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Where Does Keratin Come From? 15 Foods

Keratin is a protein that is found in human hair and skin. It strengthens and makes the hair glow. It also strengthens the nails by providing firmness and hydration, preventing them from breaking easily.

Your body normally produces the required keratin to keep these areas strong, but as you age, you may note that your hair, skin, and nails become weaker and less vibrant. A decrease in keratin levels in the body can be attributed to various factors, including age, stress, genetics, and diet. Luckily, many keratin-rich foods can help to strengthen your hair, nails, and skin. 

Below are 15 foods you can include in your diet to boost your keratin levels.

1. Egg

Eggs are a great source of keratin. One egg can contain approximately 3.2mg of protein which amounts to about two tablespoons of pure keratin. Additionally, they provide biotin, selenium, and riboflavin essential in the body. Eggs help to repair hair, skin, and nails.

2. Carrots

Carrots, either cooked or raw, are high in vitamin C, which boosts collagen synthesis and thus benefits hair, skin, and nail health. Furthermore, this vitamin promotes wound healing, reduces inflammation, and protects against skin damage. Carrots are also high in biotin, vitamin B6, fiber, potassium, and vitamin K1. 

3. Sweet potatoes

Sweet potatoes help in boosting keratin production in the body. They contain beta carotene, protein, B vitamins, iron, zinc, and minerals. Sweet potatoes can be consumed as a snack or prepared with other meals. It also contains vitamin A, which enhances keratin production, making the skin healthy and hair strong.

4. Beef

Meat is an excellent source of keratin-rich foods, with beef being the richest source in the diet. Two ounces of cooked flank steak contains approximately 7.8 mg of keratin. Steak causes excess keratin production than ground beef. While steak is one of the highest keratin sources in the diet, it is also one of the highest calorie-dense foods. Remember, excess consumption of beef can lead to high cholesterol.

5. Garlic

Garlic is an excellent source of keratin. This tasty vegetable contains various unique and beneficial compounds, including allicin. Unfortunately, while garlic has many health benefits, it can also cause bad breath and body odor.

Animal and test-tube research show that this garlic may promote wound healing, fight microbial infections, and slow aging.  

6. Kale

Kale is high in provitamin A, which aids in keratin synthesis. It is also high in vitamin C, which stimulates collagen production, a protein that keeps your skin’s strength, structure, and elasticity. 

They are also high in fiber and low in calories. Eating these vegetables is one of the most convenient ways to get keratin and other important nutrients into your diet.

7. Onions

Onions add flavor to food and also help to increase keratin production.

A 1-cup serving of cooked onions contains approximately 10.2 mg of keratin, approximately the same as 2 tablespoons of pure keratin. Onions are also high in B vitamins, vitamin C, and minerals.

Onions also contain folate, an important micronutrient for maintaining healthy hair follicles.

8. Salmon

Salmon has a high protein content. It is also a good biotin source, an important nutrient for keratin production. In addition, salmon contains omega-3 fatty acids, aiding hair growth, density, and protection against hair loss.  

9. Sunflower seeds

Sunflower seeds are satisfying and yummy. In addition, they’re a good source of biotin and protein, which help with keratin production.

Furthermore, these seeds are high in a number of micronutrients such as vitamin E, copper, selenium, and pantothenic acid. They can be eaten alone or on top of a salad or bowl of cereal.

10. Chickpeas

Other nutrients found in this legume include protein, iron, zinc, and B vitamins. Furthermore, chickpeas are one of the most affordable foods available. They are available in various forms, including canned, dried, and hummus.

11. Mango

Mangoes are a good choice if you want to include keratin foods in your diet. This is because this fruit contains various other nutrients, such as fiber, vitamin C, and minerals. Mangoes can be eaten as a side dish or snack, or they can be used in a variety of recipes. However, eating mangoes in moderation would help as it can lead to excess keratin production.

12. Soy

Isoflavone, found in soya, plays an important role in hormone replacement and helps firm the skin. Furthermore, because it contains protein and aids in producing natural keratin in the body, it strengthens the hair.

13. Papaya

Papaya is high in Vitamin A and is directly linked to keratin production. It is necessary for cell renewal and tissue recovery, which helps to keep the skin lush and soft. It also aids in the treatment of acne.

14. Brussels sprouts

Brussels sprouts contain sulfur, as well as Vitamin C (96.72 mg) and protein (3.98 g), both of which are required for the body’s Keratin production. Brussels sprouts are high in nutrients and contain calcium, potassium, vitamin K, and iron, among other things. A cup of Brussels sprouts has 60.84 calories per serving.

15. Beans

Beans are a high-zinc, high-fiber food that contributes to maintaining healthy skin by aiding in the healing process and the production of collagen, as well as stimulating the production of keratin.


 Keratin is essential in strengthening the skin, hair, and nails. It can also help improve overall health. You can improve your keratin levels by regularly including these foods in your diet.

Keratin can be added to hair through keratin treatment, but it has drawbacks.

As a result, it is recommended that keratin be added to the body naturally by including keratin-rich foods in your daily diet. This will assist you in avoiding a variety of hair and skin disorders.

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