Keratin is a type of structural protein found in your hair, skin, and nails .
It's especially important for maintaining your skin's structure, promoting 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 . Yet, many healthy foods can naturally support your body's synthesis of keratin .
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Here are 10 foods that promote keratin production .
1. Eggs
Eating eggs is a great way to naturally boost keratin production .
In fact, they are an excellent source of biotin, an essential nutrient involved in the synthesis of keratin . only one egg cooked provides 10 mcg of this nutrient, or 33% of the Daily Value (DV) .
Plus, egg protein promotes keratin production , with 6 grams of protein packed into a large 50-gram egg .
Other healthy nutrients in this ubiquitous food include selenium , riboflavin and vitamins A and B12 .
2. Onions
The onions are not only great for flavoring your favorite meals, but also for increasing keratin production .
This allium vegetable is particularly 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 needed to maintain healthy hair follicles .
3. Salmon
Salmon is packed with protein , containing nearly 17 grams per 85-gram serving .
It is also an excellent source of biotin, another key nutrient that supports keratin production . 85 grams of salmon in canned contain 5 mcg, or 17% of the DV .
This fish is also rich in Omega-3 fatty acids , a type of heart-healthy fat that helps improve hair growth , increase hair density, and protect against hair loss when used in supplement form .
4. Sweet potatoes
The Sweet potatoes are very nutritious and ideal for promoting the production of keratin .
They are particularly rich in provitamin A carotenoids. Provitamin A carotenoids like beta-carotene are converted into vitamin A in the body.
One medium sweet potato (about 150 grams) provides 1150 mcg — over 100% of the DV — of provitamin A. Vitamin A promotes keratin synthesis and is essential for healthy skin and hair .
Each serving of this orange root vegetable also contains a healthy dose of potassium , manganese and vitamins B6 and C.
5. Sunflower seeds
sunflower seeds are tasty.
They are also an excellent source of biotin and protein to support keratin production . Just 1/4 cup (35 grams) provides 7 grams of protein and 2.6 mcg of biotin - 9% of the DV .
Additionally, these seeds are rich in a variety of other micronutrients, including vitamin E , copper, selenium and pantothenic acid .
6. Mangoes
Native to Southeast Asia, mangoes are a tasty way to introduce extra nutrients into your diet while promoting keratin synthesis .
In particular, this stone fruit tropical is packed with provitamin A, with 89 mcg — nearly 10% of the DV — in every cup (165 grams) .
mangoes are also high in several other key nutrients for healthy skin and hair, such as vitamin C and folate .
7. Garlic
Like onions, garlic contains a lot 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 improve 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 vegetable may promote wound healing, fight microbial infections, and slow the signs of aging .
Garlic contains also many beneficial micronutrients, including manganese, vitamin B6, and vitamin C.
8. Kale
The kale is known for its impressive nutritional profile.
This leafy green vegetable is a good source of provitamin A to support keratin synthesis , with 50 mcg in a single raw cup (21 grams), or about 6% of the DV .
It is also an excellent source of vitamin C , a water-soluble nutrient that also serves as an antioxidant. This vitamin also helps stimulate the production of collagen, a type of protein that maintains your skin's strength, structure, and elasticity .
9. Carrots
Carrots are a root vegetable very nutritious closely related to celery, parsley and parsnips.
In particular, carrots are high in provitamin A, with 1070 mcg in 1 chopped cup (128 grams). That's over 100% of the DV .
They are also rich in vitamin C, which promotes collagen synthesis to support healthy hair, skin and nails. In addition, this vitamin facilitates the healing of wounds, relieves inflammation and protects against skin damage .
Plus, carrots offer plenty of biotin, vitamin B6, potassium, and vitamin K1 .
The essential
keratin is a type of protein that improves the health of your hair, skin, and nails .
Several specific nutrients are essential for keratin synthesis, including protein, biotin, and vitamin A.
Benefit from a balanced diet rich in foods rich in these nutrients can help promote the production of keratin in your body .
Not only do these foods improve the health of hair, skin and nails, but they are also rich in many other beneficial nutrients.
