Keratin is a vital structural protein present in your hair, skin, and nails. It plays a crucial role in maintaining the integrity of your skin, facilitating wound healing, and ensuring that your hair and nails remain robust and healthy. While many people turn to keratin supplements for benefits such as reducing hair loss, enhancing nail growth, and improving skin texture, numerous nutritious foods can naturally aid your body in synthesizing keratin.

Below is a list of ten incredible foods that can help boost keratin production in your body.

1. Eggs

Incorporating eggs into your diet is an excellent method to naturally enhance keratin production. These versatile foods are particularly rich in biotin, a vital nutrient that plays a crucial role in the synthesis of keratin. Just one cooked egg, weighing approximately 50 grams, contains about 10 mcg of biotin, which accounts for roughly 33% of the recommended Daily Value (DV). Additionally, the protein content in eggs significantly aids keratin production, providing around 12 grams of protein in a standard large egg. Beyond this, eggs are also a good source of other essential nutrients such as selenium, riboflavin, and vitamins A and B12, making them a powerhouse for overall health.

2. Onions

Onions are a fantastic addition not just for enhancing the taste of your favorite meals but also for boosting the production of keratin, a vital protein for hair health. This allium vegetable is particularly rich in N-acetylcysteine, a potent plant antioxidant that your body transforms into L-cysteine, an amino acid that serves as a fundamental building block for keratin. Furthermore, onions are a good source of folate, an essential micronutrient that plays a crucial role in maintaining healthy hair follicles and promoting overall hair vitality.

3. Salmon

Salmon is a powerhouse of protein, delivering approximately 20 grams per 100-gram serving. This fish is not only rich in protein but also serves as an outstanding source of biotin, an essential nutrient that promotes keratin production, with 100 grams of canned salmon providing about 6 mcg, which accounts for around 20% of the Daily Value (DV). Furthermore, salmon is abundant in omega-3 fatty acids, which are heart-healthy fats known for their positive effects on hair health; they have been demonstrated to aid in hair growth, boost hair density, and protect against hair loss, especially when taken as a supplement.

4. Sweet Potatoes

Sweet potatoes, known for their vibrant color and delightful flavor, are not just visually appealing; they are also packed with essential nutrients that aid in the production of keratin, a vital protein for hair and skin health. These tubers are particularly abundant in provitamin A carotenoids, such as beta carotene, which the body efficiently converts into vitamin A. This nutrient is crucial for various bodily functions, including promoting keratin synthesis. A medium sweet potato (approximately 100 grams) delivers around 767 mcg of provitamin A, which significantly exceeds 100% of the Daily Value (DV) recommended for adults. Vitamin A is renowned for its benefits in enhancing skin and hair vitality. Moreover, this vibrant orange root vegetable is a great source of potassium, manganese, and essential vitamins B6 and C, making it an excellent addition to a well-rounded diet.

5. Sunflower Seeds

Sunflower seeds are not only savory and satisfying but also packed with delightful flavors that make them a versatile snack. These tiny powerhouses serve as an excellent source of both biotin and protein, essential for the production of keratin. A serving of 100 grams delivers approximately 20 grams of protein along with about 7.4 mcg of biotin, which accounts for around 12% of the Daily Value (DV). Additionally, sunflower seeds are abundant in a range of other vital micronutrients, such as vitamin E, copper, selenium, and pantothenic acid, contributing to overall health and wellness.

6. Mangoes

Originating from the lush landscapes of South Asia, mangoes are not only delicious but also an excellent source of essential nutrients that can enhance your overall health and support the synthesis of keratin in the body. This tropical stone fruit is particularly rich in provitamin A, offering approximately 89 mcg per cup (165 grams), which constitutes nearly 10% of the daily value (DV) recommended for a balanced diet.

In addition to provitamin A, mangoes are also abundant in other vital nutrients that contribute significantly to skin and hair vitality, including vitamin C and folate. Whether enjoyed fresh, blended into smoothies, or incorporated into savory dishes, mangoes are a versatile addition to culinary traditions around the world, from Indian (??) to Australian and Japanese cuisines.

7. Garlic

Similar to onions, garlic is rich in N-acetylcysteine, a compound that your body converts into L-cysteine—an essential amino acid present in keratin. While further studies involving humans are warranted, preliminary research suggests that garlic may be beneficial for skin health. For example, one laboratory study indicated that garlic extract could safeguard keratinocyte cells, which are crucial for keratin production, from damage caused by ultraviolet rays.

Moreover, both test-tube and animal research imply that this widely used allium vegetable could enhance wound healing, combat microbial infections, and delay the visible signs of aging. Additionally, garlic is packed with a variety of beneficial micronutrients such as manganese, vitamin B6, and vitamin C, making it a nutritious addition to your diet.

8. Kale

Kale, a leafy green superfood, is celebrated for its remarkable nutrient density. This vibrant vegetable is rich in provitamin A, which is crucial for the synthesis of keratin, offering approximately 238 mcg in just 100 grams of raw kale—around 30% of the Daily Value (DV). Additionally, it serves as an excellent source of vitamin C, a vital water-soluble nutrient renowned for its antioxidant properties. This essential vitamin plays a pivotal role in promoting collagen production, a protein that ensures the strength, structure, and elasticity of the skin, making kale a fantastic addition to your diet.

9. Beef Liver

Beef liver is renowned for being one of the most potent sources of biotin, making it an exceptional option for those aiming to enhance keratin production organically. This nutrient-rich organ meat not only supports the health of your hair and skin but also plays a crucial role in overall vitality.

For instance, a mere 100 grams (approximately 3.5 ounces) of cooked beef liver contains an impressive 31 mcg of biotin, effectively surpassing your daily requirements by 103% of the recommended daily value (DV). This makes it a highly efficient choice for maintaining optimal health. Moreover, the same serving of beef liver offers a substantial 24.5 grams of protein along with a remarkable 7,960 mcg of vitamin A, which is an astonishing 884% of the DV. These nutrients are vital for various bodily functions, including immune support and vision. In addition to biotin and vitamin A, beef liver is a treasure trove of various essential vitamins and minerals such as vitamin B12, folate, riboflavin, and iron, which are important for energy metabolism and overall well-being.

10. Carrots

Carrots, a highly nutritious root vegetable, belong to the same family as celery, parsley, and parsnips. These vibrant orange veggies are particularly renowned for their impressive provitamin A content, boasting approximately 840 mcg per 100 grams (around 1 cup chopped). This amount significantly exceeds the daily value recommended for optimal health. Moreover, carrots are a rich source of vitamin C, which plays a vital role in collagen synthesis, contributing to the health of your hair, skin, and nails. This essential vitamin also aids in wound healing, reduces inflammation, and offers protection against skin damage, making carrots a valuable addition to your diet. In addition to these benefits, carrots provide a variety of other nutrients, including biotin, vitamin B6, potassium, and vitamin K1, enriching your diet and promoting overall well-being.

The Final Takeaway

Keratin is a crucial protein that plays a significant role in enhancing the health of your hair, skin, and nails. To support the synthesis of keratin, it is vital to include specific nutrients in your diet, such as protein, biotin (also known as vitamin H), and vitamin A. By incorporating a well-balanced diet filled with foods abundant in these essential nutrients, you can effectively encourage your body’s keratin production. Moreover, these nourishing foods not only improve the vitality of your hair, skin, and nails but are also packed with a variety of other health-promoting nutrients that contribute to overall well-being.