You want: More growth, and some shine

　　你想：多长头发，加点光泽

　　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.

　　炎症会影响头发的正常生长，一项动物研究表明食用正确的食物能对抗炎症造成的损伤。喂食益生菌的老鼠比对照组的老鼠长出了更坚韧更有光泽的毛(对照组的老鼠无法从食物中获得有益菌)。临床助教惠特尼·鲍建议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：改善脱发

　　Try eating more: Vitamin D

　　多吃：维生素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).

　　缺乏维生素D可能会导致脱发。有调查发现，一岁以上的人中，大约25%的人有维生素D不足的风险。想要在日常饮食中摄入更多的维生素D(每日推荐摄取量是15微克)，可以多吃鱼类，如三文鱼、沙丁鱼和罐头吞拿鱼，以及强化乳制品，如牛奶和酸奶(找那些标签上标明强化维生素D的)。

　　You want: More help for your thinning hair

　　你想：进一步改善脱发

　　Try eating more: Iron

　　多吃：铁元素

　　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.

　　如果你每天摄入的铁元素已经达到每日推荐摄取量(19至50岁的女性18毫克，51岁或以上的女性8毫克)，加量可能不会有用。但是如果血液检测显示你的铁元素不足，那么在日常饮食中增加铁元素摄取量可以改善脱发。人的身体从肉类中吸收铁元素比从植物中吸收得好，鸡肉和火鸡肉就是很好的选择。在植物类的食物中可以选择豆子和豆腐。记住，从食物中摄取的营养物质需要一定时间才能影响到头发的生长，所以在看到效果之前至少要坚持几个月。