If you dream of having stronger hair, glowing skin, and nails that don’t easily break, you might need to focus on keratin. Keratin is a structural protein that is essential for maintaining the health and resilience of your hair, skin, and nails. While many people turn to supplements and keratin-infused products, incorporating keratin-rich foods into your diet is a natural and effective way to boost keratin production.
What is Keratin?
Keratin is a fibrous structural protein that makes up the hair shaft, skin, and nails. It's also found in the lining of internal organs and glands. Keratin is produced by cells called keratinocytes, which are found in the outer layer of skin. There are two types of keratin: hard and soft. Keratin acts as a protective shield, keeping your hair strong and resistant to damage from heat, pollution, and chemicals.
Why is Keratin Important?
Keratin is a building block of the human body, essential for growth and repair. In particular, keratin helps make the cells in hair, skin, and nails stronger and more resilient and helps reduce damage to the tissues from friction. Keratins also help regulate the size of cells, allow cells to move, grow, and divide, and heal wounds.
When keratin levels are low, hair may become dry and frizzy, prone to split ends, weak and easily breakable, and dull and lifeless. A keratin deficiency can lead to sagging skin, hair loss, and nail breakage.
Nutrients That Support Keratin Production
Certain nutrients play a crucial role in keratin production and can help improve the health of the skin, hair, nails, and other tissues.
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Protein: Protein serves many bodily functions and is particularly important for the production of keratin.
Biotin: Also known as vitamin B7 or vitamin H, biotin is a water-soluble vitamin that’s found in many foods. Biotin plays an important role in keratin production and can support the healthy growth of hair and nails.
Vitamin A: Also known as retinol, vitamin A is a fat-soluble vitamin that’s found in animal products. Precursors to vitamin A, such as beta-carotene, are also found in fruits and vegetables. It is essential for replacing skin cells and for the healthy function of the ears, eyes, and lining of the internal organs. Vitamin A promotes keratin synthesis and is essential for skin and hair health.
Vitamin C: Vitamin C is necessary for the production of collagen. It also helps form collagen in the skin barrier and may have an anti-aging effect on wrinkles.
Vitamin D: Vitamin D plays an important role in the development of keratinocytes. Vitamin D is also necessary for the absorption of calcium, which is important for strong nails.
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Zinc: Zinc is a mineral that’s necessary for the function of more than 300 enzymes in the body. Zinc also plays a role in the production of keratin.
Omega-3 Fatty Acids: Omega-3 fatty acids are a type of polyunsaturated fat that’s found in oily fish, such as salmon and mackerel. They can also help to reduce inflammation and keep the skin looking young and healthy.
L-cysteine: Cysteines are also important for forming collagen, maintaining the skin’s elasticity, and metabolizing biotin so the body can use it.
Top 10 Keratin-Rich Foods to Include in Your Diet
A person can help their body produce keratin by making sure they eat foods that contain these nutrients. The following foods are excellent sources of the nutrients that support keratin production in the body. They also provide other essential vitamins and minerals.
Eggs: As one of the richest sources of biotin, eggs are essential for keratin production. Eating eggs is a stellar way to boost keratin production naturally. In fact, they’re 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 (DV). What’s more, eggs’ protein promotes keratin production, with 6 grams of protein packed into one large, 50-gram egg. Other healthy nutrients in this ubiquitous food include selenium, riboflavin, and vitamins A and B12. Since keratin is a protein, it is important to eat protein-rich foods for keratin production. Eggs also contain many other important nutrients, including calcium and vitamins B12 and A.
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Onions: Onions are not only great for flavoring your favorite dishes but also ramping up keratin production. This allium vegetable is especially high in N-acetylcysteine, a plant antioxidant that your body converts into an amino acid called L-cysteine - a component of keratin. Onions also provide folate, an essential micronutrient necessary for maintaining healthy hair follicles.
Salmon: Salmon is brimming with protein, packing nearly 17 grams per 3-ounce (85-gram) serving. It’s also an excellent source of biotin, another key nutrient that supports keratin production. Just 3 ounces (85 grams) of canned salmon contain 5 mcg, or 17% of the DV. This fish is also high in omega-3 fatty acids, a type of heart-healthy fat that has been shown to help improve hair growth, enhance hair density, and protect against hair loss when used in supplement form. Fish is a good source of protein and omega-3 fatty acids. Omega-3 fatty acids are essential for maintaining healthy skin and preventing dryness.
Sweet Potatoes: In addition to being one of the most vibrant vegetables, sweet potatoes are highly nutritious and great for promoting keratin production. They’re particularly high in provitamin A carotenoids. Provitamin A carotenoids like beta carotene are converted into vitamin A in the body. A medium sweet potato (about 150 grams) provides 1,150 mcg - over 100% of the DV - of provitamin A. Vitamin A promotes keratin synthesis and is essential for skin and hair health. Each serving of this orange root veggie contains a hearty dose of potassium, manganese, and vitamins B6 and C as well. Sweet potatoes are an excellent source of beta-carotene, which the body converts into vitamin A.
Sunflower Seeds: They’re also a great source of both 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 DV. What’s more, these seeds are rich in a variety of other micronutrients, including vitamin E, copper, selenium, and pantothenic acid. Nuts are a good source of biotin, which as we mentioned before, is essential for keratin production. They’re also a good source of essential fatty acids, which are necessary for the production of sebum.
Mangoes: Native to South Asia, mangoes are a tasty way to squeeze extra nutrients into your diet while supporting keratin synthesis. In particular, this tropical stone fruit is packed with provitamin A, with 89 mcg - nearly 10% of the DV - in each cup (165 grams). Mangoes are also high in several other key nutrients for skin and hair health, such as vitamin C and folate. This delicious fruit is a good source of vitamin C, which is necessary for the production of collagen. Mangoes are also a good source of beta-carotene, which the body converts into vitamin A.
Garlic: Much like onions, garlic boasts plenty of N-acetylcysteine, which your body turns into L-cysteine - an amino acid found in keratin. Although more research in humans is needed, some studies suggest that garlic may aid skin health. For instance, one test-tube study found that garlic extract protected keratinocyte cells, which are responsible for keratin production, from ultraviolet damage. Test-tube and animal studies further suggest that this popular allium vegetable may promote wound healing, fight microbial infections, and slow signs of aging. Garlic also boasts many beneficial micronutrients, including manganese, vitamin B6, and vitamin C. Garlic is a good source of sulfur, which plays a role in the production of collagen. It’s also a good source of vitamins C and B6.
Kale: Kale is known for its impressive nutrient profile. This leafy green vegetable is a good source of provitamin A to support keratin synthesis, boasting 50 mcg in just 1 raw cup (21 grams), which is about 6% of the DV. It’s also a great source of vitamin C, a water-soluble nutrient that doubles as an antioxidant. This vitamin likewise helps stimulate the production of collagen, a type of protein that maintains the strength, structure, and elasticity of your skin. This leafy green vegetable is packed with nutrients that are essential for healthy hair, skin, and nails. It’s also a good source of iron and folate.
Beef Liver: Beef liver is one of the most concentrated sources of biotin, making it a great choice if you’re looking to ramp up keratin production naturally. In fact, just 3 ounces (85 grams) of cooked beef liver packs 31 mcg of biotin, exceeding your daily needs at 103% of the DV. Plus, the same amount of beef liver provides an ample 24.5 grams of protein and 7,960 mcg of vitamin A - a whopping 884% of the DV. Beef liver is also an excellent source of many other vitamins and minerals, such as vitamin B12, folate, riboflavin, and iron.
Carrots: Carrots are a highly nutritious root vegetable closely related to celery, parsley, and parsnips. In particular, carrots are high in provitamin A, with 1,070 mcg in 1 chopped cup (128 grams). That’s over 100% of the DV. They’re also loaded with vitamin C, which promotes collagen synthesis to support hair, skin, and nail health.
Additional Tips for Boosting Keratin
Your diet isn’t the only thing that affects the health of your hair, skin, and nails. Here are some additional tips to help boost keratin naturally:
- Stay Hydrated: Water is essential for healthy hair, skin, and nails.
- Moisturize Regularly: Use a moisturizer regularly to keep your skin and hair hydrated.
- Exfoliate: Exfoliating helps remove dead skin cells from the surface of the skin.
- Exercise: Exercise helps improve circulation, which is essential for healthy hair, skin, and nails.
- Get Enough Sleep: Sleep gives your body a chance to repair and regenerate cells.
- Manage Stress: Chronic stress can take a toll on your hair, skin, and nails.
- Choose the Right Skin Care Products: When it comes to skin care, choose products that are non-comedogenic and free of harmful chemicals. Vitamin C and retinol are popular ingredients which have demonstrated benefits for the skin.
- Consider Supplements: It’s always better to get your nutrients from foods, but if you can’t get enough of certain nutrients from your diet for any reason, you may want to consider taking supplements. Biotin, omega-3 fatty acids, and vitamins C and E are all important for healthy hair, skin, and nails. You can also find beauty products that contain these nutrients.
- Use Keratin-Friendly Hair Care Products: Avoid shampoos with harsh sulphates and parabens, as they strip natural oils and weaken hair. Instead, opt for sulphate-free shampoos, protein-rich conditioners (containing hydrolysed keratin or silk protein), and natural oils (coconut, argan, or almond oil for deep conditioning).
- Try DIY Keratin Hair Masks: Natural ingredients can help strengthen hair by boosting keratin production. Examples include egg & yoghurt masks, avocado & olive oil masks, and banana & coconut milk masks.
- Reduce Heat and Chemical Damage: Excessive use of heat styling tools (straighteners, curlers) and chemical treatments (colouring, perms) can damage keratin. To protect your hair, use a heat protectant spray before styling, limit the use of hot tools, and opt for natural hair treatments instead of harsh chemicals.
- Protect Hair from Sun Damage: Strong sun rays are no less harmful than bleach on hair and hence damage keratin. Thus, whenever it is required for you to step out in the sun, cover your head with a scarf or a hat to protect your hair from sun damage.
- Rinse Hair Properly After Swimming: If you swim often, you must rinse your hair thoroughly after every session. A swimming pool typically contains a higher amount of chlorine that dries hair and damages keratin.
Potential Benefits of Keratin-Rich Foods
Being a building block of the body, including hair, there are plenty of benefits of keratin-rich foods:
- Keratin-rich foods help strengthen muscles, tissues and bones by reducing damage from friction.
- Foods rich in keratin help enhance the elasticity of skin and ligaments.
- Keratin plays an important role in maintaining hair health by preventing hair loss. It also boosts the resilience and elasticity of hair.
- Keratin-rich foods help maintain eye health.
- Keratin regulates cell size and allows cells to grow and heal wounds.