Hair, like other organs in our body, needs a lot of nutrition, so if you want to have a good hair, you need to pay attention to supplementing adequate nutrition. Hair growth needs not only enough protein, but also a certain amount of iodine, vitamins and trace elements. Dark green vegetable news.gdcct.com/health/201211/2390 spinach is the first choice. If you don't like spinach, broccoli and lettuce (a kind of beet) are also good choices. Spinach is the best source of vitamin A and vitamin C. Vitamin A and vitamin C are essential components of fat collective synthesis, and the oil secreted by hair follicles is a natural conditioner. Dark green vegetables can also provide iron and calcium. Carrots Carrots are a good source of vitamin A, which can promote the healthy growth of scalp and maintain normal vision. Scalp health is a necessary condition for hair luster, so it is wise to add carrots to salad. Black hair care food-beans and beans, is it really useful for hair? Yes, beans, such as kidney beans and lentils, are an important part of a healthy hair diet. They not only provide rich protein for promoting hair growth, but also are rich in iron, zinc and biotin. Lack of these elements will make hair fragile and easily broken. Brand, another spokesman for the American Nutrition Association, suggested eating 3-4 cups of lentils a week. Black hair food-Salmon (Salmon) Salmon is rich in W-3 fatty acids, high-quality protein, vitamin B- 12 and iron ions. Among them, "W-3 fatty acids are essential ingredients to keep the scalp healthy", said Andrew, a spokesman for the American Dietetic Association, a nutritionist in Los Angeles and a master of public health. "Lack of W-3 fatty acids can lead to dry scalp and dull hair." Eating 1-2 tablespoons of flaxseed rich in W-3 fatty acids every day has the same effect and is good for hair health. Mytilus, a kind of black-haired food, may be more famous for its aphrodisiac effect than its hair care effect. These two effects are based on the fact that mussels are rich in zinc, a powerful antioxidant. Don't worry if you can't eat mussels often. Besides whole grains and nuts, you can get enough zinc from beef and mutton. Black hair food-nuts In order to make hair thicker and more shiny, should you eat nuts? Should! Brazil nut is one of the best natural sources of selenium, which is an important mineral to keep the scalp healthy. Walnut contains alpha fatty acid, which is a W-3 fatty acid, which can help care for hair. At the same time, walnuts are also rich in zinc. Cashews, pecans and almonds are also rich in zinc. Zinc deficiency can make hair split and fall off easily, so nuts must be included in the diet of healthy hair. Low-fat milk Low-fat milk, such as skim milk and yogurt, is a rich source of mineral calcium, which is an important mineral to promote hair growth. In addition, low-fat milk also contains whey protein and casein, both of which belong to high-quality protein. For the sake of healthy hair, you should put some yogurt in your bag when you go out in the morning for later drinking. In order to obtain zinc and W-3 fatty acids, two tablespoons of flaxseed powder or walnut powder can be mixed with low-fat milk to eat. Dark hair foods-poultry and chicken, including turkey, are rich in protein and can help you get the healthy hair you want. Lack of adequate protein, or intake of low-quality protein, will make the hair split; Severe protein deficiency can lead to hair color change. Poultry can also provide iron. Poultry protein is a high-quality protein, which can be effectively absorbed and utilized by human body. Black hair food-eggs, whether fried eggs, scrambled eggs or steamed eggs, can make hair healthier as long as they are eggs. Eggs are one of the best sources of protein you can find. In addition, eggs contain biotin and vitamin B- 12, both of which are very important for beautiful hair. Dark hair food-whole wheat (cereal) makes your teeth start to bite whole wheat (cereal), including whole wheat bread and other breakfast processed with whole wheat, which is rich in zinc, iron and B vitamins. Whole wheat food can be eaten after eating a lot of calories, after lunch and a few hours before dinner. Editor's note: Diversity of food can help hair to be healthier and more beautiful. Generally speaking, these foods tend to be protein, fruits, vegetables, whole wheat, beans, salmon and low-fat milk. However, a study found that excessive vitamin A supplementation can lead to hair loss.

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