Mango
芒果 This colorful fruit provides the mineral silica, which is a comp**nt of connective tissue that helps to strengthen hair and promote its growth.
这种颜色鲜艳的水果的结缔**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 horm** known as dihydrotestoster** (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 co**ibute 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，**。 How to eat: Aim for at least ** 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**，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。 C**ain 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**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**酸有利于铁的吸**。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**酸、锌、维生素B2、维生素B5、叶酸、**。 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
**花果 Figs are a great source of iron, which is essential for healthy hair growth and shiny locks.
**花果是铁的重要来源，是让秀发健康生长和焕发光泽必不可少的。 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，**，**，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，**，磷，硒。 These protein-rich seeds provide zinc, which supports cellular reproduction and enhances immunity, le**g 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、**、锰、铜、蛋白质。 How to eat: Eat up to ** 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**。 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**基损伤。 Key nutrients: Vitamin C, potassium.
主要营养成分：维生素C、**。 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，**，Omega-9脂肪酸，B族维生素、叶酸。 How to eat: Eat ** 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、**、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。