Keratin is a protein responsible for increasing the resistance of the hair, nails, and outer layer of the skin and the benefits of keratin manifest themselves in these areas of the body. The higher the keratin ratio in the body, the healthier the hair, nails, and skin; Problems such as hair loss are very rare. You can give keratin support to the hair with keratin care at home, and you can increase the keratin ratio in your body with minor changes in your diet. Foods that are naturally keratin cannot be obtained directly from foods. However, keratin is a protein, so consuming foods rich in protein increases natural keratin production in the body. Thus, the appearance of hair and skin is improved.
Here are the foods that will help your body produce keratin by adding them to your diet:
1) Sulfur Foods
Amino acids are substances rich in sulfur that combine to form strong protein chains. They are also the building blocks of proteins like keratin. Protein-rich foods such as meat, beans, and eggs are good sources of sulfur. It can do the same with some vegetables such as onions, cabbage, asparagus, and Brussels sprouts.
2) Protein-Rich Foods
Eating protein-rich foods provides the body with the amino acids it needs to produce keratin. Red meat, fish, chicken, pork, eggs, milk, and yogurt are the most popular protein foods. The best vegetable protein sources are beans, nuts, and quinoa. Most adults need two to three servings of protein a day to meet their daily needs.
3) Biotin-Rich Foods
The body needs biotin to metabolize keratin amino acids. Vitamin B7 biotin, one of the vitamin B complexes, is an important ingredient for strengthening hair and nails. Nuts, beans, whole grains, cauliflower, and mushrooms are the most biotin-containing foods. Boiled egg yolk can also be considered one of these foods. On the other hand, raw egg whites have a protein that prevents the absorption of biotin. Because it is a water-soluble vitamin, biotin is not stored in the body and can be lost due to cooking methods such as boiling. For this reason, it should be taken regularly over foods that can be consumed raw.
4) Vitamin A Rich Foods
Vitamin A is required for keratin synthesis. Therefore, foods rich in vitamin A can be considered foods rich in keratin as well. Examples include fruits such as oranges and vegetables such as squash, sweet potatoes, raw carrots, and melons. Cooked green vegetables such as spinach and kale are also rich sources of vitamin A. Vitamin A is fat-soluble, so it can only be absorbed when consumed with a fat source. Being fat-soluble also means that vitamin A intake is stored in the body.
Rich Foods That Help Keratin Production
- Cabbage: Containing sulfur, vitamin C, and protein, cabbage is an excellent choice for hair health. One serving (one glass) of cooked cabbage contains 36.4 calories. It is also beneficial for your general health with its content of Vitamin K, Vitamin A, manganese, dietary fiber, calcium, potassium, and iron.
- Broccoli: Contains sulfur and other nutrients necessary for Keratin synthesis. There are many beneficial nutrients in a cup of boiled broccoli, including 123.40 mg of Vitamin C and 4.66 g of protein.
- Brussels Sprouts: Contain sulfur as well as vitamin C (96.72 mg) and protein (3.98 g), which are necessary for the production of Keratin in the body. Brussels sprouts, which are very nutritious, also contain calcium, potassium, Vitamin K, and iron important for hair health.
- Garlic: It is a source of sulfur, protein (1.80 g), and Vitamin C (8.85 mg). In addition, it contains manganese, selenium, and calcium. It can be easily added to a wide variety of foods and recipes such as soups, sautées, seasonings of meats, and sauces. You can easily use garlic in the hair masks you will prepare.
- Onion: Onion, which is rich in sulfur, is also very low in calories. It can be easily added to many recipes, including salads, soups, sauces, rice, and beans.
- Papaya: Rich in Vitamin A (this vitamin is directly linked to keratin production), papaya is essential for cell regeneration and tissue regeneration. It helps keep the skin strong and soft and is also effective in fighting acne.
Apart from these, foods such as carrots, turkey breast, lentils, soy, and jelly have rich ingredients that will accelerate the production of keratin. By adding these nutrients to your diet list, you can both eat healthily and support your body’s production of pure keratin.