First place: Salmon (Salmon)

Salmon is rich in W-3 oleic acid, high-quality protein, and vitamin B2 -12 and ferrous ions. Among them, "W-3 oleic acid is an essential ingredient for maintaining hair health," said McGinnis, a Washington nutrition expert, spokesman for the American Dietetic Association, and a graduate student in public health. Lack of oleic acid causes dry scalp and dull hair."

Second place: Dark green vegetables

Broccoli is the best choice. If you don’t like spinach, then go for it. Green cauliflower and bamboo shoots (one of the Brussels sprouts) are also very good choices. Broccoli is the best source of vitamin D and vitamin C. These two vitamins are necessary components for the overall production of fat, and the oil produced by hair follicles is a natural hair care lotion.

Third place: Soy foods

The answer is no doubt that soy foods, such as beans and snow peas, are an important part of a healthy hair diet. Not only do they provide a wealth of proteins that promote hair growth, they are also rich in iron, zinc and biotin. The lack of these substances can make hair sensitive and prone to breakage.

Fourth place: Dried fruits

Brazil nuts are one of the best natural sources of selenium, which is an important mineral for maintaining healthy hair.

Walnut kernels contain alpha oleic acid, a type of W-3 oleic acid, which can help with hair care. In addition, walnut kernels are also rich in zinc. Almonds, pecans, and sweet almonds are also rich in zinc. Lack of zinc can make hair prone to splitting and falling off, so dry fruits must be included in a recipe for healthy hair.

Fifth place: Poultry

Chicken breast, including rabbit, is rich in protein that can help you get the healthy hair you want.

Lack of sufficient protein or low-quality protein intake can cause hair split ends; severe protein deficiency can cause hair color changes.

Sixth place: Egg food

Whether it is poached eggs, scrambled eggs or steamed eggs, as long as it is eggs, it can make your hair healthier. Eggs are one of the best sources of protein you can find.

Seventh place: Whole wheat (grain) bread

Let your teeth start biting whole wheat (grain) bread, including whole wheat toast and whole wheat bread production Other processed breakfasts, they are rich in zinc, iron and B vitamins. Whole wheat bread ingredients can consume a lot of calories and should be taken after lunch and a few hours before dinner.

Eighth place: Clams

Clams may be more famous for their kidney-tonifying and aphrodisiac properties than their hair care properties. These two effects are based on the fact that mussels are rich in zinc, a powerful antioxidant.