究竟吃什么對頭發好呢？這10種食物助你解決脫發煩惱[1]
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印象中，掉頭發應該是中老年人煩惱的事兒，但如今第一批90后也開始禿了。導致脫發的原因有很多，究竟如何才能防治？除了調整作息、緩解壓力外，“食療”也是一個好辦法。食物中的某些營養物質有益于頭發健康，例如，含有抗氧化劑類黃酮的食物可強化毛囊，含鐵食物能促進血紅細胞生成，富含蛋白質和二氧化硅的食物能促進頭發生長。下面這10種食物就是“頭發的最愛”。
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.
這種顏色鮮艷的水果的結締組織中含有礦物二氧化硅，有助于強韌秀發，并促進頭發生長。
Key nutrients: Silica, vitamins A, B6, and C, folate.
主要營養成分：二氧化硅，維生素A，維生素B6，維生素C，葉酸。
How to eat: Have two medium-sized slices of mango as a snack or after a meal.
食用方法：飯后吃兩片中等大小的芒果，或當成零食。
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).
人們認為，毛豆、豆酵餅等豆制品能抑制雙氫睪酮激素的形成。
An imbalance of DHT is believed to contribute to hair loss.
雙氫睪酮失衡被認為是導致脫發的原因。
Key nutrients: Iron, omega-3, vitamin B2, magnesium.
主要營養成分：鐵，omega-3脂肪酸，維生素B2，鎂。
How to eat: Aim for at least one 75g (2? oz) portion a week.
食用方法：以每周至少攝入75g為準。
Eggs
雞蛋
Full of protein, eggs help to boost collagen production.
雞蛋富含蛋白質，有助于膠原蛋白的生產。
Collagen surrounds hair strands, but breaks down as people age, leaving them vulnerable to breaking.
發絲被膠原蛋白包裹，但隨著年齡的增長，膠原蛋白分解，發絲因此變得脆弱易斷。
Key nutrients: Vitamins A and D, carotenes, lutein, zinc, protein.
主要營養成分：維生素A，維生素D，胡蘿卜素、葉黃素、鋅、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，每次一個。
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.
海藻中的某些營養物質，如鐵元素和賴氨酸，能直接影響秀發生長。鐵可促進健康的血紅細胞的生成，而賴氨酸有利于鐵的吸收。缺少兩者會導致脫發。
Key nutrients: Iron, L-lysine, zinc, vitamins B2 and B5, folate, magnesium.
主要營養成分：鐵、賴氨酸、鋅、維生素B2、維生素B5、葉酸、鎂。
How to eat: Have 10g every day to reach your nutrient quota or try a kelp supplement.
食用方法：根據營養指標每天攝入10g，或試著每天吃一片海藻片。
Figs
無花果
Figs are a great source of iron, which is essential for healthy hair growth and shiny locks.
無花果是鐵的重要 Other good sources include dried fruits and berries.
干果和漿果等食物也富含鐵元素。
Key nutrients: Iron, potassium, magnesium, vitamins A and E.
主要營養成分：鐵，鉀，鎂，維生素A和維生素E。
How to eat: Have two figs a day.
食用方法：每天2個。
Flaxseeds
亞麻籽
High in omega-3, these help nourish hair, which prevents it from drying out and becoming weak.
亞麻籽富含omega-3脂肪酸，有助于滋養頭發，防止發質變得干燥易損。 Key nutrients: Omega-3, vitamin B1, magnesium, phosphorus, selenium.
主要營養成分：omega-3脂肪酸，維生素B1，鎂，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湯匙，當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.
這些蛋白質豐富的種子含有鋅，有助于細胞繁殖，增強免疫力，促進頭發生長。
Key nutrients: Zinc, iron, phosphorus, magnesium, manganese, copper, protein.
主要營養成分：鋅、鐵、磷、鎂、錳、銅、蛋白質。
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湯匙。搭配亞麻籽混合食用。
Berries
漿果
Naturally high in collagen-boosting vitamin C, berries aid iron absorption.
維生素C能促進膠原蛋白生成。漿果富含天然維生素C，有助于鐵元素的吸收。
Vitamin C boosts scalp circulation, while its antioxidant action protects follicles from free-radical damage.
維生素C能促進頭皮血液循環，其抗氧化作用保護毛囊免受自由基損傷。
Key nutrients: Vitamin C, potassium.
主要營養成分：維生素C、鉀。
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.
柔滑的牛油果含有維生素E，能增加攝氧量，改善頭皮血液循環，促進秀發生長。
Key nutrients: Vitamin E, potassium, omega-9, B-vitamins, folic acid.
主要營養成分：維生素E，鉀，Omega-9脂肪酸，B族維生素、葉酸。
How to eat: Eat one medium avocado two-to-four times a week.
食用方法：每周食用2-4個中等大小的牛油果。每次一個。
Leafy greens
綠葉蔬菜
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、菠菜和卷心菜等綠色蔬菜能促進角蛋白的生產，這種蛋白質可強健頭發毛囊。
Key nutrients: Vitamins A, C, and K, B vitamins, potassium, folate.
主要營養成分：維生素A、維生素C、維生素K、B族維生素、鉀、葉酸。
How to eat: Eat a 100g (3? 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攝入100g綠葉蔬菜。
印象中，掉頭發應該是中老年人煩惱的事兒，但如今第一批90后也開始禿了。導致脫發的原因有很多，究竟如何才能防治？除了調整作息、緩解壓力外，“食療”也是一個好辦法。食物中的某些營養物質有益于頭發健康，例如，含有抗氧化劑類黃酮的食物可強化毛囊，含鐵食物能促進血紅細胞生成，富含蛋白質和二氧化硅的食物能促進頭發生長。下面這10種食物就是“頭發的最愛”。
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.
這種顏色鮮艷的水果的結締組織中含有礦物二氧化硅，有助于強韌秀發，并促進頭發生長。
Key nutrients: Silica, vitamins A, B6, and C, folate.
主要營養成分：二氧化硅，維生素A，維生素B6，維生素C，葉酸。
How to eat: Have two medium-sized slices of mango as a snack or after a meal.
食用方法：飯后吃兩片中等大小的芒果，或當成零食。
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).
人們認為，毛豆、豆酵餅等豆制品能抑制雙氫睪酮激素的形成。
An imbalance of DHT is believed to contribute to hair loss.
雙氫睪酮失衡被認為是導致脫發的原因。
Key nutrients: Iron, omega-3, vitamin B2, magnesium.
主要營養成分：鐵，omega-3脂肪酸，維生素B2，鎂。
How to eat: Aim for at least one 75g (2? oz) portion a week.
食用方法：以每周至少攝入75g為準。
Eggs
雞蛋
Full of protein, eggs help to boost collagen production.
雞蛋富含蛋白質，有助于膠原蛋白的生產。
Collagen surrounds hair strands, but breaks down as people age, leaving them vulnerable to breaking.
發絲被膠原蛋白包裹，但隨著年齡的增長，膠原蛋白分解，發絲因此變得脆弱易斷。
Key nutrients: Vitamins A and D, carotenes, lutein, zinc, protein.
主要營養成分：維生素A，維生素D，胡蘿卜素、葉黃素、鋅、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，每次一個。
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.
海藻中的某些營養物質，如鐵元素和賴氨酸，能直接影響秀發生長。鐵可促進健康的血紅細胞的生成，而賴氨酸有利于鐵的吸收。缺少兩者會導致脫發。
Key nutrients: Iron, L-lysine, zinc, vitamins B2 and B5, folate, magnesium.
主要營養成分：鐵、賴氨酸、鋅、維生素B2、維生素B5、葉酸、鎂。
How to eat: Have 10g every day to reach your nutrient quota or try a kelp supplement.
食用方法：根據營養指標每天攝入10g，或試著每天吃一片海藻片。
Figs
無花果
Figs are a great source of iron, which is essential for healthy hair growth and shiny locks.
無花果是鐵的重要 Other good sources include dried fruits and berries.
干果和漿果等食物也富含鐵元素。
Key nutrients: Iron, potassium, magnesium, vitamins A and E.
主要營養成分：鐵，鉀，鎂，維生素A和維生素E。
How to eat: Have two figs a day.
食用方法：每天2個。
Flaxseeds
亞麻籽
High in omega-3, these help nourish hair, which prevents it from drying out and becoming weak.
亞麻籽富含omega-3脂肪酸，有助于滋養頭發，防止發質變得干燥易損。 Key nutrients: Omega-3, vitamin B1, magnesium, phosphorus, selenium.
主要營養成分：omega-3脂肪酸，維生素B1，鎂，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湯匙，當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.
這些蛋白質豐富的種子含有鋅，有助于細胞繁殖，增強免疫力，促進頭發生長。
Key nutrients: Zinc, iron, phosphorus, magnesium, manganese, copper, protein.
主要營養成分：鋅、鐵、磷、鎂、錳、銅、蛋白質。
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湯匙。搭配亞麻籽混合食用。
Berries
漿果
Naturally high in collagen-boosting vitamin C, berries aid iron absorption.
維生素C能促進膠原蛋白生成。漿果富含天然維生素C，有助于鐵元素的吸收。
Vitamin C boosts scalp circulation, while its antioxidant action protects follicles from free-radical damage.
維生素C能促進頭皮血液循環，其抗氧化作用保護毛囊免受自由基損傷。
Key nutrients: Vitamin C, potassium.
主要營養成分：維生素C、鉀。
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.
柔滑的牛油果含有維生素E，能增加攝氧量，改善頭皮血液循環，促進秀發生長。
Key nutrients: Vitamin E, potassium, omega-9, B-vitamins, folic acid.
主要營養成分：維生素E，鉀，Omega-9脂肪酸，B族維生素、葉酸。
How to eat: Eat one medium avocado two-to-four times a week.
食用方法：每周食用2-4個中等大小的牛油果。每次一個。
Leafy greens
綠葉蔬菜
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、菠菜和卷心菜等綠色蔬菜能促進角蛋白的生產，這種蛋白質可強健頭發毛囊。
Key nutrients: Vitamins A, C, and K, B vitamins, potassium, folate.
主要營養成分：維生素A、維生素C、維生素K、B族維生素、鉀、葉酸。
How to eat: Eat a 100g (3? 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攝入100g綠葉蔬菜。
