12 Keratin Rich Foods To Add to Your Healthy Diet In 2023

Snehil Sharma

Snehil Sharma
Jan 2023

2 min read
Keratin Rich Foods

Table of content

Keratin or also called Keratinocytes are living cells present in human skin. It helps your inner body cells to produce a protective layer and provide flexibility and strength to the skin. Also, these cells prevent the excessive outflow of water and keep external materials out of the body. The protein strand in the human body that makes this layer is tough and shaped like a triple-helix. These are referred to as keratin. Keratin is a prime ingredient present in the nails, hair, skin, and enamel of teeth. Keratin is not naturally found in food. That’s why you must include keratin rich foods in your regular diet. Consuming foods rich in certain vitamins and proteins can increase the production of keratin and support the growth of hair, skin, and nails.

Keratin Rich Foods: Nutrients That Help Produce Keratin

There are a few nutrients that help the body to produce keratin. Also, it improves the health of the hair, nails, skin, and other tissues. Also, the human body can help its body to produce keratin by consuming healthy foods that contain these nutrients. Here is the list of following nutrients that are necessary for the production of keratin:

  • Biotin: It plays a crucial role in keratin production and also supports the healthy growth of nails and hair.
  • L-cysteine: It is an amino acid and an important component of keratin.
  • Cysteines: It is also a crucial nutrient for forming collagen, maintaining the skin’s elasticity, and metabolizing biotin. 
  • Zinc: This nutrient is essential for skin health. Also, it supports the reproduction of keratinocytes, the cells that produce keratin.
  • Vitamin C: It supports the formation of keratinocytes. It also protects the skin from oxidative stress. Vitamin C helps to form collagen in the skin barrier and acts as an anti-aging.
  • Vitamin A: It is essential for replacing skin cells. Also, this vitamin functions to have healthy eyes, ears, and the lining of internal organs.  

Keratin Rich Foods: Nutrients Required To Produce Keratin

Eating foods rich in protein provides the human body with amino acids. This amino acid is required to produce keratin. There are a few protein-rich foods such as red meat, fish, chicken, pork, milk, eggs, and yogurt. On the other hand, there are plant-based foods for example beans, nuts, quinoa, and nut butter. So, let’s have some other food lists that help to produce keratin: 

1. Food Rich In Biotin

Biotin is essential for the metabolism of amino acids which produce keratin. It is usually required for the strengthening of hair and nails. Foods rich in biotin are cauliflower, nuts, beans, mushrooms, and whole grains. Also, biotin is present in cooked yolks of eggs as well. Even raw egg whites also contain protein. Since biotin is soluble in water. Moreover, it can be lost from the foods while cooking, where cooking involves direct contact of food with water, such as boiling.

2. Vitamin A Rich Food

For the synthesis of keratin, vitamin A rich foods is required. The presence of Vitamin A in sweet potatoes, pumpkin, butternut, and raw carrots is helpful for the human body to produce vitamin A. Green-cooked vegetables such as kale, collards, and spinach are also great sources of vitamin A. This vitamin is fat-soluble. Hence its absorption only takes place when it is consumed with some fatty food. 

3. Food Rich in Vitamin C

Start consuming foods that contain lots of vitamin C. Consuming vitamin C from plant-based foods such as oranges, guavas, etc. Also, you can enhance your vitamin C intake from brussels sprouts, papaya, pineapple, lemons, and strawberries. Vitamin C is an antioxidant and also boosts the growth of healthy hair, skin, and nails.  

4. Food Rich in Vitamin B

Vitamin B enhances the production of red blood cells in the body. Red blood cell carries oxygen and nutrients to hair follicles, growing hair, and the scalp. Foods rich in vitamins B6 and B12 are wild salmon fish, bananas, fortified cereals, lentils, white potatoes with skin, beans, chicken breasts, etc. Also, foods rich in folate are oatmeal, spinach, cereals, broccoli, soybeans, and black-eyed peas. 

5. Food Rich in Zinc

Zinc-rich food includes carbs, oysters, turkey, chicken, chickpeas, peanut butter, etc. Start including them in your regular diet. Also, Zinc facilitates the growth of tissues and hair. And also helps in repairing and maintaining the oil glands surrounding the hair follicles.

Keratin Rich Foods: 12 Keratin Rich Foods

Here are some foods that contain rich nutrients that help promote keratin production:  

  1. Eggs

Eggs are one of the richest sources of biotin and are also essential for keratin production. Biotin is a water-soluble vitamin that aids the human body to convert food into energy. Also, biotin is known as vitamin B7 or vitamin H. 

  1. Chicken

Another excellent source of protein is chicken. It is necessary for keratin production in the human body. Chicken is also a good source of niacin and vitamin B6. Vitamin B6 is necessary for the production of melanin and niacin helps the body to metabolize protein. Whereas melanin is the pigment that gives color to your skin and hair.

  1. Spinach

Spinach also called a leafy green vegetable, is full of nutrients. These nutrients are essential for healthy skin, hair, and nails. This vitamin C rich food is also a perfect source of vitamins A, and E, all of which are crucial for maintaining healthy skin. Spinach is also a good source of iron and folate. 

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  1. Sweet Potatoes

Sweet potatoes are the best source of beta-carotene which helps the human body to convert this into vitamin A. And vitamin A is helping our body maintain healthy skin and hair. Also, keep your skin hydrated and protect it from damage.

  1. Nuts

Nuts are also a good source of biotin. They are essential for keratin production. Nuts also provide Zinc that helps the human body to heal wounds and is important for the production of new cells. 

  1. Avocados

Avocados are a rich fruit and a good source of vitamin E, biotin, and healthy fats. Vitamin E is an antioxidant that protects the skin from damage. The presence of healthy fats in avocados can aid your hair to keep them hydrated and prevent breakage. Avocado benefits are extensive and include better digestion, aids against cancer, protect the liver, etc.,

  1. Dark Chocolate One of The Perfect Keratin Rich Foods

Dark chocolate is best for your skin, hair, and nails. It is a great source of iron, magnesium, and copper. It helps the human body to produce new cells, magnesium supports protein synthesis, and copper helps the body to produce collagen. 

Why Your Weight Loss is Slow?

Is your weight loss journey going slow? Did you check your vitamin D levels? Yes, you need to check. Because Vitamin D helps you to reduce weight? Isn’t it surprising? Let’s learn more about this amazing fact from Dietician Mac Singh in detail through this short video.

To Conclude Keratin Rich Foods

Keratin is a crucial protein for healthy skin, hair, and nails. It is also an essential part of the lining of the internal organs. There are certain foods that contain nutrients that support the formation of keratin in the human body. Such nutrients are vitamin A, biotin, zinc, etc. Consuming a healthy diet that includes these nutrients helps you to maintain healthy levels of keratin.

Frequently Asked Questions

Q: How Can I Get Keratin Naturally?

Ans: An individual can boost keratin naturally by taking keratin-rich foods. Keratin is naturally present in many organic vegetables and fruits.

Q: How to Increase Keratin in Hair Naturally?

Ans: Here is the list to increase keratin in hair naturally:

  • Consume keratin-containing meals and include a natural plant diet such as kale, onions, broccoli, leeks, and garlic.
  • Include a high-protein diet. 
  • Start including omega-3 fatty acids such as fatty fish.  
  • Avoid straightening and chemicals that will reduce keratin levels.

Q: What Are Keratin Rich Food Deficiency Symptoms? 

Ans: Symptoms of keratin deficiency are hair loss, premature aging, greying hair, and thinning of hair. 

Fun Fact

Do you know ginger can help you lose weight? Yes, ginger is very helpful during your weight loss journey. Apart from including it in your tea, it has several benefits. Are you interested in finding out those other health advantages it provides? Click here to know.

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This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Therefore, always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long happy life.

One Thought on 12 Keratin Rich Foods To Add to Your Healthy Diet In 2023
    Paleo Foodie
    6 Feb 2023

    Thank you very much for your insightful advice! Continued success.

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