10 Foods That Boost Your Body's Keratin Levels

10 Foods That Boost Your Body's Keratin Levels

Keratin is a type of structural protein plant in your hair, skin, and nails (1Trusted Source).

It’s especially important for maintaining the structure of your skin, supporting crack mending, and keeping your hair and nails healthy and strong (1Trusted Source).

Keratin supplements are frequently said to help help hair loss, increase nail growth, and ameliorate skin texture. Yet, plenitude of healthy foods may naturally support your body’s conflation of keratin.

Then are 10 foods that promote keratin product.

1. Eggs

Eating eggs is a astral way to boost keratin product naturally.

In fact, they ’re a great source of biotin, an essential nutrient involved in keratin conflation. A single cooked egg provides 10 mcg of this nutrient, or 33 of the Daily Value (DV) (2Trusted Source, 3Trusted Source, 4Trusted Source).

What’s more, eggs’protein promotes keratin product, with 6 grams of protein packed into one large, 50-gram egg (2Trusted Source).

Other healthy nutrients in this ubiquitous food include selenium, riboflavin, and vitamins A and B12 (2Trusted Source).

2. Onions

Onions aren't only great for spicing your favorite dishes but also ramping up keratin product.

This allium vegetable is especially high in N-acetylcysteine, a factory antioxidant that your body converts into an amino acid called L-cysteine — a element of keratin (5Trusted Source, 6Trusted Source).

Onions also give folate, an essential micronutrient necessary for maintaining healthy hair follicles (7Trusted Source).

3. Salmon

Salmon is brimming with protein, packing nearly 17 grams per 3-ounce (85-gram) serving (8Trusted Source).

It’s also an excellent source of biotin, another crucial nutrient that supports keratin product. Just 3 ounces (85 grams) of canned salmon contain 5 mcg, or 17 of the DV (4Trusted Source).

This fish is also high in omega-3 adipose acids, a type of heart-healthy fat that has been shown to help ameliorate hair growth, enhance hair viscosity, and cover against hair loss when used in supplement form (9Trusted Source, 10Trusted Source).

4. Sweet potatoes

In addition to being one of the most vibrant vegetables, sweet potatoes are largely nutritional and great for promoting keratin product.

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 mcg — over 100 of the DV — of provitaminA. Vitamin A promotes keratin conflation and is essential for skin and hair health (7Trusted Source, 11Trusted Source, 12Trusted Source, 13Trusted Source).

Each serving of this orange root veggie contains a hearty cure of potassium, manganese, and vitamins B6 and C as well (11Trusted Source).

5. Sunflower seeds

Sunflower seeds are savory, satisfying, and scrumptious.

They ’re also a great source of both biotin and protein to support keratin product. Just1/4 mug (35 grams) offers 7 grams of protein and2.6 mcg of biotin — 9 of the DV (4Trusted Source, 14Trusted Source, 15Trusted Source).

What’s more, these seeds are rich in a variety of other micronutrients, including vitamin E, bobby, selenium, and pantothenic acid (14Trusted Source).

6. Mangoes

Native to South Asia, mangoes are a delicious way to squeeze redundant nutrients into your diet while supporting keratin conflation.

In particular, this tropical gravestone fruit is packed with provitamin A, with 89 mcg — nearly 10 of the DV — in each mug (165 grams) (16Trusted Source).

Mangoes are also high in several other crucial nutrients for skin and hair health, similar as vitamin C and folate (16Trusted Source).

7. Garlic

Important like onions, garlic boasts plenitude of N-acetylcysteine, which your body turns into L-cysteine — an amino acid plant in keratin (5Trusted Source, 6Trusted Source).

Although further exploration in humans is demanded, some studies suggest that garlic may prop skin health. For case, one test- tube study plant that garlic excerpt defended keratinocyte cells, which are responsible for keratin product, from ultraviolet damage (17Trusted Source, 18Trusted Source).

Test- tube and beast studies further suggest that this popular allium vegetable may promote crack mending, fight microbial infections, and slow signs of aging (17Trusted Source).

Garlic also boasts numerous salutary micronutrients, including manganese, vitamin B6, and vitamin C (19Trusted Source).

8. Kale

Kale is known for its emotional nutrient profile.

This lush green vegetable is a good source of provitamin A to support keratin conflation, boasting 50 mcg in just 1 raw mug (21 grams), which is about 6 of the DV (20Trusted Source).

It’s also a great source of vitamin C, a water-answerable nutrient that doubles as an antioxidant. This vitamin likewise helps stimulate the product of collagen, a type of protein that maintains the strength, structure, and pliantness of your skin (20Trusted Source, 21Trusted Source, 22Trusted Source).

9. 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 product naturally.

In fact, just 3 ounces (85 grams) of cooked beef liver packs 31 mcg of biotin, exceeding your diurnal requirements at 103 of the DV (4Trusted Source).

Plus, the same quantum of beef liver provides an ample24.5 grams of protein and mcg of vitamin A — a whopping 884 of the DV (23Trusted Source).

Beef liver is also an excellent source of numerous other vitamins and minerals, similar as vitamin B12, folate, riboflavin, and iron (23Trusted Source).

10. Carrots

Carrots are a largely nutritional root vegetable nearly related to celery, parsley, and parsnips.

In particular, carrots are high in provitamin A, with mcg in 1 diced mug (128 grams). That’s over 100 of the DV (24Trusted Source).

They ’re also loaded with vitamin C, which promotes collagen conflation to support hair, skin, and nail health. Plus, this vitamin aids wound mending, alleviates inflammation, and protects against skin damage (21Trusted Source, 22Trusted Source, 25Trusted Source).

In addition, carrots offer plenitude of biotin, vitamin B6, potassium, and vitamin K1 (24Trusted Source, 26Trusted Source).

The nethermost line

Keratin is a type of protein that boosts the health of your hair, skin, and nails (1Trusted Source).

Several specific nutrients are essential for keratin conflation, including protein, biotin, and vitaminA.

Enjoying a balanced diet filled with foods rich in these nutrients can help promote keratin product in your body.

Not only do these foods enhance hair, skin, and nail health, but they ’re also rich in numerous other salutary nutrients.