Benefits of Keratin-Rich Foods

a plate of salmon

keratin rich food

Keratin is a collagen protein that keeps hair, nails, skin and the lining of internal organs in good shape. Keratin synthesis is aided by certain nutrients. It's very vital for preserving the structure of your skin, aiding the healing of wounds, and promoting the health and strength of your hair and nails.

Keratin rich food is frequently claimed to aid in the prevention of hair loss, the growth of nails, and the improvement of skin texture. However, a variety of healthful foods may help your body's keratin production gradually.

Keratin is a structural component of the human body. Keratins are strong proteins that help epithelial cells create their appearance. These cells line the inside and outer surfaces of the body. The lining of internal organs and glands is likewise made up of epithelial cells. 

List of keratin rich foods and supplements

It's so important to eat keratin rich food, vitamins and other minerals to increase your body's production of keratin.

An individual can aid their body's keratin production by eating foods that include these elements. Here are other keratin rich food that aid in hair growth:

1. Biotin

Biotin aids in the formation of keratin and can aid in the healthy growth of hair and nails. Oats, meat, chicken, eggs, and nuts are rich sources of biotin.

2. Dairy Products

Ingesting low-fat dairy foods is another strategy to boost keratin production in the body. Protein-rich foods such as low-fat yoghurt, milk, cheese, and meat are just a few examples of foods that promote keratin formation.

You can prepare dishes with a lot of veggies as well as animal liver and kidneys. Vegetable meals benefit from the addition of lean meats, fish, and fowl. Avoid fatty red meats as much as possible because they are bad for your heart.

3. Smoothies 

The simplest way to eat well is to be creative with your meals. Fruit and vegetable smoothies, for example, can be used to substitute synthetic fruit drinks. The carrot and veggie smoothie is a good option. It's incredibly simple to create. 

In a food processor, combine two large carrots, two cups of chopped kale, one diced apple, and one orange. To taste, you can add some brown sugar or honey. Add a cup of water and puree the mixture to make a delicious smoothie.

4. Mineral and vitamin-rich foods 

Sulfur-rich diets aid in the formation of keratin. Eggs, soybeans, dry brown or white beans, and other similar foods are examples. Nuts and dry fruits also have a high protein content. Groundnuts, cashew nuts, beans, walnuts, and almonds are all good snacks. It will improve your eyesight, hair, nails, and teeth, which will astonish you.

Gelatin-rich diets have been demonstrated in studies to assist in increasing keratin synthesis and enhancing keratin cells. Yoghurt, fruit jams, fruit salads, and coated cereals are a few instances of Keratin rich food.

5. Salmon

Salmon has a high protein content, with roughly 17 grams per 3-ounce (85-gram) portion. It's also a good source of biotin, another important ingredient for keratin formation. Salmon is also strong in omega-3 fatty acids, a heart-healthy fat that has been shown to aid in hair development, density, and prevention of hair loss when taken as a supplement. 

Keratin Rich Fruits

1. Mangoes

There are many keratin-rich fruits available in the markets. But, Vitamin C-rich mangoes aid in the production of the protein keratin. Aside from being good for your hair, mangoes are a great source of provitamin A and other critical minerals like folate.

2. Cantaloupe and Citrus Fruits

Several studies have shown that cantaloupe and citrus fruits (except lemon) have very high quantities of inositol. The inositol content of fresh fruits is much greater than that of frozen or canned varieties. The cellular process of keratinocyte development and the subsequent increase in keratin levels are both aided by inositol.

5 Keratin Rich Vegetables

Many vegetables include keratin in their natural state. Kale, onions, garlic, broccoli, and leeks are all examples of them. Fish, low-fat milk, yoghurt, and liver are other excellent sources of keratin. Naturally boosting your hair's keratin content with the help of these meals is a great option.

1. Garlic

Garlic has a lot of N-acetylcysteine, something that your body converts to L-cysteine, an amino acid present in keratin, just like onions. While additional human study is needed, several studies suggest that garlic may help with skin health. 

For example, one test-tube study discovered that garlic extract protects keratinocyte cells, which produce keratin, against ultraviolet radiation.

2. Kale

The production of keratin requires vitamin A, which may be synthesized from the provitamin A found in kale. It's fortified with vitamin C, which encourages the body to produce more collagen, keeping skin firm and supple. 

Supporting keratin production, this green vegetable contains 50 mcg, or approximately 6% of the DV, of provitamin A in 1 raw cup (21 grams).

3. Onions

Because of the N-acetylcysteine (NAC) found in onions, a natural anti-oxidant, keratin production is increased. Keratin contains the amino acid L-cysteine, which is synthesized from this substance. Also, onions have a high concentration of folates, which are essential for hair health. 

One can also use onion hair oil by Saturn which naturally boosts hair growth.

4. Carrots

Carrots, which are high in provitamin A, are good for your hair, nails, and skin. Carrots are high in Vitamin C and beta carotene which helps in improving skin health.

5. Green Leafy Vegetables

Diets high in keratin are best supplemented with foods like spinach, cabbage, lettuce, and kale. Cooked greens contain around 15.3 mg of keratin, which is about 2 tablespoons. Furthermore, these dark green vegetables are rich in other essential nutrients including iron, protein, vitamins, and minerals.

Take Away

Keratin is a protein that is necessary for healthy hair, skin, and nails. It's also a crucial component of the interior organ lining. Certain meals provide nutrients that aid in the body's keratin synthesis. Biotin, vitamin A, and zinc are among these nutrients. Eating a well-balanced diet rich in these elements may help maintain healthy keratin levels while also providing other critical nutrients. So keratin rich food and stay healthy.

Frequently Asked Questions

1. How can I get keratin naturally?

Keratin can be naturally boosted in the body by taking keratin-rich foods. Keratin is naturally present in many vegetables and fruits.

2. How to increase keratin in hair naturally?

  • Consume keratin-containing meals. Keratin is naturally present in plants such as kale, broccoli, onions, leeks, and garlic.
  • Consume a high-protein diet. Include nutritious proteins in your diet to assist your body in producing more keratin.
  • Consume omega-3 fatty acids. Include fatty fish in your meals at least once a week.
  • For an added boost, use keratin-containing hair products.
  • Heat and chemicals may reduce keratin levels, so avoid straightening or bleaching your hair.

3. What are the signs of keratin deficiency?

Keratin insufficiency is characterized by hair loss, premature ageing and greying, and hair thinning.


  1. Top 9 Benefits of NAC (N-Acetyl Cysteine) - Healthline
  2. Mangos, raw
  3. Caroline Le Floc'h, Ahsène Cheniti, Sophie Connétable, Nathalie Piccardi, Colombina Vincenzi, Antonella Tosti, Jan 2015, Effect of a nutritional supplement on hair loss in women