Food With Keratin


Blog about food, health, beauty and fashion. Food With Keratin Tell us about new trends, discoveries, inventions and ideas. Keratin is one of a family of structural fibrous proteins also known as scleroproteins. Alpha-keratin is a type of keratin found in vertebrates. It is the key structural material making up scales, hair, nails, feathers, horns, claws, hooves, and the outer layer of skin among vertebrates


Food With Keratin

01/9Foods that can help boost Keratine levels


Keratin is a protein that exists naturally in your hair, nails, and skin. It forms a protective shield around the hair shaft and helps your hair stay elastic and youthful. It can also be found in your internal organs and glands. Keratin can be derived from the feathers, horns, and wool of different animals and used as an ingredient in hair cosmetics.

Keratin is important for maintaining the structure of your skin, supporting wound healing, and keeping your hair and nails healthy and strong. Keratin supplements are often said to help prevent hair loss, increase nail growth, and improve skin texture. Yet, there are plenty of healthy foods that may naturally support your body’s synthesis of keratin. Here are 8 foods you must eat to boost your body’s Keratin levels. (Image: Pexels)READMORE



Eating eggs is a great way to boost keratin production naturally. In addition, they are a great source of biotin, an essential nutrient involved in keratin synthesis. Eggs are rich in other healthy nutrients as well including selenium, riboflavin, and vitamins A and B12. (Image: Pexels)

03/9​Sweet Potato


Sweet potatoes are highly nutritious and great for promoting keratin production. They are particularly high in beta carotene, which are converted into vitamin A in the body. Vitamin A promotes keratin synthesis and is essential for skin and hair health. (Image: Pexels)



Garlic includes plentiful amounts of L-cysteine, an amino acid found in keratin. Some studies suggest that garlic may aid skin health. Garlic is also rich in beneficial micronutrients, including manganese, vitamin B6, and vitamin C. (Image: Pexels)



Salmon is extremely rich in protein. It is also an excellent source of biotin, another key nutrient that supports keratin production. The omega-3 fatty acids found in salmon help improve hair growth, enhance hair density, and protect against hair loss. (Image: Pexels)



Mangoes are a tasty way to add some extra nutrients into your diet while supporting keratin synthesis. It is packed with provitamin A, which helps in the synthesis of keratin. Mangoes are also high in several other key nutrients such as vitamin C and folate. (Image: Pexels)

07/9​Sunflower Seeds


Sunflower seeds are savoury, satisfying, and flavorful. They are also a great source of both biotin and protein that support keratin production. Also, the seeds are rich in a variety of other micronutrients, including vitamin E, copper, selenium, and pantothenic acid. (Image: Pexels)



Carrots are loaded with vitamin C, which promotes collagen synthesis to support hair, skin, and nail health. Plus, this vitamin aids wound healing, alleviates inflammation, and protects against skin damage. In addition, carrots offer plenty of biotins, vitamin B6, potassium, and vitamin K1. (Image:Pexels)



Kale, a leafy green vegetable is a good source of provitamin A that supports keratin synthesis. It is also a great source of vitamin C that helps stimulate the production of collagen, a type of protein that maintains the strength, structure, and elasticity of your skin. (Image: Pexels)

Keratin-Rich Foods

Various foods contain certain nutrients, minerals and vitamins, such as biotin, that encourage the production of keratin and also strengthen this protein’s infrastructure. Sources of keratin actually reside in entire subgroups of foods, as opposed to specific foods themselves.

Some of the following food groups provide great sources of keratin:

  • Protein rich foods: According to Harvard T.H. Chan School of Public Health, protein is made up of many amino acids that together are necessary for a variety of key bodily functions, one of which is the production of keratin. High-protein foods that are also good sources for building keratin include fish, red meat, pork, chicken, milk, eggs and yogurt. If you are vegan or vegetarian, plant-based sources of protein include nuts, beans, quinoa and nut butters.
  • Biotin rich foods: Biotin is required for the metabolization of amino acids absorbed from protein to create keratin, so foods high in both protein and biotin are key to a high-keratin intake. Biotin is usually recommended to strengthen hair and nails due to its keratin-fortifying role in the body. It is found in beans, nuts, cauliflower, mushrooms and whole grains, as well as the yolks of cooked eggs.
  • Vitamin A rich foods: The presence of vitamin A is a requirement for the synthesis of keratin, so increasing the amount of vitamin A in your diet will help fortify the amount of keratin in your body and prevent inhibition of this key process. Vitamin A is found in orange vegetables and fruits such as sweet potato, pumpkin, raw carrots, cantaloupe and butternut squash. Cooked green vegetables are also great sources, including kale, collards and spinach.
  • Vitamin D rich foods: According to the Linus Pauling Institute, due to its role in regulating the development of keratinocytes, vitamin D is an integral part of keratin production in the body. Sources include tuna, salmon, raw milk, mushrooms, eggs and oatmeal.

The Top 10 Foods to Boost Keratin Levels in Your Body For A Younger You


Keratin is an essential protein that is naturally found in hair, nails, skin and the internal lining of the organs.

Keratin mainly helps in protecting skin and boosting wound healing, and it also keeps our hair and nails strong and healthy. 

It functions as a building block for humans and also aids in the formation of the structure of epithelial cells. 

There are various types of Keratin supplements available that help in strengthening nails, and hair and maintaining skin elasticity.

However, natural and organic keratin sources are more effective, safer, and can show the best results rather quickly. These natural Keratin sources can also help speed up the production of keratin in your body.

Here is the list of 10 foods that will boost the level of keratin in your body:


We all love mangoes and especially in the summers. Other than its taste, mango has some great nutritional value in it.

Mango is rich in vitamin A which boosts the production of Keratin.

Other than this, mango is packed with various nutrients like vitamin C and folate which enhance the quality of hair and skin texture.


Eggs are themselves a magic ball of essential nutritional value. Eating eggs can surely improve keratin production.

Eggs are rich in high protein. One large egg contains 6.24 grams of protein.

There are some more additional nutrients in eggs like calcium and vitamins B12 and A.

Consuming eggs can help you in increasing the level of keratin naturally.

Sweet potatoes

Sweet potatoes are highly nutritious and they actively promote keratin production in the body.

Sweet potatoes are also good sources of vitamin C and also provide a small amount of zinc.

It is observed that half a cup of cooked sweet potatoes contains  2.4 mcg of biotin which stimulates keratin production and improves hair and follicle growth.


Onions are a must to make every dish tastier and flavoursome. Onions have an amount of  N-acetylcysteine which forms L-cysteine which helps in making a component of keratin. 

A small uncooked onion has 5.18 milligrams (mg) of vitamin C, as well as zinc and vitamin B.

Onions stipulate folate, which is an important micronutrient required for maintaining healthy hair follicles.


Just like onions, garlic also has N-acetylcysteine which synthesizes keratin.

Many researchers say that garlic can also improve skin health.

Garlic provides nutrients like cysteine, which can help improve and maintain healthy skin and encourage the body to metabolize biotin.

Sunflower seeds

Sunflower seeds are rich in both biotin and protein which helps in producing Keratin.

They are used in different dishes to make them more delicious.

1/4 cup of sunflower seeds has 7 grams of protein and 2.6 mcg of biotin.


Kale is highly rich in vitamins and nutrients like vitamins A and C which helps boost the production of keratin.

It is said that one cup of raw kale weighing 25 g contains 125 mcg of vitamin A.

Kale also has a rich amount of vitamin C, including iron, calcium, and folate.

It is good to add kale to your diet to improve the level of keratin in your body


Carrots are a very important part of the root vegetable group. It has a high amount of provitamin A, with 1,070 mcg in 1 chopped cup (128 grams).

Carrots also contain vitamin C which improves collagen production to encourage hair, skin, and nail quality.

Vitamin C in carrots also aids wound healing and protects from skin issues.

Beef liver

As reported by the National Institutes of Health (NIH), beef liver is one of the wealthiest food sources of biotin.

In addition to it, beef liver is also an outstanding source of other vitamins and minerals, such as vitamin B12, folate, riboflavin, and iron.

You would require only 3 ounces (85 grams) of cooked beef liver to get 31 mcg of biotin.


Salmon is packed with high levels of protein. It also contains many great nutrients, such as biotin which enhances keratin production.

Salmon is a type of fish that is high in omega-3 fatty acids. It is a type of good fat that helps to improve hair growth, enhance hair density, and protect against hair loss.

Final thoughts

Keratin is a natural protein that improves skin and strengthens nails and hair. Our body requires certain foods to maintain the balance of keratin in the body. Hence, here we have enlisted the Top 10 foods that will help you boost your keratin levels naturally. 

These foods will not only support keratin production but also have endless nutritional benefits. 

Including these foods in your healthy diet will provide you with beneficial nutrients and contains keratin producing vitamins for better health of hair, skin, and nail health.

Also, Ayurvedic supplements are also a great tool to significantly reduce hair loss and keep your confidence intact.

The 10 Best Keratin Rich Foods and Their Benefits

JUNE 16, 2022Share

There are several types of keratins, and each one is responsible for providing a specific function in the body. In fact, keratins are so important to maintaining healthy hair, skin, nails, and feathers that an individual can be born with a deficiency and experience noticeable symptoms. Some foods have higher amounts of keratin than others. 

What is Keratin?

Keratin is one of the proteins that make up human hair and skin. It makes hair shiny and strong. It also helps strengthen nails, providing firmness and hydration to keep them from breaking easily. It’s naturally abundant in the skin and the hair, but as we age, our bodies produce less of it. While this may not seem like a big deal, when your body produces less keratin, you’re more likely to experience brittle nails, dry and brittle hair, and rough, dry skin.

Why is keratin Important?

As mentioned above, keratin is an essential structural protein that makes up the outer layer of the hair, skin, and nails. Normally, your body makes enough keratin to keep these areas strong, but as you get older, you may notice that your hair, skin, and nails start to feel a little weaker and less vibrant. Less keratin in the body can be attributed to a few different factors, including age, stress, genetics, and diet. Fortunately, there are plenty of foods that are high in keratin that can help to strengthen your hair, nails, and skin. So, why not get a jump start on eating for healthier hair, nails, and skin by including these Keratin foods in your diet?

Keratin Rich Foods:

1. Eggs

Eggs are one of the best sources of keratin foods. Each large egg contains about 3.2 mg of this protein, which is close to the amount you would find in two tablespoons of pure keratin. Eggs are also an excellent source of high-quality protein, B vitamins, minerals, and essential fatty acids. As one of the best protein sources for building and repairing hair, skin, and nails, adding eggs to your diet can make a noticeable difference in your overall health.

2. Beef

Meat is an excellent source of keratin rich foods, and beef is the richest source of this nutrient in the diet. Just two ounces of cooked flank steak contain about 7.8 mg of keratin. You can also get keratin from ground beef, but the amount will be lower than in a steak. While steak is one of the richest sources of keratin in the diet, it is also one of the most calorie-dense foods. One thing to keep in mind when eating beef is that it is also a good source of cholesterol.

3. Chickpeas

Another best source of Keratin foods is Chickpeas. a 1-cup serving provides about 32.2 mg of this nutrient. This legume is also a great source of other nutrients, including protein, iron, zinc, and B vitamins. Furthermore, chickpeas are one of the most inexpensive foods you can buy. You can find them in many varieties, including canned, dried, and in the form of hummus. By adding chickpeas to your diet, you will be able to get a significant amount of keratin and other nutrients in a single serving.

4. Garlic

Garlic is one of the best sources of keratin foods.A 1-cup serving of this flavoring provides about 21.4 mg of this compound, which is about 5 times the amount found in other foods. In addition to being a rich source of keratin, garlic is also a good source of B vitamins, vitamin C, and minerals. This flavorful vegetable also contains many unique and beneficial compounds, including allicin. While eating garlic is known to have many health benefits, it can cause bad breath and body odor.

5. Dark Leafy Greens

Dark leafy greens, such as spinach, Swiss chard, collard greens, and kale, are excellent sources of keratin rich foods. A 1-cup serving of cooked greens provides about 15.3 mg of keratin, which is almost as much as 2 tablespoons of pure keratin. These dark green vegetables are also good sources of many other nutrients, including protein, iron, vitamins, and minerals. Furthermore, greens are also low in calories and rich in fiber. Eating these vegetables is one of the easiest ways to get keratin and many other essential nutrients in your diet.

6. Onions

If you are looking for Keratin rich foods then you can add onion in your diet. A 1-cup serving of cooked onions provides about 10.2 mg of keratin, which is about the same amount as in 2 tablespoons of pure keratin. Onions are also a good source of B vitamins, vitamin C,  and minerals. You can enjoy this food as a side dish or as an ingredient in many different recipes. Chopping and/or slicing onions can be a messy process, so you may want to put on protective gloves.

7. Sunflower seeds

Sunflower seeds are one of the best dietary sources of keratin rich foods. A 1-cup serving of hulled sunflower seeds provides 11.3 mg of keratin, which is about the same amount as in 2 tablespoons of pure keratin. In addition, sunflower seeds are a good source of many other nutrients, including protein, B vitamins, iron, zinc, copper, and magnesium. This high-protein snack can be eaten on its own or sprinkled on top of a salad or bowl of cereal.

8. Carrots

Carrots, which are loaded with beta-carotene, are one of the best dietary sources of keratin rich foods. A 1-cup serving of cooked carrots provides about 9.7 mg of keratin. This vegetable is also a good source of many other nutrients, including protein, B vitamins, minerals, and fiber. You can eat cooked carrots as a side dish or snack, or use them to make a variety of different recipes.

9. Sweet potatoes

Sweet potatoes, which are rich in beta-carotene, are one of the best dietary sources of keratin rich foods. A 1-cup serving of cooked sweet potatoes provides 9.0 mg of keratin. This vegetable is also a good source of many other nutrients, including protein, B vitamins, iron, zinc, and minerals. You can eat sweet potatoes as a side dish or snack, or use them to make a variety of different recipes.

10. Mangos

Mangos will be a good option if you are looking to add Keratin Foods in your diet. A 1-cup serving of peeled and chopped mango provides 8.5 mg of keratin. This fruit is also a good source of many other nutrients, including fiber, vitamin C, and minerals. You can eat mangos as a side dish or snack, or use them to make a variety of different recipes. Therefore, you should be careful not to overeat any of the foods listed above. Keep in mind that these are the richest sources of keratin in the diet, so they should be eaten in moderation.

Benefits of Keratin Foods

1. Healthy Hair

When you consume foods with high levels of keratin, they help prevent damage to the structure of your hair by strengthening it from the inside. The more damage that is done to your hair, the more likely it is to become frizzy and unruly. By increasing the amount of keratin in your diet, you can help prevent damage to your hair, and keep it looking healthy. Healthy hair can also help improve your self-esteem and make you feel more confident.

2. Healthy skin

The skin is the largest organ in the body, which means it needs plenty of help in order to remain strong and healthy. Eating keratin rich foods will help your skin look and feel younger for longer. It can also protect your skin from the sun’s harmful UV rays. This can help prevent the formation of wrinkles and age spots.

3. Strong Nails

Strong nails can help improve your confidence in many ways. When you have healthy, strong nails, you don’t have to worry about them breaking or chipping. You can have peace of mind knowing that they will grow and look healthy, no matter what you do to them. Eating keratin foods will help you strengthen your nails and make them less likely to break.

4. Stress Relief

If you experience stress and anxiety on a daily basis, you may want to consider including more keratin rich foods in your diet. Consuming foods that are high in keratin can help reduce the amount of stress in your body by releasing serotonin. Serotonin is a hormone that is known for regulating mood and can help improve your overall mood and reduce your stress levels.


Keratin is an essential protein that is used to build up nails and hair. It is also important for your skin and can help boost the strength and hydration of your skin. This can be very beneficial as you age and your skin may naturally become less hydrated. Keratin rich foods are very healthy and can help improve your overall health and your skin and hair health. You can add these foods to your diet regularly to improve your health.

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