Who does not like lustrous and healthy hair? If you want shiny long voluminous hair, you have to incorporate a lot of vitamins and minerals in your diet. Here is a list of vitamins that are essential for the healthy growth and development of hair.

Vitamin C: This Vitamin helps in the synthesis of the protein called collagen that is required for the growth of nails, hair, and skin. Its anti-oxidant property helps in treating damaged hair. Fruits such as strawberry, orange, kiwi are excellent sources of this vitamin. You can include vegetables like Brussels sprouts, red peppers, and broccoli in your diet, which are also a good source of this vitamin. If you do not get adequate vitamin C from the food, take the vitamin C supplement, 21st Century Chewable Vitamin C-500 Tablets.

Vitamin B Complex: This is a group of 8 vitamins that contribute to hair growth. Milk products egg, spinach are some of the Vitamin B containing foods. In case you do not get sufficient amount of the vitamin from your diet, you can take the Vitamin B12 supplement 21st Century B-12 1000 mcg Prolonged Release Tablets that helps in tissue repair and promotes hair growth.

Biotin: This is another essential vitamin of the Vitamin B complex group that helps in the production of glucose required for breaking down proteins and production of keratin, which is the main constituent of hair. Incorporate biotin–rich food like mushrooms, cauliflower and egg yolk in the diet. You can even take biotin supplements like 21st Century Biotin 5000 mcg High-Potency for the required amount of biotin for your body.