The nutrients in certain foods can boost keratin production in the body, helping to strengthen the skin, hair, and nails. Examples of these foods include eggs, salmon, onion, sweet potato, and more.
Keratin is a protein that helps maintain the structure of hair, nails, skin, and the lining of the internal organs. Certain nutrients support keratin production.
This article looks at the benefits of keratin and lists some food sources that may help maintain healthy levels of keratin in the body.
Keratin is a building block of the human body.
These cells line surfaces inside and outside the body. They help make up the tissues in the skin, hair, and nails. Epithelial cells also form the lining of the internal organs and glands.
Protein is important for growth and repair of the body, including:
- muscles
- bones
- skin
- tendons
- ligaments
- hair
- eyes
- tissues
In particular, keratin helps make the cells in hair, skin, and nails
Keratins also help:
- regulate the size of cells
- allow cells to move, grow, and divide
- heal wounds
Nutrients that help produce keratin
Certain nutrients help the body produce keratin and may help improve the health of the skin, hair, nails, and other tissues.
A person can help their body produce keratin by making sure they eat foods that contain these nutrients.
Biotin
Biotin plays an important role in keratin production and can support the healthy growth of hair and nails.
L-cysteine
L-cysteine is an amino acid and a
Cysteines are also important for forming collagen, maintaining the skin’s elasticity, and metabolizing biotin so the body can use it.
Zinc
Zinc is an important nutrient in skin health. It supports the reproduction of keratinocytes, the cells that produce keratin.
Vitamin C
Vitamin C supports the formation of keratinocytes and helps protect the skin from oxidative stress.
It also helps form collagen in the skin barrier and may have an anti-aging effect on wrinkles.
Vitamin A
Vitamin A plays a role in the
It is
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
Since keratin is a protein, it is important to eat protein-rich foods for keratin production.
Eggs are a good source of protein, with one large egg containing
One cooked egg contains
Onion
Onions
One small, raw onion also provides
Salmon
Salmon is a good source of protein, with
Salmon is also a good source of biotin, with
Sweet potato
Sweet potatoes are high in vitamin A.
One medium sweet potato weighing 150 g provides
Half a cup of cooked sweet potato also contains
Sunflower seeds
Sunflower seeds are rich in biotin, containing
A 1-ounce serving of shelled sunflower seeds contains
Mango
Mango is high in vitamins A and C, both of which are important in the production of keratin.
One mango weighing 207 g provides
Garlic
Garlic
Garlic also contains other cysteine, which can help maintain healthy skin and help the body metabolize biotin.
A
This was a test-tube study, and the researchers noted they required further evidence in animal or human studies to confirm their findings.
Kale
Kale is a nutrient-rich food containing high levels of vitamins A and C. One cup of raw kale weighing 25 g contains
Kale also provides plenty of other important nutrients, including iron, calcium, and folate.
Beef liver
According to the National Institutes of Health (NIH), beef liver is one of the
A
Carrots
Carrots are high in vitamin A. Half a cup of raw carrots provides
One medium carrot also contains
Keratin is an important protein for healthy hair, skin, and nails. It is also an important part of the lining of the internal organs.
Certain foods contain nutrients that support the formation of keratin in the body. These nutrients include biotin, vitamin A, and zinc.
Eating a healthful diet that includes these nutrients may help maintain healthy levels of keratin and provide other essential nutrients.