How to Age-Proof Your Hair
Dr. Perricone Discusses

How to Age-Proof Your Hair

Many of my patients, readers and viewers long to know the secret to shiny, lustrous, thick and healthy hair. The answer can be found in the foods we eat. Choosing the right foods will ensure that we enjoy great-looking hair, along with radiant skin, increased physical and mental energy and improved mood.

When we lack healthy fats, we can be assured that both our skin and hair will be dull, lacking radiance and glow. Lack of protein affects us regardless of our age. It's visible in the skin (especially the face) and in our hair – and gets worse as we age.

When we lack healthy fats, we can be assured that both our skin and hair will be dull, lacking radiance and glow.

Essential nutritional elements for age-proofing your hair include protein, healthy fats and antioxidant vitamins. Adding these nutritional components to your diet can lead to healthy hair and promote hair growth. Below are some of the foods I suggest adding to your shopping cart today for healthier hair.

Coldwater Fish

Salmon and other coldwater fish are an incredibly beneficial source of both protein and healthy fats. The high-quality protein found in these fish will accelerate cellular repair, keep hair strong and promote hair growth. They're rich in long-chain omega-3 fatty acids so vital to a healthy scalp and shiny, healthy hair.

Best picks:

  • Canned salmon and sardines that also contain both skin and bones to experience just a few of the hair, skin, brain, mood, and health and energy benefits of these amazing omega-3, protein, and calcium rich fish.
  • Wild salmon
  • Anchovies
  • Sardines
  • Orange Roughy
  • Trout

Vitamin E Rich Foods

Foods rich in Vitamin E are also essential to healthy hair, hair growth and the prevention of dry, brittle hair. Vitamin E promotes the growth of capillaries, which increases circulation and thereby blood flow to the follicles and can stimulate hair growth. This fat-soluble vitamin can also help combat split ends and dry scalp.

Olive oil, seeds and nuts are excellent sources of monounsaturated fatty acids that promote a smooth and radiant complexion, prevent wrinkles and maintain skin elasticity.

Almonds and sunflower seeds are high in Vitamin E and are great sources of protein, and vitamins and minerals including biotin, potassium, zinc, iron, B vitamins, vitamin E, magnesium and calcium.


The fatty acid profile of coconut consists primarily of caprylic and lauric acids, which support immune function. Researchers have also discovered the lauric acid fraction in coconut oil has antiviral and antimicrobial properties.

These antimicrobial benefits are hugely important when it comes to preventing hair loss, because one of the main reasons behind hair fall and hair loss is microbial action on the scalp and hair roots.

The people of Polynesia are known for their long, lustrous and beautiful hair—thanks in part to their consumption of coconuts and their liberal use of coconut oil on their hair. 

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