究竟吃什么對(duì)頭發(fā)好呢？這10種食物助你解決脫發(fā)煩惱[1]

印象中，掉頭發(fā)應(yīng)該是中老年人煩惱的事兒，但如今第一批90后也開(kāi)始禿了。導(dǎo)致脫發(fā)的原因有很多，究竟如何才能防治？除了調(diào)整作息、緩解壓力外，“食療”也是一個(gè)好辦法。食物中的某些營(yíng)養(yǎng)物質(zhì)有益于頭發(fā)健康，例如，含有抗氧化劑類(lèi)黃酮的食物可強(qiáng)化毛囊，含鐵食物能促進(jìn)血紅細(xì)胞生成，富含蛋白質(zhì)和二氧化硅的食物能促進(jìn)頭發(fā)生長(zhǎng)。下面這10種食物就是“頭發(fā)的最?lèi)?ài)”。

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(jié)締組織中含有礦物二氧化硅，有助于強(qiáng)韌秀發(fā)，并促進(jìn)頭發(fā)生長(zhǎng)。

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

主要營(yíng)養(yǎng)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(dāng)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(rèn)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(rèn)為是導(dǎo)致脫發(fā)的原因。

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

主要營(yíng)養(yǎng)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(zhǔn)。

Eggs

雞蛋

Full of protein, eggs help to boost collagen production.

雞蛋富含蛋白質(zhì)，有助于膠原蛋白的生產(chǎn)。

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

發(fā)絲被膠原蛋白包裹，但隨著年齡的增長(zhǎng)，膠原蛋白分解，發(fā)絲因此變得脆弱易斷。

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

主要營(yíng)養(yǎng)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(gè)。

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(yíng)養(yǎng)物質(zhì)，如鐵元素和賴氨酸，能直接影響秀發(fā)生長(zhǎng)。鐵可促進(jìn)健康的血紅細(xì)胞的生成，而賴氨酸有利于鐵的吸收。缺少兩者會(huì)導(dǎo)致脫發(fā)。

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

主要營(yíng)養(yǎng)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(jù)營(yíng)養(yǎng)指標(biāo)每天攝入10g，或試著每天吃一片海藻片。

Figs

無(wú)花果

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

無(wú)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(yíng)養(yǎng)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(gè)。

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(yǎng)頭發(fā)，防止發(fā)質(zhì)變得干燥易損。 Key nutrients: Omega-3, vitamin B1, magnesium, phosphorus, selenium.

主要營(yíng)養(yǎng)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(dāng)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(zhì)豐富的種子含有鋅，有助于細(xì)胞繁殖，增強(qiáng)免疫力，促進(jìn)頭發(fā)生長(zhǎng)。

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

主要營(yíng)養(yǎng)成分：鋅、鐵、磷、鎂、錳、銅、蛋白質(zhì)。

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(jìn)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(jìn)頭皮血液循環(huán)，其抗氧化作用保護(hù)毛囊免受自由基損傷。

Key nutrients: Vitamin C, potassium.

主要營(yíng)養(yǎng)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(huán)，促進(jìn)秀發(fā)生長(zhǎng)。

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

主要營(yíng)養(yǎng)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(gè)中等大小的牛油果。每次一個(gè)。

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(jìn)角蛋白的生產(chǎn)，這種蛋白質(zhì)可強(qiáng)健頭發(fā)毛囊。

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

主要營(yíng)養(yǎng)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(fā)應(yīng)該是中老年人煩惱的事兒，但如今第一批90后也開(kāi)始禿了。導(dǎo)致脫發(fā)的原因有很多，究竟如何才能防治？除了調(diào)整作息、緩解壓力外，“食療”也是一個(gè)好辦法。食物中的某些營(yíng)養(yǎng)物質(zhì)有益于頭發(fā)健康，例如，含有抗氧化劑類(lèi)黃酮的食物可強(qiáng)化毛囊，含鐵食物能促進(jìn)血紅細(xì)胞生成，富含蛋白質(zhì)和二氧化硅的食物能促進(jìn)頭發(fā)生長(zhǎng)。下面這10種食物就是“頭發(fā)的最?lèi)?ài)”。

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(jié)締組織中含有礦物二氧化硅，有助于強(qiáng)韌秀發(fā)，并促進(jìn)頭發(fā)生長(zhǎng)。

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

主要營(yíng)養(yǎng)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(dāng)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(rèn)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(rèn)為是導(dǎo)致脫發(fā)的原因。

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

主要營(yíng)養(yǎng)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(zhǔn)。

Eggs

雞蛋

Full of protein, eggs help to boost collagen production.

雞蛋富含蛋白質(zhì)，有助于膠原蛋白的生產(chǎn)。

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

發(fā)絲被膠原蛋白包裹，但隨著年齡的增長(zhǎng)，膠原蛋白分解，發(fā)絲因此變得脆弱易斷。

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

主要營(yíng)養(yǎng)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(gè)。

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(yíng)養(yǎng)物質(zhì)，如鐵元素和賴氨酸，能直接影響秀發(fā)生長(zhǎng)。鐵可促進(jìn)健康的血紅細(xì)胞的生成，而賴氨酸有利于鐵的吸收。缺少兩者會(huì)導(dǎo)致脫發(fā)。

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

主要營(yíng)養(yǎng)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(jù)營(yíng)養(yǎng)指標(biāo)每天攝入10g，或試著每天吃一片海藻片。

Figs

無(wú)花果

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

無(wú)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(yíng)養(yǎng)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(gè)。

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(yǎng)頭發(fā)，防止發(fā)質(zhì)變得干燥易損。 Key nutrients: Omega-3, vitamin B1, magnesium, phosphorus, selenium.

主要營(yíng)養(yǎng)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(dāng)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(zhì)豐富的種子含有鋅，有助于細(xì)胞繁殖，增強(qiáng)免疫力，促進(jìn)頭發(fā)生長(zhǎng)。

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

主要營(yíng)養(yǎng)成分：鋅、鐵、磷、鎂、錳、銅、蛋白質(zhì)。

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(jìn)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(jìn)頭皮血液循環(huán)，其抗氧化作用保護(hù)毛囊免受自由基損傷。

Key nutrients: Vitamin C, potassium.

主要營(yíng)養(yǎng)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(huán)，促進(jìn)秀發(fā)生長(zhǎng)。

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

主要營(yíng)養(yǎng)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(gè)中等大小的牛油果。每次一個(gè)。

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(jìn)角蛋白的生產(chǎn)，這種蛋白質(zhì)可強(qiáng)健頭發(fā)毛囊。

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

主要營(yíng)養(yǎng)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。