Keratin is a type of structural protein found in hair, skin, and nails. It is especially important for maintaining the structure of your skin, supporting wound healing, and keeping your hair and nails healthy and strong.
Keratin supplements are often said to help prevent hair loss, increase nail growth, and improve skin texture. However, many healthy foods can naturally support your body’s keratin synthesis.
eggs
Eating eggs is a great way to increase keratin production naturally.
In fact, they are a great source of biotin, an essential nutrient involved in keratin synthesis. A single cooked egg provides 10 mcg of this nutrient, or 33% of the daily value.
Additionally, the protein in eggs promotes keratin production, with 6 grams of protein in a large 50 gram egg. Other healthy nutrients in this ubiquitous food include selenium, riboflavin, and vitamins A and B12.
onions
Onions are not only great for flavoring your favorite dishes, but they also increase keratin production. This allium vegetable is especially rich in N-acetylcysteine, a plant antioxidant that your body converts to an amino acid called L-cysteine, a component of keratin.
Onions also provide folic acid, an essential micronutrient necessary to maintain healthy hair follicles.
Salmon
Salmon contains almost 17 grams of protein for each 85 gram serving. It is also an excellent source of biotin, another key nutrient that supports keratin production. Just 3 ounces (85 grams) of canned salmon contains 5 micrograms (mcg), or 17% of the recommended daily protein intake.
This fish is also rich in omega 3 fatty acids, a type of heart-healthy fat that has been shown to help improve hair growth, increase hair density, and protect against hair loss when used in the form of supplement.
sweet potatoes
Besides being one of the most vibrant vegetables, sweet potatoes are very nutritious and great for promoting keratin production. They are especially rich in provitamin A carotenoids. Provitamin A carotenoids like beta-carotene are converted to vitamin A in the body.
A medium sweet potato, approximately 150 grams, provides 1,150 mcg, more than 100% of the recommended daily intake of provitamin A. Vitamin A promotes keratin synthesis and is essential for healthy skin and hair.
Each serving of this vegetable contains a good dose of potassium, manganese, and also vitamins B6 and C.
Sunflower seeds
Sunflower seeds are tasty and a good healthy snack. They are also a great source of biotin and protein to support keratin production. Just 1/4 cup (35 grams) offers 7 grams of protein and 2.6 mcg of biotin, 9% of the recommended daily intake.
Additionally, these seeds are rich in a variety of other micronutrients, including vitamin E, copper, selenium, and pantothenic acid.
mangoes
Mangoes are a tasty way to add additional nutrients to your diet, while supporting keratin synthesis. In particular, this tropical fruit is packed with provitamin A, with 89 mcg in each cup, about 165 grams, almost 10% of the recommended daily intake.
Mangoes are also rich in several other key nutrients for healthy skin and hair, such as vitamin C and folic acid.
Garlic
Like onions, garlic is high in N-acetylcysteine, which your body converts to L-cysteine, an amino acid found in keratin.
Although more research is needed in humans, some studies suggest that garlic may help skin health. For example, a test-tube study found that garlic extract protected keratinocyte cells, responsible for keratin production, from ultraviolet damage.
Test-tube and animal studies further suggest that this popular allium plant may promote wound healing, fight microbial infections, and delay the signs of aging.
Garlic also has many beneficial micronutrients, such as manganese, vitamin B6, and vitamin C.
kale
Kale is known for its impressive nutrient profile. This green leafy vegetable is a good source of provitamin A to support keratin synthesis. With 50 mcg in just 1 cup of raw kale, roughly 21 grams, it provides 6% of the recommended daily intake.
It is also a great source of vitamin C, a water soluble nutrient that also acts as an antioxidant. This vitamin also helps stimulate the production of collagen, a type of protein that maintains the strength, structure and elasticity of the skin.
beef liver
Beef liver is one of the most concentrated sources of biotin. So it is an excellent option if you are looking to increase keratin production naturally.
In fact, just 85 grams of cooked beef liver contains 31 mcg of biotin, which exceeds your daily needs with 103% of the recommended daily intake. Additionally, the same amount of beef liver provides 24.5 grams of protein and 7,960 mcg of vitamin A, a whopping 884% of the daily intake.
Beef liver is also an excellent source of many other vitamins and minerals, including vitamin B12, folate, riboflavin, and iron.
carrots
Carrots are highly nutritious. These tubers are rich in provitamin A, with 1,070 mcg in 1 cup of chopped carrot. That is more than 100% of the recommended daily intake.
They are also loaded with vitamin C, which promotes collagen synthesis to support healthy hair, skin, and nails. Additionally, this vitamin helps heal wounds, relieves inflammation, and protects against skin damage.
Similarly, carrots offer a lot of biotin, vitamin B6, potassium, and vitamin K1.
In conclusion, the keratin is necessary to improve the health of hair, skin and nails. Certain foods offer us essential nutrients for keratin synthesis, including protein, biotin, and vitamin A. Therefore, it is necessary to enjoy a balanced diet full of these to help promote keratin production in your body.
Be sure to include these foods in your diet. Since they do not stimulate the production of keratin, but because they are beneficial for health in general.