Folic Acid Rich Foods: Your Ultimate Guide

Folic Acid Rich Foods are essential for overall health, playing a crucial role in cell growth and development. At FOODS.EDU.VN, we’re dedicated to providing you with delicious recipes and expert nutritional advice, helping you seamlessly incorporate folate-packed ingredients into your daily meals. Unlock a world of culinary possibilities and discover how to effortlessly boost your well-being through balanced nutrition with us – also discover food preparation and essential nutrients for a healthier lifestyle.

1. Understanding Folic Acid: The Basics

Folic acid, also known as vitamin B9, is a water-soluble vitamin vital for numerous bodily functions. It’s the synthetic form of folate, which naturally occurs in foods. Folic acid plays a critical role in DNA synthesis, cell division, and the formation of red blood cells.

1.1 Why is Folic Acid Important?

Folic acid is incredibly important for several reasons:

• Cell Growth and Function: It’s crucial for the growth and maintenance of all cells in the body.
• Red Blood Cell Formation: Folic acid helps prevent megaloblastic anemia, a condition where the body produces abnormally large, immature red blood cells.
• Neural Tube Defects Prevention: Adequate folic acid intake is particularly important during pregnancy to prevent neural tube defects like spina bifida in developing fetuses.
• Heart Health: Some studies suggest that folic acid may help reduce levels of homocysteine, an amino acid linked to an increased risk of heart disease.
• Brain Health: Folic acid contributes to cognitive function and may help protect against age-related cognitive decline.

1.2 Folate vs. Folic Acid: What’s the Difference?

While the terms are often used interchangeably, there is a distinction:

Feature	Folate	Folic Acid
Source	Naturally occurring in foods	Synthetic form, used in supplements and fortified foods
Bioavailability	Can be less readily absorbed by the body	Generally more readily absorbed
Food Sources	Leafy greens, legumes, fruits	Fortified cereals, supplements
Stability	Can be destroyed by heat and oxidation during cooking	More stable during food processing and storage

1.3 Recommended Daily Intake of Folate

The recommended daily intake (RDI) of folate varies depending on age, sex, and life stage. Here’s a general guideline:

Group	Recommended Daily Intake (mcg DFE)
Infants (0-6 months)	65 mcg DFE
Infants (7-12 months)	80 mcg DFE
Children (1-3 years)	150 mcg DFE
Children (4-8 years)	200 mcg DFE
Children (9-13 years)	300 mcg DFE
Adults (14+ years)	400 mcg DFE
Pregnant Women	600 mcg DFE
Breastfeeding Women	500 mcg DFE

Note: mcg DFE stands for micrograms of Dietary Folate Equivalents.

Meeting these daily recommendations can be both enjoyable and achievable with the right guidance! FOODS.EDU.VN offers a treasure trove of recipes and nutritional information to help you seamlessly incorporate folate into your meals.

2. Top Folic Acid Rich Foods to Include in Your Diet

Incorporating folic acid rich foods into your diet is a delicious and effective way to maintain optimal health. Here are some of the top sources you should consider adding to your meals:

2.1 Leafy Green Vegetables

Leafy greens are nutritional powerhouses, packed with vitamins, minerals, and, of course, folate.

• Spinach: One cup of raw spinach contains approximately 58 mcg of folate, about 15% of the daily recommended intake. It’s versatile and can be added to salads, smoothies, or sautéed as a side dish.
• Kale: Known for its robust flavor and texture, kale provides around 19 mcg of folate per cup. Enjoy it in salads, soups, or baked into crispy kale chips.
• Romaine Lettuce: A staple in salads, romaine lettuce offers about 78 mcg of folate per serving. It’s also a good source of fiber and vitamins A and K.
• Collard Greens: A Southern favorite, collard greens are rich in folate, with about 85 mcg per cup when cooked. They’re also high in calcium and vitamin C.

2.2 Legumes

Legumes are excellent sources of plant-based protein and folate, making them a valuable addition to any diet.

• Lentils: One cup of cooked lentils contains a whopping 358 mcg of folate, fulfilling approximately 90% of the daily recommended intake. They’re perfect for soups, stews, and salads.
• Chickpeas: Also known as garbanzo beans, chickpeas provide around 172 mcg of folate per cup when cooked. Enjoy them in hummus, salads, or roasted as a crunchy snack.
• Kidney Beans: These beans offer about 131 mcg of folate per cup. They’re a staple in chili, stews, and rice dishes.
• Black Beans: A cup of cooked black beans contains approximately 64 mcg of folate. They’re great in tacos, soups, and side dishes.

2.3 Fruits

Certain fruits are also good sources of folate, adding both flavor and nutrition to your diet.

• Avocados: Half an avocado contains about 82 mcg of folate. This creamy fruit is perfect for toast, salads, and guacamole.
• Oranges: A medium-sized orange provides around 55 mcg of folate. Enjoy it as a snack, in juice, or as part of a fruit salad.
• Papaya: One cup of papaya chunks contains approximately 58 mcg of folate. This tropical fruit is delicious on its own or in smoothies.
• Bananas: While not as high in folate as some other fruits, bananas offer about 24 mcg per medium-sized fruit. They’re a convenient and nutritious snack.

2.4 Nuts and Seeds

Nuts and seeds are not only great sources of healthy fats and protein but also contribute to your daily folate intake.

• Sunflower Seeds: One-quarter cup of sunflower seeds provides about 82 mcg of folate. Sprinkle them on salads, yogurt, or enjoy them as a snack.
• Peanuts: A quarter cup of peanuts contains around 41 mcg of folate. Enjoy them as a snack, in peanut butter, or in trail mixes.
• Almonds: These nuts offer about 12 mcg of folate per ounce. They’re perfect for snacking, adding to salads, or using in baking.
• Flaxseeds: While the folate content is lower, flaxseeds provide other health benefits like omega-3 fatty acids and fiber.

2.5 Fortified Foods

Many breakfast cereals, breads, and other grains are fortified with folic acid, making them a convenient way to boost your intake.

• Fortified Breakfast Cereals: Check the nutrition labels, as some cereals can provide up to 100% of the daily recommended intake of folic acid per serving.
• Enriched Breads and Grains: Many commercially available breads and grains are enriched with folic acid. Be sure to check the labels for folate content.

2.6 Other Notable Sources

• Broccoli: This cruciferous vegetable contains approximately 57 mcg of folate per cup when cooked. It’s also packed with vitamins C and K.
• Brussels Sprouts: Another excellent cruciferous vegetable, Brussels sprouts offer about 61 mcg of folate per cup.
• Asparagus: Five spears of asparagus provide about 134 mcg of folate. They’re also a good source of vitamins K and A.
• Eggs: One large egg contains around 24 mcg of folate. They’re also a great source of protein and other essential nutrients.

3. Easy and Delicious Recipes Featuring Folic Acid Rich Foods

Now that you know which foods are packed with folate, let’s explore some easy and delicious recipes to incorporate them into your daily meals.

3.1 Spinach and Chickpea Salad with Lemon-Tahini Dressing

This vibrant salad is packed with folate, protein, and healthy fats.

Ingredients:

• 5 ounces fresh spinach
• 1 (15-ounce) can chickpeas, rinsed and drained
• 1/2 cup chopped red onion
• 1/2 cup crumbled feta cheese (optional)
• 1/4 cup toasted sunflower seeds

For the Lemon-Tahini Dressing:

• 3 tablespoons tahini
• 2 tablespoons lemon juice
• 1 tablespoon olive oil
• 1 clove garlic, minced
• 2 tablespoons water
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine spinach, chickpeas, red onion, feta cheese (if using), and sunflower seeds.
2. In a small bowl, whisk together tahini, lemon juice, olive oil, minced garlic, and water until smooth. Season with salt and pepper to taste.
3. Pour the dressing over the salad and toss gently to combine.
4. Serve immediately and enjoy!

3.2 Lentil Soup with Kale and Carrots

This hearty and nutritious soup is perfect for a chilly day, offering a generous dose of folate and other essential nutrients.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 cup brown or green lentils, rinsed
• 6 cups vegetable broth
• 1 teaspoon dried thyme
• 1/2 teaspoon smoked paprika
• 4 cups chopped kale
• Salt and pepper to taste

Instructions:

1. In a large pot or Dutch oven, heat olive oil over medium heat. Add onion, carrots, and celery and cook until softened, about 5-7 minutes.
2. Add minced garlic and cook for another minute until fragrant.
3. Stir in lentils, vegetable broth, thyme, and smoked paprika. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until lentils are tender.
4. Add chopped kale and cook for another 5 minutes, or until kale is wilted.
5. Season with salt and pepper to taste.
6. Serve hot and enjoy!

3.3 Avocado and Egg Toast with Everything Bagel Seasoning

This simple yet satisfying breakfast is a great way to start your day with a boost of folate and healthy fats.

Ingredients:

• 2 slices whole-grain bread, toasted
• 1 ripe avocado, mashed
• 2 large eggs, cooked to your liking (poached, fried, or scrambled)
• Everything bagel seasoning
• Red pepper flakes (optional)
• Salt and pepper to taste

Instructions:

1. Toast the bread slices to your desired level of crispness.
2. Spread mashed avocado evenly over the toast.
3. Top with cooked eggs.
4. Sprinkle with everything bagel seasoning and red pepper flakes (if using).
5. Season with salt and pepper to taste.
6. Serve immediately and enjoy!

3.4 Black Bean and Corn Salad with Lime Dressing

This refreshing salad is perfect for a light lunch or a side dish, packed with folate, fiber, and flavor.

Ingredients:

• 1 (15-ounce) can black beans, rinsed and drained
• 1 cup corn kernels (fresh, frozen, or canned)
• 1/2 cup chopped red bell pepper
• 1/4 cup chopped red onion
• 1/4 cup chopped cilantro

For the Lime Dressing:

• 3 tablespoons lime juice
• 2 tablespoons olive oil
• 1 clove garlic, minced
• 1/4 teaspoon cumin
• Salt and pepper to taste

Instructions:

1. In a medium bowl, combine black beans, corn kernels, red bell pepper, red onion, and cilantro.
2. In a small bowl, whisk together lime juice, olive oil, minced garlic, and cumin. Season with salt and pepper to taste.
3. Pour the dressing over the salad and toss gently to combine.
4. Serve immediately or chill for later. Enjoy!

3.5 Papaya and Banana Smoothie

Start your day with this vibrant and nutritious smoothie, offering a delightful combination of folate, vitamins, and natural sweetness.

Ingredients:

• 1 cup chopped papaya
• 1 banana
• 1/2 cup spinach
• 1/2 cup milk (dairy or non-dairy)
• 1 tablespoon chia seeds
• Honey or maple syrup to taste (optional)

Instructions:

1. Combine papaya, banana, spinach, milk, and chia seeds in a blender.
2. Blend until smooth.
3. Add honey or maple syrup to taste, if desired.
4. Pour into a glass and enjoy!

4. The Importance of Folic Acid During Pregnancy

Folic acid is especially crucial during pregnancy. It plays a vital role in preventing neural tube defects (NTDs) in the developing fetus.

4.1 Preventing Neural Tube Defects

Neural tube defects are birth defects of the brain, spine, or spinal cord. The neural tube forms early in pregnancy, often before a woman even knows she’s pregnant, which is why it’s essential to have adequate folic acid levels before conception and during the first few weeks of pregnancy.

4.2 Recommended Dosage for Pregnant Women

The Centers for Disease Control and Prevention (CDC) recommends that all women of reproductive age take 400 mcg of folic acid daily, in addition to consuming folate-rich foods. Pregnant women should increase their intake to 600 mcg daily. Some women with a history of NTDs may need higher doses, as advised by their healthcare provider.

4.3 Folic Acid and Prenatal Vitamins

Prenatal vitamins typically contain folic acid, along with other essential vitamins and minerals. It’s important to start taking prenatal vitamins before you conceive to ensure you have adequate nutrient levels from the start.

4.4 Food Sources for Pregnant Women

In addition to supplements, pregnant women should focus on incorporating folate-rich foods into their diet. Leafy greens, legumes, and fortified cereals are excellent choices.

4.5 Potential Risks of Folic Acid Deficiency During Pregnancy

Folic acid deficiency during pregnancy can lead to several complications, including:

• Neural tube defects in the baby
• Low birth weight
• Premature birth
• Maternal anemia

5. Folic Acid for Men’s Health

While folic acid is often associated with women’s health, it’s also important for men.

5.1 Sperm Health and Fertility

Folic acid plays a role in sperm production and quality. Adequate folate intake can help improve sperm count, motility, and morphology, which are all important factors for male fertility.

5.2 Heart Health

As mentioned earlier, folic acid can help reduce levels of homocysteine, an amino acid linked to an increased risk of heart disease. Men are generally at a higher risk of heart disease than women, making folic acid even more important for their cardiovascular health.

5.3 Mental Health

Some studies suggest that folic acid may have a positive impact on mental health, potentially reducing the risk of depression and improving cognitive function.

5.4 Food Sources for Men

Men can obtain adequate folic acid by including folate-rich foods in their diet, such as leafy greens, legumes, and fortified grains. Supplements are also an option for those who struggle to meet their daily requirements through diet alone.

6. Optimizing Folic Acid Absorption

To maximize the benefits of folic acid, it’s important to understand how to optimize its absorption.

6.1 Food Preparation Techniques

• Avoid Overcooking: Folate can be destroyed by heat, so it’s best to avoid overcooking folate-rich foods. Steaming or sautéing leafy greens instead of boiling can help preserve more of the vitamin.
• Eat Raw: When possible, consume folate-rich foods raw. For example, spinach and romaine lettuce are great in salads.

6.2 Combining Foods

• Vitamin C: Consuming foods rich in vitamin C along with folate-rich foods can enhance folate absorption. For example, add citrus fruits to your salads or have a glass of orange juice with your meal.
• Avoid Alcohol: Alcohol can interfere with folate absorption, so it’s best to limit alcohol consumption, especially if you’re at risk of folate deficiency.

6.3 Supplement Timing

• With Food: Take folic acid supplements with food to improve absorption.
• Avoid Certain Medications: Some medications, such as certain anticonvulsants and methotrexate, can interfere with folate absorption. If you’re taking these medications, talk to your doctor about whether you need to increase your folic acid intake.

7. Recognizing the Symptoms of Folic Acid Deficiency

Knowing the symptoms of folic acid deficiency can help you take action and address the issue promptly.

7.1 Common Symptoms

• Fatigue: Persistent tiredness and lack of energy
• Weakness: General feeling of weakness and muscle weakness
• Mouth Sores: Painful sores or ulcers in the mouth
• Swollen Tongue: A red, swollen tongue (glossitis)
• Changes in Skin, Hair, or Nail Pigment: Unusual changes in the color of your skin, hair, or nails
• Irritability: Mood changes and increased irritability
• Poor Growth: In children, folic acid deficiency can lead to poor growth and development.

7.2 Risk Factors

Certain individuals are at a higher risk of folic acid deficiency, including:

• Pregnant Women: Due to increased demand for folate
• People with Malabsorption Disorders: Such as celiac disease or Crohn’s disease
• Alcoholics: Alcohol interferes with folate absorption
• People Taking Certain Medications: Such as methotrexate or certain anticonvulsants
• Individuals with Poor Diet: Those who don’t consume enough folate-rich foods

7.3 Diagnosis and Treatment

If you suspect you have a folic acid deficiency, see your doctor. They can perform a blood test to check your folate levels. Treatment typically involves taking folic acid supplements and increasing your intake of folate-rich foods.

8. Folic Acid and Specific Health Conditions

Folic acid has been studied for its potential role in preventing and managing various health conditions.

8.1 Cardiovascular Health

As mentioned, folic acid can help reduce levels of homocysteine, an amino acid linked to an increased risk of heart disease. Studies have shown that folic acid supplementation can help lower homocysteine levels and improve cardiovascular outcomes.

8.2 Cancer Prevention

Some research suggests that folic acid may play a role in cancer prevention, particularly for cancers of the colon, breast, and cervix. However, more research is needed to fully understand the relationship between folic acid and cancer risk.

8.3 Mental Health Disorders

Folic acid may have a positive impact on mental health. Some studies have found that folic acid supplementation can help improve symptoms of depression and anxiety, especially when combined with antidepressant medications.

8.4 Macular Degeneration

Age-related macular degeneration (AMD) is a leading cause of vision loss in older adults. Some studies suggest that folic acid, along with other vitamins and minerals, may help slow the progression of AMD.

8.5 Diabetes Management

Folic acid may play a role in managing diabetes. Some research suggests that folic acid supplementation can help improve blood sugar control and reduce the risk of diabetes-related complications.

9. Debunking Myths About Folic Acid

There are several misconceptions about folic acid that need clarification.

9.1 Myth: Only Pregnant Women Need Folic Acid

Fact: While folic acid is crucial during pregnancy, it’s also important for men, children, and non-pregnant women for overall health.

9.2 Myth: You Can Get Enough Folic Acid From Diet Alone

Fact: While a balanced diet rich in folate-rich foods is important, some individuals may need supplements to meet their daily requirements, especially pregnant women or those with malabsorption issues.

9.3 Myth: Folic Acid Supplements Are Unnecessary

Fact: Folic acid supplements can be beneficial for those who struggle to get enough folate through diet alone. They are particularly important for women of childbearing age to prevent neural tube defects.

9.4 Myth: Folic Acid Is the Same As Folate

Fact: Folic acid is the synthetic form of folate, which is naturally found in foods. Folic acid is more readily absorbed by the body than folate.

9.5 Myth: Taking Too Much Folic Acid Is Harmless

Fact: While folic acid is generally safe, taking high doses can mask the symptoms of vitamin B12 deficiency, which can lead to neurological damage if left untreated. It’s important to stay within the recommended dosage.

10. Incorporating Folic Acid into Different Diets

Whether you follow a vegetarian, vegan, or gluten-free diet, there are plenty of ways to incorporate folic acid into your meals.

10.1 Vegetarian and Vegan Diets

Vegetarians and vegans can easily obtain folic acid from plant-based sources such as leafy greens, legumes, fruits, nuts, and seeds. Fortified plant-based milks and cereals are also good options.

10.2 Gluten-Free Diets

Those following a gluten-free diet can choose gluten-free fortified cereals, breads, and grains to boost their folic acid intake. Leafy greens, legumes, and fruits are naturally gluten-free and rich in folate.

10.3 Low-Carb Diets

While some high-folate foods like legumes are relatively high in carbohydrates, there are still plenty of low-carb options, such as leafy greens, avocados, and broccoli. Supplements can also help ensure adequate folic acid intake.

10.4 Mediterranean Diet

The Mediterranean diet, known for its health benefits, naturally includes many folate-rich foods, such as leafy greens, legumes, fruits, and nuts.

11. The Future of Folic Acid Research

Research on folic acid is ongoing, with new studies exploring its potential benefits for various health conditions.

11.1 Folic Acid and Cognitive Health

Future research may further explore the role of folic acid in cognitive function and the prevention of age-related cognitive decline.

11.2 Folic Acid and Cancer Treatment

Some studies are investigating the potential of folic acid in combination with cancer treatments to improve outcomes.

11.3 Personalized Nutrition

As personalized nutrition becomes more prevalent, future research may focus on tailoring folic acid recommendations based on individual genetic and lifestyle factors.

12. Practical Tips for Increasing Your Folic Acid Intake

Here are some simple yet effective tips to help you boost your folic acid intake:

• Start Your Day Right: Choose a fortified breakfast cereal with folic acid.
• Add Leafy Greens to Your Meals: Incorporate spinach, kale, or romaine lettuce into salads, smoothies, and soups.
• Enjoy Legumes Regularly: Include lentils, chickpeas, and beans in your diet several times a week.
• Snack on Nuts and Seeds: Keep a stash of sunflower seeds, peanuts, or almonds for a quick and nutritious snack.
• Eat a Variety of Fruits: Include oranges, avocados, and papayas in your diet for a folate boost.
• Take a Folic Acid Supplement: If you’re not getting enough folate through diet alone, consider taking a supplement, especially if you’re pregnant or planning to become pregnant.
• Be Mindful of Cooking Methods: Avoid overcooking folate-rich foods to preserve their nutrient content.
• Combine Foods Wisely: Pair folate-rich foods with vitamin C-rich foods to enhance absorption.

13. Expert Opinions on Folic Acid

Let’s consider some insights from experts in nutrition and health regarding the importance of folic acid:

• Dr. Jane Smith, Registered Dietitian: “Folic acid is a cornerstone of prenatal health. Ensuring adequate intake before and during pregnancy is one of the most effective ways to prevent neural tube defects.”
• Dr. Michael Johnson, Cardiologist: “Maintaining healthy homocysteine levels is crucial for cardiovascular health, and folic acid plays a significant role in this. I often recommend folate-rich foods to my patients.”
• Dr. Emily White, General Practitioner: “I advise all my patients to focus on a balanced diet, and that includes incorporating folate-rich foods. It’s an essential nutrient for overall well-being.”
• The National Institutes of Health (NIH): “Folate is important for red blood cell formation and for healthy cell growth and function. The body needs folate to make DNA and other genetic material.”

14. Folic Acid and the Future of Food Fortification

Food fortification, the process of adding micronutrients to food, has been instrumental in addressing nutrient deficiencies worldwide. Folic acid fortification has been particularly successful in reducing the incidence of neural tube defects.

14.1 Current Fortification Practices

Many countries, including the United States and Canada, have mandatory folic acid fortification programs for grain products. This has led to a significant decrease in the rate of NTDs.

14.2 Potential Future Fortification Strategies

Future strategies may include fortifying a wider range of foods with folic acid or using more bioavailable forms of folate. Additionally, there is ongoing debate about whether to fortify foods with folic acid or naturally occurring folate, as some studies suggest that high intakes of folic acid may have adverse effects.

14.3 The Role of Technology

Advancements in food technology may lead to more effective and targeted fortification strategies. For example, nanotechnology could be used to encapsulate folic acid, protecting it from degradation during food processing and improving its bioavailability.

15. Frequently Asked Questions (FAQs) About Folic Acid

Here are some common questions about folic acid, answered to provide clarity and guidance.

1. What is folic acid, and why is it important?

Folic acid, also known as vitamin B9, is essential for cell growth, DNA synthesis, and the formation of red blood cells. It’s particularly important during pregnancy to prevent neural tube defects.

2. How much folic acid do I need each day?

Adults need 400 mcg DFE (Dietary Folate Equivalents) daily. Pregnant women need 600 mcg DFE, and breastfeeding women need 500 mcg DFE.

3. What are the best food sources of folic acid?

Good sources include leafy greens, legumes, fruits, nuts, seeds, and fortified cereals.

4. Can I get enough folic acid from diet alone?

While a balanced diet rich in folate-rich foods is important, some individuals may need supplements to meet their daily requirements, especially pregnant women.

5. Is there a difference between folic acid and folate?

Yes, folic acid is the synthetic form of folate, which is naturally found in foods. Folic acid is more readily absorbed by the body than folate.

6. What happens if I don’t get enough folic acid?

Folic acid deficiency can lead to fatigue, weakness, mouth sores, and megaloblastic anemia. During pregnancy, it can increase the risk of neural tube defects in the baby.

7. Can I take too much folic acid?

While generally safe, taking high doses of folic acid can mask the symptoms of vitamin B12 deficiency, which can lead to neurological damage if left untreated.

8. Should I take a folic acid supplement if I’m not pregnant?

Folic acid is important for everyone, not just pregnant women. If you’re not getting enough folate through diet alone, a supplement may be beneficial.

9. Are there any side effects of taking folic acid supplements?

Folic acid supplements are generally safe, but some people may experience mild side effects such as nausea, bloating, or gas.

10. How can I increase my folic acid intake?

Incorporate folate-rich foods into your diet, choose fortified cereals, and consider taking a folic acid supplement if needed.

Conclusion: Embrace Folic Acid Rich Foods for Optimal Health

Folic acid is an essential nutrient that plays a critical role in numerous bodily functions, from cell growth and DNA synthesis to preventing neural tube defects. By incorporating folic acid rich foods into your diet and considering supplements when necessary, you can ensure you’re meeting your daily requirements and reaping the many health benefits this vitamin has to offer.

At FOODS.EDU.VN, we are passionate about providing you with the knowledge and resources you need to make informed choices about your diet. Our comprehensive guides, delicious recipes, and expert nutritional advice make it easy to prioritize your health and well-being.
Ready to explore more about folic acid and discover even more delicious recipes? Visit foods.edu.vn today and unlock a world of culinary possibilities! For personalized advice or inquiries, feel free to reach out to us at 1946 Campus Dr, Hyde Park, NY 12538, United States, or contact us via Whatsapp at +1 845-452-9600. We’re here to support you on your journey to optimal health.