Vitamin B Complex
Vitamin B6, B12 and Folic acid are crucial in maintaining immunity with their influence in proliferation, differentiation, activation and other functions of immune cells.
Dietary Sources: Green leafy vegetables (except vitamin B12), animal products like fish, meat, poultry, eggs, milk, and milk products. Beef liver and starchy vegetables (for Vitamin B6 particularly). Spinach, liver, asparagus, and rice are among the foods with high folic acid levels.
RDA: Vitamin B6: 1.3 mg from teenager to adults, with an amount up to 2.0 mg during lactation
Folic acid: 400 mcg from teenager to adults, with an amount up to 600 mcg during pregnancy
Vitamin B12: 2.4mcg from teenager to adults, with an amount up to 2.6mcg during lactation