And yet, your body is a snob when it comes to accepting this B vitamin. While you can get folic acid from eating leafy greens, legumes and liver, your body doesn't like to absorb it from these sources. Only half of the folate you get from foods will be accepted. Men should get 200 mg a day and women should get 180 mg per day. The first nutrition experiment ever performed on a human took place in the 1700s when doctors experimented with vitamin C to find a cure for scurvy.
Vitamin C helps prevent disease and infection and promotes the body's absorption of iron .
It also helps bones grow , is involved in the formation of scar tissue , and strengthens the blood vessels . The RDA for men and women is 60 mg a day. Be wary of getting too much - more than 1,000 mg can cause cramps and diarrhea. Vitamin D The RDA for this vitamin is rather low because your body is capable of making it with the help of sunlight. Vitamin D fortifies the bones and plays supporting roles in the maintenance of your brain , pancreas , skin , muscles , reproductive organs and immune system .