6.Foods to Eat for Thicker Hair

如果你没有得到豪华VA-VA-VOOM！您在电视广告中看到的效果，您可能正在寻找增加头发厚度的方法。在大多数情况下，毛发厚度是由遗传决定那according to the U.S. National Library of Medicine, as well as the thickness of your hair follicles and the number of follicles on your scalp.

That said, foodcan说，发挥作用，提高头发的厚度和整体叶子瑞士法郎，MD，MBA，医学总监和Ashira皮肤科的主要健康官。Omega-3脂肪酸是头发健康最重要的营养素，并且已被证明改善头发厚度她说，或密度。

虽然缺乏大型严格的审判，但这些是考虑的食物 - 以及他们所包含的营养素 - 如果你想加厚你的头发的外观。

豆类含有生物素弗朗西斯博士称，据弗朗西斯博士称，这是一种改善头发强度，使其更快地生长的B复合体维生素。虽然人类很少有严重的生物素缺乏，但缺乏维生素的饮食导致脱发和脱发。

弗朗西斯博士说，豆类也是蛋白质和铁的良好蛋白质和铁来源，这也是促进毛发生生长的必要性。

通过添加增加生物素摄入量黑豆，鹰嘴豆或扁豆到汤，沙拉和辣椒。

阅读更多：The Surprising Benefits and Side Effects of B-Complex Vitamins

三文鱼contains protein and omega-3 fatty acids, essential nutrients for healthy hair that encourage hair growth and thickness. Deficiencies in omega-3 fatty acids and protein can lead to thin, brittle hair or hair loss.

A 3-ounce cooked portion of wild Atlantic salmon contains almost 22 grams of protein and roughly 1.5 grams of omega-3 fatty acids, according to theUSDA。

弗朗西斯博士说，厚厚的头发需要健康的头皮继续增长。胡萝卜含有β-胡萝卜素，对维生素A的前体，她认为是“皮肤科的主教”。维生素A也可以帮助生产皮脂那oily secretions in your scalp that can encourage healthy hair growth.

吃生胡萝卜作为零食，或者将切碎的胡萝卜添加到你的沙拉上，每天获得更多的β-胡萝卜素。

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少量坚果难以出错，零食或洒在沙拉的顶部。坚果是蛋白质和ω-3脂肪酸的良好来源，一些品种在维生素E中特别富含。根据“USDA。

一种简单的方法来添加螺母的一点营养营养是淋上玻璃体油的淋浴，包括核桃，维​​生素E的优秀来源。

Dairy products offer many of the critical nutrients needed to support hair growth and thickness, including protein, omega-3 fatty acids and calcium. A deficiency in calcium has been associated with hair loss, especially in postmenopausal women, according to a March 2016 report published in更年期审查。

通过饮用牛奶或吃奶酪和酸奶，将乳制品添加到饮食中。即使是钙包装冰淇淋的偶尔盘也可能有助于促进更健康的头发。

一半的人最喜欢的午餐是with nutrients for healthy hair, including protein, omega-3 fatty acids — specifically alpha linoleic acid — and zinc. While zinc won't necessarily make your hair grow, it can help keep your hair healthy and prevent hair loss, according to theInternational Food Information Council Foundation。The way it works isn't entirely clear, but experts think it could be related to its role in cell division, protein synthesis and the development of hair follicles, according to a January 2017 paper published in皮肤病学实用与概念。

将花生酱添加到芹菜棒，苹果片或全粒面包中，为一个可能抵御脱发的健康零食。

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