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

Contributed by: Anjali Sharma



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.


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The post The Top 10 Foods to Boost Keratin Levels in Your Body For A Younger You appeared first on HEALTHIANS BLOG.

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