Keratin is a type of structural protein found in your hair, skin and scalp.
It is very important to maintain the structure of your skin, to support wound healing, and to keep your hair and nails healthy and strong.
Keratin supplements are frequently said to assist with forestalling balding, increment nail development, and further develop skin surface. However, many healthy foods can naturally support your body keratin formation.
The following are 10 food sources that advance keratin creation.
1. Eggs
Eating eggs is a great way to improve keratin production naturally.
In fact, they are a major source of biotin, a key component of keratin synthesis. One boiled egg provides 10 mcg of this ingredient, or 33% of Daily Value (DV).
In addition, egg protein stimulates the production of keratin, with about 6 grams of protein packed in one large egg, weighing about 50 grams.
Other healthy nutrients in these ubiquitous foods include selenium, riboflavin, and vitamins A and B12.
2. Onions
Onions not only delight your favorite dishes but also increase keratin production.
These allium vegetables are very high in N-acetylcysteine, an antioxidant plant that your body converts into an amino acid called L-cysteine - a component of keratin.
Onions also provide folate, an essential micronutrient needed to maintain healthy hair roots.
3. Salmon
Salmon is high in protein, packing about 17 grams per 3 ounce (85-gram) serving.
It is also an excellent source of biotin, another important component that supports the production of keratin. Just 3 ounces (85 grams) of canned salmon contains 5 mcg, or 17% DV.
This fish is also high in omega-3 fatty acids, a type of healthy oil shown to help promote hair growth, improve hair density, and prevent hair loss when used in supplement form.
4. Sweet potatoes
In addition to being one of the brightest vegetables, sweet potatoes are very nutritious and ready to promote keratin production.
They are very high in provitamin A carotenoids. Provitamin A carotenoids such as beta carotene are converted into vitamin A in the body.
Medium sweet potatoes (about 150 grams) provide 1,150 mcg - more than 100% DV - of provitamin A. Vitamin An advances keratin combination and is fundamental for skin and hair wellbeing.
Each serving of this orange root veggie contains a heart rate of potassium, manganese, and vitamins B6 and C.
5. Sunflower seeds
Sunflower seeds are delicious, satisfying, and delicious.
They are also an excellent source of biotin and protein to support keratin production. 1/4 cup (35 grams) provides 7 grams of protein and 2.6 mcg of biotin - 9% DV.
In addition, the seeds are rich in other micronutrients, including vitamin E, copper, selenium, and pantothenic acid.
6. Mango
Traditionally South Asian, mango is a great way to extract extra nutrients from your diet while supporting the composition of keratin.
In particular, this hot stone fruit is rich in provitamin A, which contains 89 mcg - about 10% DV - per cup (165 grams).
Mango is also high in a few other essential nutrients for skin and hair health, such as vitamin C and folate.
7. Garlic
Like onions, garlic contains a lot of N-acetylcysteine, your body turns into L-cysteine - an amino acid found in keratin.
Although more research is needed on humans, other studies show that garlic can improve skin health. For example, one test-tube study found that garlic extract protected keratinocyte cells, which are responsible for keratin production, from ultraviolet damage.
Experiments with animal experimental tubes also suggest that these popular allium herbs may promote wound healing, fight bacterial infections, and slow aging symptoms.
Garlic also contains many beneficial micronutrients, including manganese, vitamin B6, and vitamin C.
8. Old
Kale is known for its amazing nutrient profile.
These leafy green vegetables are a good source of provitamin A to support the synthesis of keratin, boasting 50 mcg in one cup of green (21 grams), about 6% of DV.
It is also a good source of vitamin C, a water-soluble compound that doubles as an antioxidant. These vitamins similarly help promote collagen production, a type of protein that stores energy, texture, and elasticity for your skin.
9. Cow liver
Beef liver is one of the most concentrated sources of biotin, which makes it a good choice when looking to increase keratin production naturally.
In fact, only 3 ounces (85 grams) of boiled beef 31 packets of biotin, exceeds your daily needs at 103% DV.
In addition, the same amount of beef liver provides 24.5 grams of protein and 7,960 mcg of vitamin A - 884 percent of DV.
Beef liver is an excellent source of many vitamins and minerals, such as vitamin B12, folate, riboflavin, and iron.
10. Carrots
Carrots are a very nutritious root vegetable closely related to the edible vegetable with succulent branches, parsley, and parsnips.
In particular, carrots are high in provitamin A, with 1,070 mcg in 1 cup chopped (128 grams). That is more than 100% DV.
They are also loaded with vitamin C, which promotes collagen binding to support hair, skin, and nail health. In addition, this vitamin aids in wound healing, reduces inflammation, and protects against skin damage.
