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。

英文來源：每日郵報
編譯：董靜
審校：yaning