健康飲食吃出烏黑亮麗的頭髮(雙語閱讀)
導語：你想擁有烏黑亮麗的頭髮嗎?下面小編教你如何用健康飲食吃出烏黑亮麗的頭髮。
You want: More growth, and some shine
你想：多長頭髮，加點光澤
Try eating more: Probiotics
多吃：益生菌
Inflammation can interfere with normal hair growth, and there's some research with animals suggesting that controlling inflammation by feeding your gut the right foods can counteract those damaging effects. Mice fed probiotics had more robust fur growth and shinier fur than mice in the control group, who didn't get any beneficial bacteria in their diets. Whitney Bowe, a clinical assistant professor recommends three servings per day of probiotic-rich foods and drinks like yogurt with live active cultures.
健康飲食吃出烏黑亮麗的頭髮
炎症會影響頭髮的正常生長，一項動物研究表明食用正確的食物能對抗炎症造成的損傷。餵食益生菌的老鼠比對照組的老鼠長出了更堅韌更有光澤的毛(對照組的老鼠無法從食物中獲得有益菌)。臨牀助教惠特尼·鮑建議每天食用三份富含益生菌的食物，如含活性益生菌的酸奶。
You want: Help for your thinning hair
你想：改善脫髮
Try eating more: Vitamin D
多吃：維生素D
Too little D could be contributing to your thinning. Researchers found that about 25 percent of people over the age of 1 were at risk of having inadequate levels of vitamin D. To get more D in your diet (the RDA is 15 mcg), try fish sources like salmon, sardines or canned tuna, or fortified dairy sources like milk and yogurt (look for ones specifically labeled as fortified with vitamin D).
缺乏維生素D可能會導致脫髮。有調查發現，一歲以上的人中，大約25%的人有維生素D不足的風險。想要在日常飲食中攝入更多的維生素D(每日推薦攝取量是15微克)，可以多吃魚類，如三文魚、沙丁魚和罐頭吞拿魚，以及強化乳製品，如牛奶和酸奶(找那些標籤上標明強化維生素D的)。
You want: More help for your thinning hair
你想：進一步改善脫髮
Try eating more: Iron
多吃：鐵元素
If you're meeting your iron RDA (18 mg for women 19 to 50 years old and 8 mg for women 51 years and older), increasing your intake probably won't make a big difference. But if blood tests show that you're deficient, adding more iron to your diet may lead to a change for the better. Your body absorbs iron from meat better than iron from plant sources. Chicken and turkey are good sources. For plant-based options, try beans, lentils or tofu. And keep in mind that it takes time for nutrient intake via food to affect hair growth, so stick with it for at least a few months to see any results.
如果你每天攝入的鐵元素已經達到每日推薦攝取量(19至50歲的女性18毫克，51歲或以上的女性8毫克)，加量可能不會有用。但是如果血液檢測顯示你的鐵元素不足，那麼在日常飲食中增加鐵元素攝取量可以改善脫髮。人的身體從肉類中吸收鐵元素比從植物中吸收得好，雞肉和火雞肉就是很好的選擇。在植物類的食物中可以選擇豆子和豆腐。記住，從食物中攝取的營養物質需要一定時間才能影響到頭髮的生長，所以在看到效果之前至少要堅持幾個月。
You want: A thicker head of hair
你想：頭髮濃密
Try eating more: Healthy fats and antioxidants
多吃：健康的脂肪和抗氧化劑
A recent study suggests that the combination of essential fatty acids and free-radical-fighting antioxidants may have more benefits than either on their own. Of the 80 women who took a nutritional supplement containing a mix of omega 3 and 6 fatty acids and antioxidants including vitamins E, C and lycopene, more than 87 percent reported having more hair on their heads and more than 86 percent said their individual strands became thicker at the sixth-month mark. A diet that includes healthy fats and antioxidants can only mean good things for your health—and your hair.
最近一項研究表明，必要的脂肪酸和抵抗自由基的抗氧化劑組合食用，會比分別單獨食用有更多的好處。研究中80名女性食用了含有脂肪酸(ω-3和ω-6)和抗氧化劑(維生素E、維生素C和番茄紅素)的營養補充劑，其中超過87%的人頭髮變得更濃密了;而超過86%的人表示，6個月過後他們的每根頭髮都變得更粗了。包含健康脂肪和抗氧化劑的飲食對你的健康和頭髮百益無害。
You want: More hair staying on your head
你想：保持頭髮濃密
Try eating more: Protein
多吃：蛋白質
Most iron-rich foods are also good sources of protein, so if your iron intake is adequate,odds are your protein consumption is, too. But if you're getting a lot of your iron from relatively low-protein picks, like certain white rice or white bread, that may not be true. Your body goes into rationing mode when protein intake is too low, and one of the ways the body cuts back on its protein needs is to shut down hair growth, resulting in hair loss. Once you get your protein intake back on track, your strands will follow suit. Meeting the recommended intake of 46 grams per day for women is likely enough to maintain hair health.
大部分富含鐵元素的食物都是豐富的蛋白質來源，因此如果你的鐵元素攝入量是足夠的，那你的蛋白質攝入量也非常有可能是足夠的。但是如果你的鐵元素是來自於蛋白含量較低的食品(如白米或白麪包)，那情況可能就不是這樣了。當蛋白質攝入水平低的時候，人的身體會進入限量分配模式。身體減低蛋白質需求量的方法之一就是減少頭髮生長，從而導致脫髮。當你的蛋白攝入恢復到正常水平，你的頭髮也會跟着恢復正常。要保持頭髮健康，女性每天攝入46克(推薦量)蛋白質就差不多足夠了。
