究竟吃什么对头发好呢？这10种食物助你解决脱发烦恼

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。

英文来源：每日邮报
编译：董静
审校：yaning