With the recommended daily allowance of Vitamin C topping out around 90 mg per day for adults, those who don't want to take a supplement might be interested in knowing which foods are the most rich in this vitamin. When it comes to Vitamin C fruit, in fact, there are a number of choices over and above the typical orange.

Vitamin C is necessary for the body for a number of reasons. It is essential in helping the immune system work properly and can be found in every single cell within the human body. This vitamin is know to help fight off infections, it aids in the production of collagen, which is vital for building joints, skin and blood vessels. It is also known to have anti-histamine abilities and works to help protect Vitamins A and E from oxidation before their benefits can be felt by the body. Considering its importance, it's unlikely anyone would want to go without the necessary amount on a regular basis.

There are a number of other things Vitamin C has been linked with. It's ability to prevent disease when its taken in the proper amount or more is legendary and its ability to cause problems when it's not taken or overused is also well document. The other benefits of Vitamin C include helping with hay fever, reducing inflammation in the respiratory system, preventing gum disease, helping with iron absorption, protecting the lungs from infection and helping preserve mental capacity in older people.

Considering the benefits of Vitamin C, it's doubtful anyone would want to miss out on their daily dose. And while vitamin supplements are a great way to get what's recommended and more, it's also a good idea to choose fruits and vegetables that are high in vitamin and mineral content to provide the bulk of nutrients needed during the average day.

Vitamin C can be beneficial in amounts over the RDA, too, but for those who want to take "mega" doses, it's a good idea to discuss the idea with a physician first. Many vitamins will offer 100 mg to 500 mg per tablet and this is generally okay, but taking doses in the thousands of milligrams can have negative effects, too.

To obtain a good dose of Vitamin C from fruits, there are a number of different tasty treats that can be used. The guava for example is very rich in Vitamin C as is the papaya. Strawberries will give a person about 84 mgs per one-cup serving and the same amount of cantaloupe about 68 mgs. Other fruits rich in Vitamin C include oranges, grapefruits, kiwi and more.

Vegetables, too, can provide a good source of Vitamin C. Some of those that are very rich in it include green peppers, tomatoes, broccoli and sweet potatoes.

No matter the source of Vitamin C, it's a good idea to get the daily dose. Considering the number of things it helps the body with, it would be foolish to do otherwise.