Fuentes de ácido fólico
Fuentes de origen animal: se encuentra presente en niveles muy bajos en el reino animal. Lo encontramos en el hígado de ternera y pollo, en la leche y sus derivados.
Fuentes de origen vegetal: el reino vegetal es rico en esta vitamina. Las mayores concentraciones las encontramos en: legumbres (lentejas, habas soja), cereales integrales y sus derivados, vegetales de hoja verde (espinacas, coles, lechugas, espárragos), el germen de trigo, y las frutas (melón, bananas, plátanos, naranjas y aguacate o palta entre otros.)
Suplementos: los comprimidos de ácido fólico deben tomarse siempre bajo supervisión medica y en situaciones donde el medico lo indique.
Con la manipulación de los alimentos, se puede llegar a perder o destruir más de la mitad del contenido natural de ácido fólico. Se destruye con las cocciones prolongadas en abundante agua, con el recalentamiento de las comidas y también con el almacenamiento de los alimentos a temperatura ambiente. Entonces siempre convendrá comer crudos todos aquellos alimentos que así lo permitan, cocción breve (al vapor) y guardarlos en la nevera.
En la siguiente tabla se menciona la cantidad de microgramos (mcg) de vitamina B9 o ácido fólico presente en una porción de alimentos
Alimento
porción
ácido fólico (µg)
Cereales (cocidos), copos de maíz
1 taza
222
Hígado de vaca, cocido
85 gr.
185
Espinaca, cocida, hervida, sin sal
1 taza (180 gr.)
263
Habas , blancas, enlatadas
1 taza
170
Espárragos, hervidos
8 (120 gr.)
160
Arroz, blanco, grano largo común, cocido
1taza (190 gr.)
153
Espinaca, cruda
1 taza (30 gr.)
60
Lechuga romana
1 taza
75
Lentejas, hervidas, sin sal
1 taza (200 gr.)
358
Coles o repollitos de Bruselas, cocidos
1 taza (150 gr.)
94
Aguacate, en rodajas
1/2 taza
45
Semilla de soja, verde, hervida
1 taza (180 gr.)
200
Banana
1 (120 gr.)
24
Naranjas
1 (40 gr.)
39
Melón, cantaloupe, rocío de miel
1 taza (160 gr.)
35
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