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Sometimes we look to products to work miracles, often forgetting that we need to play an active part too in maintaining our looks. And one place we can start is by picking the best foods that will leave us glowing skin, and shiny hair.
有时候我们期待产品能创造奇迹，却总是忘了想要光鲜亮丽自己也要做出积极努力。想要乌黑亮发光滑皮肤？那就开始吃一些最佳食物吧。
Greens
绿色蔬菜
When your mum said to “eat your greens” she really wasn’t being a nag. Greens supply high quality and easily assimilated amino acids that build the macronutrient in your body and digest cleanly.
当你妈妈说“把这些绿色蔬菜吃完”，她并不是想唠叨你。绿色蔬菜含有高质量易吸收的氨基酸，可在体内建立营养素，有助于消化。
They also supply a wide variety of minerals, along with beauty-building vitamins A, C, E, and K. So load up on greens, either by making a green smoothie, or by adding them to wraps, soups, or any dish you happen to be eating. Rotate whatever is in season, spinach, kale, broccoli – as long as it looks good.
绿色蔬菜还含有各种矿物质，以及美容的维生素A、维生素C、维生素E和维生素K。所以多吃绿色蔬菜吧，可以榨汁，也可以在肉卷、汤或其它你正在吃的菜中加上绿色蔬菜。不管什么季节你都可以吃菠菜、羽衣甘蓝和花椰菜——只要看起来新鲜就好了。
Eat fats
吃脂肪
Take on board healthy fats helps to promote gorgeous shiny locks. Chia seeds supply you with the type of fats that nourish your whole body, plus omega-3 fatty acids that promote circulation, ensuring maximum nutrition gets to your hair follicle. And this small but powerful superfood also provides antioxidants to help protect your hair from environmental damage. They’re also versatile, and can be added to smoothies, juices or make a pudding by soaking the seeds in almond milk, sweeten with a touch of coconut nectar or coconut sugar and cacao powder for a delicious dessert that helps your hair look awesome.
加入我们吧，健康的脂肪能够让你的皮肤焕发活力。奇异籽可提供人体许多有营养的脂肪，另外欧米茄3脂肪酸能促进循环，确保毛囊能获得最多的营养。这一小巧有效的超级食物也含有抗氧化剂，能保护头发不因环境受损。同时，奇异籽有多种用途，可放在奶昔、果汁里，也可以在杏仁奶中放入奇异籽做布丁，放入一点点的椰子花蜜或椰子糖就可以变甜，放入可可粉就是一道美味的甜点，这能使你的头发看起来乌黑亮丽。
Pumpkin seeds
南瓜籽
Pumpkin seeds are naturally full of biotin (B7). B vitamins grow lush, beautiful and resilient tresses, but also encourages increased growth. The seeds contain vitamin C as well, which helps produce sebum, the body’s natural oil that conditions hair.
南瓜籽天然含有生物素（B7）。维他命B能让头发茂盛、亮丽、光泽有弹性，还能促使头发生长。南瓜籽也含有维他命C，有助于分泌皮脂，这是洗发剂的天然油。
Hot water
热水
Taking on lots of water ensures your hair stays moisturised and doesn’t dry out. Plus it helps to flush out waste and supports your liver. Excessive cold can contract your stomach, impairing it from properly secreting enzymes and impairing your entire digestive system to a degree—which is not so great for helping your hair get the nutrition it needs! In contrast, hot water (in the form of herbal teas and hot water with lemon) helps enhance cleansing.
多喝水能确保头发湿润不会干燥。同时还能排走体内废弃物，对肝脏有利。喝过多的冷水会收缩肚子，对其造成伤害使其不再正常分泌酶，并在一定程度上对整个消化系统造成损坏——这对头发获得其需要的营养并没有什么益处！相反，热水（草本茶或柠檬热水）能帮助清洗肠胃。
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