Dónde Obtener Ácido Fólico Naturalmente Durante el Embarazo

Folato y ácido fólico son formas de la vitamina B, los que son necesarios durante el embarazo y ayudan prevenir algunos defectos de nacimiento. Folato está encontrado naturalmente en alimentos como verduras, frutas y granos, mientras que el ácido fólico es la forma sintética del folato y se agrega a los suplementos y alimentos fortificados. Es mejor obtener los nutrientes, como folato, de alimentos sin fortificación. El consumo recomendado diario de ácido fólico para mujeres embarazadas es 400 – 800 microgramos (0.4 – 0.8 miligramos) cada día, mientras que el límite superior recomendado es no más que 1000 microgramos (1.0 miligramos) de ácido fólico cada día.
Esto lleva a muchas mujeres embarazadas preguntar donde pueden conseguir ácido fólico o folato naturalmente.

Alimentos Naturales Que Contienen Ácido Fólico

A continuación hay una lista de algunos alimentos que contienen folato o ácido fólico:

Verdura

Edamame
Okra
Espinacas
Alcachofa
Hojas de nabo
El brócoli
Espárragos
coles de Bruselas
lechugas Romaine o mezclum
escarola o endivias
Las remolachas
patata con piel

Frutas

Aguacate
Papaya
Jugo de naranja

Legumbres

Frijoles (romanos {cargamantos}, mungo, adzukis, pintos, habichuelas blancas, negros, blancos, habichuelas coloradas, habichuelas Gran Norte)
Lentejas
Guisantes (de ojo negro, garbanzos, gandules)
Semillas de girasol
Cacahuetes

Carne

Hígado

Alimentos fortificados

Pasta (enriquecido)
Bagel (enriquecido)
Pan (enriquecido)

Compilado de las siguientes fuentes:
Dieticians of Canada. (2014 febrero 25). Food sources of folate.
Harvard School of Public Health Nutrition Source. (n.d). Keep the multi, skip the heavily fortified foods. Obtenido de https://www.hsph.harvard.edu/nutritionsource/folic-acid/
The Spina Bifida & Hydrocephalus Association of Ontario. (n.d). Food sources. Obtenido de

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Dónde Obtener Ácido Fólico Naturalmente Durante el Embarazo

Alimentos Naturales Que Contienen Ácido Fólico

Verdura

Frutas

Legumbres

Carne

Alimentos fortificados

BLOG CATEGORIES

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FAQs

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