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Foods That Increase Keratin Levels Naturally in the Body

Foods that increase keratin levels naturally in the body
Sunflower Seeds

One protein that helps to maintain the structural integrity of skin, hair, nails, and the lining of internal organs is called keratin. Specific nutrients facilitate the keratin synthesis process.

Is shiny, vibrant hair and strong, healthy nails something you aspire to achieve? The key might lie in your diet. Keratin, a crucial protein responsible for the strength and resilience of our hair and nails, can be boosted naturally through the intake of specific foods.

This blog post examines the advantages of keratin and provides a list of foods that may support the body's ability to retain healthy keratin levels.

Understanding “Keratin”


Our skin, hair, and nails are composed of keratin, a particular kind of non-living protein. The body produces keratin from live skin cells, which are also present in glands and the lining of our organs.

Keratin, which is regarded as a protective protein, gives cells strength and resilience against minor stress like rubbing or scratching. Originating from various animal horns, wool's, and feathers, it is a commonly utilized element in hair cosmetics. Many people think that keratin treatments, vitamins, and products can improve the structural components of hair and make it appear healthier.

Keratin Rich Foods 

Not only is keratin protein crucial for strong hair, but it also plays a role in the development and maintenance of bones, muscles, ligaments, skin, and other tissues. For this reason, in addition to other minerals and vitamins, it is crucial to incorporate foods high in keratin in the diet to assist raise keratin levels. Discover the most well-liked foods high in keratin by reading on.

1. Eggs

Along with high protein, eggs contain other nutrients, including calcium, vitamin A, selenium, vitamin B12, and riboflavin. One cooked egg contains 10 mcg of biotin, an important nutrient involved in keratin synthesis. Biotin helps in keratin synthesis in the body.

2. Onions

Because onions contain the plant-based antioxidant N-acetylcysteine, they are known to increase keratin levels. It is transformed into L-cysteine, an amino acid-based keratin component. Onions are also high in folates, which support the maintenance of good hair.

3. Salmon

Salmon, which is high in omega-3 fatty acids, proteins, and biotin, is an excellent source of keratin. It enhances hair development, increases hair density, and stops hair loss.

4. Sweet Potatoes

Sweet potatoes, a powerhouse of flavour and health, include beta carotene, a type of carotenoids that is a provitamin A. When ingested, it causes the body to generate keratin and convert it into vitamin A.

5. Sunflower Seeds

Sunflower seeds are wholesome, delicious, and flavourful; they increase the formation of keratin, which strengthens and maintains hair. Sunflower seeds also include pantothenic acid, copper, selenium, and vitamin E.

6. Garlic

Because it contains plant-based antioxidants like N-acetylcysteine, garlic helps to maintain healthy hair by shielding hair cells from damaging UV rays. It is converted when ingested into the amino acid L-cysteine, which is present in keratin. In addition, manganese, vitamins B6 and C, and other vital minerals are found in garlic.

7. Carrots

Carrots, being rich in provitamin A, help to maintain healthy skin, hair, and nails.

8. Mangoes

Mango, rich in vitamin C, promotes the creation of keratin. Mangoes have several advantages beyond healthy hair, such as being rich in provitamin A and a number of other vital nutrients, such as folate.

9. Tuskca Biotin

Vitamin B7, or biotin, helps in keratin synthesis. Tuskca Biotin is a supplement with zinc, selenium, and amino acids that helps promote hair, nail, and skin health.

Benefits of Keratin-rich Foods


Foods high in keratin have several advantages because it is a building block of the body, including the hair:


  1. Foods high in keratin can strengthen bones, muscles, and tissues by reducing the risk of the damage caused.

  2. Foods high in keratin can improve the suppleness of ligaments and skin.

  3. Foods high in keratin aid in maintaining eye health.

  4. Keratin controls cell size, promoting wound healing and cell growth.

How to Incorporate Keratin in diet?

Keratin deficiency in the body can cause sagging skin, hair fall and brittle nails. However, you can increase keratin in hair naturally by following these tips:

1. Integrate Keratin-rich Food

Vegetables naturally contain keratin. Onions, garlic, broccoli, and leeks were previously suggested. Fish, yogurt, low-fat milk, and liver are additional foods that are excellent providers of keratin. Including these foods in your diet is a terrific method to naturally raise the keratin levels in your hair.

2. Intake of Protein-rich food

Many foods strong in protein also aid in the keratin-building process. Red meat, poultry, eggs, yogurt, milk, pig, and fish are among them. In terms of plant-based keratin dietary sources, these consist of quinoa, beans, nuts, and nut butter.

3. Focus on Biotin-rich food

By breaking down amino acids, biotin also increases the synthesis of keratin, which strengthens hair and nails. Whole grains, eggs with yolk , bananas, and a range of nuts, including walnuts, peanuts, pecans, almonds, and more, are excellent providers of biotin. Biotin is one of the best vitamins for hair and nails.

4. Include Omega-3 Fatty Acids

Consuming omega-3 fatty acids aids in the body's keratin production as well. Omega-3 fatty acids can be found in salmon, tuna, mackerel, sardines, and flax seeds to name a few. Pregnant women are advised, nevertheless, to stay away from mackerel fish that are high in mercury.

5. Increase the Intake of Vitamin C

It takes vitamin C for the body to produce keratin. Guavas and a variety of other citrus fruits are good sources of vitamin C.

7. Include Cysteine in Diet

When consumed, cysteine is converted to keratin. Eggs, milk, seeds, and pork are foods high in cysteine. Because they are readily available and affordable, eggs are thought to be the finest source of cysteine among all.


Foods high in keratin can fill in gaps in the hair shaft and replenish lost proteins, which aid in the repair and replenishment of damaged hair. This can make hair appear healthier by counteracting the effects of chemical treatments, heat styling, and environmental damage.


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