9 Keratin-Rich Foods And Their Benefits

We all have faced hair problems like dryness, breakage, roughness etc., at least once in our lives. The lack of keratin is the reason for such common but impactful issues. Our body cannot produce enough keratin either because the diet we consume lacks protein and key nutrients or because of some other health issue. The adverse effects are likely to be noticeable in your skin, nails, and hair. For example, your hair and nails would grow slower and become more brittle and less shiny and smooth. 

The best way to prevent keratin deficiency is to eat healthy food & increase the protein intake of the body. Eating healthy is always better than taking supplements that compensate for the lack of keratin in our bodies.

Keratin is a protein naturally produced by our body responsible for the overall strength and health of hair, skin and nails. It is one of the members of a group of structural fibrous proteins known as scleroproteins. Keratin is considered the building block of the human body as they form the structure of epithelial cells. These cells line up the surfaces inside and outside the body.

Tissues in the skin, hair and nails are made of these epithelial cells. Different types of keratin present in the body are associated with other specific functions in the body. The deficiency of keratin in one's body can lead to symptoms like brittle nails, dry skin, brittle hair, and dry and rough skin. Different medical conditions also lead to hair loss, but lack of keratin in diets is widespread. 

Table Of Contents

1. Importance Of Keratin 

2. 9 Foods Rich In Keratin For Healthy, Shiny And Fuller Hair 

3. The Final Say

Importance Of Keratin 

The outer layer of hair, skin and nails are made from keratin, a structural protein; the absence or lack of which can make our hair feel rougher, skin dryer and nails weaker. Age, stress, genetics and diet can be the reason for the lack of or low keratin production in our body. Other than restoring and strengthening the hair and supporting the maintenance of healthy skin and nails, further studies have also shown that it promotes wound healing and safeguarding embryos and is effective in averting liver injury.

Supplements rich in keratin are used to reduce hair loss, increase the growth of nails and improve the texture and quality of one's skin. Though plenty of healthy foods can naturally help your body produce more keratin and promote its synthesis. There are keratin rich diets that can help you with a wedding makeover. 

Read this article to get a better overview of the foods that boost keratin levels. 

9 Foods Rich In Keratin For Healthy, Shiny And Fuller Hair

1. Eggs

Since keratin is a protein, the intake of protein-rich foods is essential for keratin production, .

Eggs are rich i protein and also have biotin in them, which is a crucial nutrient involved in the synthesis of keratin. One large egg has about 6.24 grams of protein, and a cooked egg has bout 10 mcg of biotin, which is 33% of the daily value.

Eggs are also packed with other nutrients like vitamins A and B12, selenium, and riboflavin. 

2. Onions 

Onions boost keratin production rather than being just a great flavour to our favourite dishes. They contain N-acetylcysteine, an antioxidant used by our body to form L-cysteine– a component of keratin. 

Onions are also responsible for providing essential micronutrients such as folate, which are necessary for maintaining the good health of hair follicles. 

One small raw onion has about 5.18 milligrams of vitamins C, B, and zinc. 

3. Salmon 

Salmon is power packed with proteins, having almost 17 grams per serving (3- ounces or 85 grams). In addition, it has a good amount of biotin and has about 5 mcg of it in 3 oz salmon. 

It is a fish high in fatty acids such as omega-3, a type of healthy fat that improves hair growth, enhances hair density, and protects against hair loss when taken as a supplement. 

4. Sweet potato 

Sweet potato is a vibrant vegetable, a highly nutritious source of vitamin A and a great promoter of keratin production. A 150g weighing sweet potato has about 1,150 mcg of vitamin A. it is also an excellent source of vitamin C and provides a small amount of zinc too. Consuming almost half a cup of cooked sweet potato and fulfil 9% of the daily value as it would contain 2.4 mcg of biotin. 

5. Sunflower seeds

Sunflower seeds are flavorful and a great source of protein and biotin to promote keratin levels. Per 0.25 cups of sunflower seeds, 2.6 mcg of biotin is 9% of the daily value. They are also rich in zinc, vitamin E, copper, selenium, pantothenic acid, and vitamin B. 

6. Mangoes 

The king of fruits, which is rich in vitamins A and C, are excellent promoters of the production of keratin in the body. A 207 g weighing mango provides nearly 112 mcg of vitamin and 75.3 vitamin C. Mangoes are also rich in vitamin E, which helps in the circulation of the scalp promoting hair growth. The pulp of mangoes can also be mixed with egg yolks to make a hair mask. 

7. Garlic 

Garlic has properties similar to onions as it also has plenty of N-acetylcysteine, which our body turns into L-cysteine– one of the amino acids found in Keratin. 

The presence of cysteine also helps in keeping the skin healthy. 

8. Kale

Kale has an excellent nutrient-rich profile. The leafy greeny vegetable is a great source of vitamin A, which supports keratin production. 21 grams of kale contains about 6% of the daily value of Keratin. Vitamin C present in it is a water-soluble nutrient that also acts as a great antioxidant.

This vitamin helps stimulate collagen production. Collagen is a type of protein that helps maintain the strength, structure, and elasticity of your skin.

9. Carrots 

Rich in vitamin A, half a cup of raw carrot has bout 459 mcg of vitamin A, which constitutes 51% of the recommended daily value. It also has 3.6 grams of vitamin C, vitamin B, vitamin K and zinc. The vitamin C present helps in healing wounds, lessening inflammation and preventing skin damage. Carrots also offer plenty of vitamin K1, biotin, vitamin B6, and potassium.

The Final Say

Keratin is a crucial and essential protein responsible for the health and growth of nails and hair. Keratin protein is an incredible support element for skin, hair and nail structure. In addition, certain nutrients are essential for keratin synthesis, such as biotin, inositol, vitamin A and protein. Therefore, consuming a wholesome and nutritious diet laden with foods rich in these nutrients can help improve keratin production in the body. 

These foods are responsible for the enhancement of hair, skin, and nail health. They are also rich in many other beneficial nutrients. The intake of a nutrient-rich diet can be excellent as when we age, our skin naturally becomes dehydrated. Foods rich in keratin are very healthy and can help improve your overall wellbeing and skin and hair health. You can add these foods to your diet regularly to improve your health.

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