究竟吃什么对头发好呢？这10种食物助你解决脱发烦恼[1]

印象中，掉头发应该是中老年人烦恼的事儿，但如今第一批90后也开始秃了。导致脱发的原因有很多，究竟如何才能防治？除了调整作息、缓解压力外，“食疗”也是一个好办法。食物中的某些营养物质有益于头发健康，例如，含有抗氧化剂类黄酮的食物可强化毛囊，含铁食物能促进血红细胞生成，富含蛋白质和二氧化硅的食物能促进头发生长。下面这10种食物就是“头发的最爱”。

Mango

芒果

This colorful fruit provides the mineral silica, which is a component of connective tissue that helps to strengthen hair and promote its growth.

这种颜色鲜艳的水果的结缔组织中含有矿物二氧化硅，有助于强韧秀发，并促进头发生长。

Key nutrients: Silica, vitamins A, B6, and C, folate.

主要营养成分：二氧化硅，维生素A，维生素B6，维生素C，叶酸。

How to eat: Have two medium-sized slices of mango as a snack or after a meal.

食用方法：饭后吃两片中等大小的芒果，或当成零食。

Soy beans

大豆

Foods derived from soy, such as edamame beans and tempeh, are thought to inhibit the formation of a hormone known as dihydrotestosterone (DHT).

人们认为，毛豆、豆酵饼等豆制品能抑制双氢睾酮激素的形成。

An imbalance of DHT is believed to contribute to hair loss.

双氢睾酮失衡被认为是导致脱发的原因。

Key nutrients: Iron, omega-3, vitamin B2, magnesium.

主要营养成分：铁，omega-3脂肪酸，维生素B2，镁。

How to eat: Aim for at least one 75g (2½ oz) portion a week.

食用方法：以每周至少摄入75g为准。

Eggs

鸡蛋

Full of protein, eggs help to boost collagen production.

鸡蛋富含蛋白质，有助于胶原蛋白的生产。

Collagen surrounds hair strands, but breaks down as people age, leaving them vulnerable to breaking.

发丝被胶原蛋白包裹，但随着年龄的增长，胶原蛋白分解，发丝因此变得脆弱易断。

Key nutrients: Vitamins A and D, carotenes, lutein, zinc, protein.

主要营养成分：维生素A，维生素D，胡萝卜素、叶黄素、锌、蛋白。

How to eat: Enjoy a boiled or poached egg four times a week.

食用方法：每周食用4枚水煮蛋或荷包蛋，每次一个。

Kelp

海藻

Certain nutrients in kelp, such as iron and the amino acid L-lysine, directly affect hair growth. Iron ensures healthy red blood cell production, while L-lysine facilitates iron absorption. A deficiency in both can impact hair loss.

海藻中的某些营养物质，如铁元素和赖氨酸，能直接影响秀发生长。铁可促进健康的血红细胞的生成，而赖氨酸有利于铁的吸收。缺少两者会导致脱发。

Key nutrients: Iron, L-lysine, zinc, vitamins B2 and B5, folate, magnesium.

主要营养成分：铁、赖氨酸、锌、维生素B2、维生素B5、叶酸、镁。

How to eat: Have 10g every day to reach your nutrient quota or try a kelp supplement.

食用方法：根据营养指标每天摄入10g，或试着每天吃一片海藻片。

Figs

无花果

Figs are a great source of iron, which is essential for healthy hair growth and shiny locks.

无花果是铁的重要 Other good sources include dried fruits and berries.

干果和浆果等食物也富含铁元素。

Key nutrients: Iron, potassium, magnesium, vitamins A and E.

主要营养成分：铁，钾，镁，维生素A和维生素E。

How to eat: Have two figs a day.

食用方法：每天2个。

Flaxseeds

亚麻籽

High in omega-3, these help nourish hair, which prevents it from drying out and becoming weak.

亚麻籽富含omega-3脂肪酸，有助于滋养头发，防止发质变得干燥易损。 Key nutrients: Omega-3, vitamin B1, magnesium, phosphorus, selenium.

主要营养成分：omega-3脂肪酸，维生素B1，镁，磷，硒。

How to eat: Eat up to one tbsp a day, either as a snack or sprinkled over meals.

食用方法：每天1汤匙，当零食直接吃或撒在食物上。

Pumpkin seeds

南瓜籽

These protein-rich seeds provide zinc, which supports cellular reproduction and enhances immunity, leading to hair growth.

这些蛋白质丰富的种子含有锌，有助于细胞繁殖，增强免疫力，促进头发生长。

Key nutrients: Zinc, iron, phosphorus, magnesium, manganese, copper, protein.

主要营养成分：锌、铁、磷、镁、锰、铜、蛋白质。

How to eat: Eat up to one tbsp a day. Combine with flaxseeds for a nutritious mix.

食用方法：每天最多1汤匙。搭配亚麻籽混合食用。

Berries

浆果

Naturally high in collagen-boosting vitamin C, berries aid iron absorption.

维生素C能促进胶原蛋白生成。浆果富含天然维生素C，有助于铁元素的吸收。

Vitamin C boosts scalp circulation, while its antioxidant action protects follicles from free-radical damage.

维生素C能促进头皮血液循环，其抗氧化作用保护毛囊免受自由基损伤。

Key nutrients: Vitamin C, potassium.

主要营养成分：维生素C、钾。

How to eat: Have a handful every day.

食用方法：每天一把。

Avocados

牛油果

Creamy avocados supply vitamin E, which increases oxygen uptake and improves circulation to the scalp to promote healthy hair growth.

柔滑的牛油果含有维生素E，能增加摄氧量，改善头皮血液循环，促进秀发生长。

Key nutrients: Vitamin E, potassium, omega-9, B-vitamins, folic acid.

主要营养成分：维生素E，钾，Omega-9脂肪酸，B族维生素、叶酸。

How to eat: Eat one medium avocado two-to-four times a week.

食用方法：每周食用2-4个中等大小的牛油果。每次一个。

Leafy greens

绿叶蔬菜

Greens such as Swiss chard, watercress, spinach and cabbage, promote the production of keratin, which is a hair protein that strengthens follicles.

瑞士甜菜、西洋菜、菠菜和卷心菜等绿色蔬菜能促进角蛋白的生产，这种蛋白质可强健头发毛囊。

Key nutrients: Vitamins A, C, and K, B vitamins, potassium, folate.

主要营养成分：维生素A、维生素C、维生素K、B族维生素、钾、叶酸。

How to eat: Eat a 100g (3½ oz) portion of leafy greens every day in a salad or as part of a meal.

食用方法：在每天的沙拉或菜品中摄入100g绿叶蔬菜。