It takes more than shampoo and conditioner to maintain the charm of shiny and manageable hair. See what you should eat to keep those tresses healthy, alluring¹ and strong.

为了维持有光泽且易打理的头发，仅仅用洗发水和护发素是不够的。来看看你应该吃什么才能让你的长发健康迷人且强韧吧。

Hair is made up of protein, so make sure you feed consume enough protein. Whether cooked or boiled, eggs are an excellent source of protein.

头发由蛋白质组成，所以你需要保证足够的蛋白质摄入。无论是蒸还是煮，鸡蛋都是一个绝佳的蛋白质来源。

A nutrient²-rich blood supply nourishes hair glands³ and roots, making iron an important mineral for hair. A diet rich in red meat or green leafy vegetables ensures good health for hair.

营养丰富的血液可滋润毛腺和发根，其造出的铁元素是对头发非常重要的矿物质。饮食以红肉和绿叶植物为主可以保证头发的健康。

Blueberries are amazing for good skin as well as lustrous⁴ hair. They are one of the best sources of vitamin C and help in the production of collagen, which strengthens the capillaries⁵ supplying blood to the hair shaft⁶.

蓝莓对好皮肤和有光泽的发质都有神奇的功效。它是维生素C的最佳来源之一，还可以通过加强毛细血管向毛干输送血液，来帮助生产胶原蛋白。

Salmon⁷ is high in Omega-3 fatty acids, which keep your scalp and hair hydrated. Our body cannot produce Omega-3 on its own, therefore it becomes important to consume foods rich in this nutrient.

三文鱼富含ω-3脂肪酸，可以让你的头皮和头发水润。我们的身体不能自己产生ω-3，因此多吃富含这种营养的食物非常重要。

Carrots contain vitamin A that produces sebum, an oily substance produced by sebaceous glands. This provides a natural conditioner for healthy scalp.

胡萝卜富含维他命A，它可以生产皮脂，这种油状的物质从皮脂腺造出。它为头皮提供了一种天然的护发素。

Oysters⁸ are high in zinc⁹ and selenium, which aid hair health and growth. Zinc deficiency, on the other hand, can lead to hair loss and flaky scalp.

牡蛎富含锌和硒，他们让头发健康，帮助生长。相反，缺乏锌则会导致脱发和头皮干燥。

Hair needs protection from the sun. Dry fruits, and almonds (nuts) are good sources of vitamin E, which protect hair from getting damaged. They are also packed with sulphur and biotin that promote hair growth.

头发需要被保护不受太阳的灼伤。干果和杏仁是维他命E的来源，可以保护头发不受损伤。他们还包含硫磺和维生素H，促进头发生长。

Whole grains contain water-soluble B-vitamin, which protects hair from getting brittle¹⁰.

全麦包含可溶于水的维他命B，可以防止头发脆弱。

Kiwis are loaded with vitamin C and antioxidants that help keep hair firm and healthy.

猕猴桃富含维他命C和抗氧化剂，让头发坚硬且健康。

Drink lots of water to keep your hair shining bright. Eight glasses of water a day keeps hair hydrated and healthy.

喝大量的水可以保持头发光彩照人。每天八杯水，让头发水润健康。