o m\u00e1s, adecuados para aquellos que tengan deficiencia de folato.<\/p>\n

top 10 Alimentos altos en folato<\/h2>\n

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

1<\/span>\u00a0\u00a0 \u00a0Lentejas, cocidas\u00a0\u00a0 \u00a01 taza- 70g\u00a0\u00a0 \u00a0358 mcg<\/span><\/h3>\n

2\u00a0<\/span>\u00a0 \u00a0Frijoles caritas negros\u00a0\u00a0 \u00a01 taza-240g\u00a0\u00a0 \u00a0356 mcg<\/span><\/h3>\n

3<\/span>\u00a0\u00a0 \u00a0Alubia pinta\u00a0\u00a0 \u00a01 taza- 200g\u00a0\u00a0 \u00a0294 mcg<\/span><\/h3>\n

4\u00a0<\/span>\u00a0 \u00a0Espinacas cocidas\u00a0\u00a0 \u00a01 taza-180g\u00a0\u00a0 \u00a0262 mcg<\/span><\/h3>\n

5\u00a0\u00a0<\/span> \u00a0Alubia negra\u00a0\u00a0 \u00a01 taza-200g\u00a0\u00a0 \u00a0256 mcg<\/span><\/h3>\n

6\u00a0<\/span>\u00a0 \u00a0H\u00edgado cocinado\u00a0\u00a0 \u00a085 g\u00a0\u00a0 \u00a0215 mcg<\/span><\/h3>\n

7\u00a0<\/span>\u00a0 \u00a0Garbanzo\u00a0\u00a0 \u00a01 taza- 220g\u00a0\u00a0 \u00a0172 mcg<\/span><\/h3>\n

8<\/span>\u00a0\u00a0 \u00a0Br\u00f3coli cocinado\u00a0\u00a0 \u00a01 taza-180g\u00a0\u00a0 \u00a0168 mcg<\/span><\/h3>\n

9\u00a0<\/span>\u00a0 \u00a0Mango\u00a0\u00a0 \u00a01 taza-165g\u00a0\u00a0 \u00a0145 mcg<\/span><\/h3>\n

10<\/span>\u00a0\u00a0 \u00a0remolacha cocida\u00a0\u00a0 \u00a01 taza-180g\u00a0\u00a0 \u00a0136 mcg<\/span><\/h3>\n

Y les dejo 13 m\u00e1s para poder haceros comidas deliciosas diarias<\/span>
\n11\u00a0<\/span>\u00a0 \u00a0Papaya\u00a0\u00a0 \u00a01 \u00a0\u00a0 \u00a0108 mcg
\n12<\/span>\u00a0\u00a0 \u00a0Arroz blanco\u00a0\u00a0 \u00a0\u00bd taza-100 g\u00a0\u00a0 \u00a0 90 mcg
\n13<\/span>\u00a0\u00a0 \u00a0Esp\u00e1rragos\u00a0\u00a0 \u00a04 puntas\u00a0\u00a0 \u00a0 89 mcg
\n14<\/span>\u00a0\u00a0 \u00a0Cacahuetes\u00a0\u00a0 \u00a0\u00bc taza-38g\u00a0\u00a0 \u00a0 82 mcg
\n15<\/span>\u00a0\u00a0 \u00a0Pipas de girasol\u00a0\u00a0 \u00a0\u00bc taza-30g\u00a0\u00a0 \u00a082 mcg
\n16<\/span>\u00a0\u00a0 \u00a0Quingomb\u00f3\u00a0\u00a0 \u00a01 taza\u00a0\u00a0 \u00a074 mcg
\n17<\/span>\u00a0\u00a0 \u00a0Lechuga romana\u00a0\u00a0 \u00a01 taza-40g\u00a0\u00a0 \u00a0 64 mcg
\n18\u00a0\u00a0<\/span> \u00a0Berza\u00a0\u00a0 \u00a01 taza-60g\u00a0\u00a0 \u00a0 60 mcg
\n19<\/span>\u00a0\u00a0 \u00a0Espinacas crudas\u00a0\u00a0 \u00a01 taza-60g\u00a0\u00a0 \u00a0 58 mcg
\n20<\/span>\u00a0\u00a0 \u00a0Naranja\u00a0\u00a0 \u00a01 mediana\u00a0\u00a0 \u00a040 mcg
\n21<\/span>\u00a0\u00a0 \u00a0Salm\u00f3n cocinado\u00a0\u00a0 \u00a085 gr\u00a0\u00a0 \u00a0 30 mcg
\n22<\/span>\u00a0\u00a0<\/span> \u00a0Pomelo\u00a0\u00a0 \u00a01\u00a0\u00a0 \u00a020 mcg
\n23\u00a0<\/span>\u00a0 \u00a0Huevo\u00a0\u00a0 \u00a01\u00a0\u00a0 \u00a022 mcg<\/span>
\nEquivalencia de medida: 1 taza grande: 250 cc- 250 ml- \u00bc de litro- 2.5 dl- 16 cucharadas<\/p>\n

Usando esta lista de alimentos ricos en folato, usted puede f\u00e1cilmente consumir 800 mcg por d\u00eda para comenzar aprovisione su despensa. Por ejemplo, un men\u00fa diario que cumple la expectativa:<\/p>\n

Desayuno:<\/strong> cereales de avena con papaya, leche, huevo duro (164 mcg)
\nAperitivo:<\/strong> Naranja (40 mcg)
\nComida<\/strong>: H\u00edgado, berza, arroz, alubias, mango (655 mcg \u2013 tomando en cuenta las porciones)
\nmerienda<\/strong>: Cacahuetes (82 mcg)
\nCena<\/strong>: Salm\u00f3n, patatas, br\u00f3coli, ensalada, postre (287 mcg)<\/p>\n

Total en un d\u00eda:\u00a0 1228 mcg de folato<\/strong><\/p>\n

Puede consumir una buena cantidad de folato en una dieta sana! Pru\u00e9bela y ver\u00e1 como se siente!<\/p>\n

Fuentes:
\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\u00a0 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":[871,875,850,993],"tags":[1053,1011,994],"class_list":["post-2224","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-medicina-tradicional","category-nutricion","category-quiropractica","category-recetas","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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