10 Foods That Boost Your Body’s Keratin Levels

Keratin is a type of structural protein found in your hair, skin, and nails

It’s especially 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, plenty of healthy foods may naturally support your body’s synthesis of keratin.

Here are 10 foods that promote keratin production.

Eggs:

Rich in biotin and protein, eggs are great for promoting healthy keratin production

Berries:

Berries like blueberries, raspberries, and blackberries are rich in vitamin C, which is essential for collagen production, which is important for healthy hair, skin, and nails.

Nuts and Seeds:

Nuts and seeds like almonds, walnuts, flaxseed, and pumpkin seeds are high in healthy fats, protein, and minerals that are important for keratin production.

Whole Grains:

Whole grains like quinoa, oats, and brown rice are great for supplying the body with the B vitamins, zinc, and iron that are important for keratin production.

Fish:

Fish like salmon, mackerel, and tuna are rich in omega-3 fatty acids, which are important for healthy hair, skin, and nails.

Spinach:

Spinach is high in iron, vitamin A, and vitamin C, which are all important for keratin production.

Greek yogurt:

Greek yogurt is high in protein and biotin, which are both important for keratin production.

Sweet Potatoes:

Sweet potatoes are high in beta-carotene, which is converted to vitamin A in the body. Vitamin A is essential for healthy hair, skin, and nails.

Bell Peppers:

Bell peppers are high in vitamin C, which is important for collagen production and healthy hair, skin, and nails.

Avocados:

Avocados are high in healthy monounsaturated fats, which are important for healthy hair, skin, and nails. They also contain vitamin E, which is important for healthy keratin production.