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. However, some healthy foods you can add to your diet can also naturally support your body's keratin synthesis. Here are some foods that promote keratin production.
Egg
Egg consumption is a great way to naturally increase keratin production. In fact, it's a great source of biotin, an essential nutrient involved in keratin synthesis. A single cooked egg provides 10 mcg of this nutrient, or 33% of your daily requirement (*) .
Furthermore, egg protein supports keratin production, with 6 grams of protein packed in a large 50-gram egg (*) .
Onion
Onions are not only a great food to add flavor to your favorite dishes, but they're also excellent for boosting keratin production. This vegetable is particularly rich in the plant antioxidant N-acetylcysteine, which your body converts into an amino acid called L-cysteine, a component of keratin. Onions also provide folate, an essential micronutrient necessary for maintaining healthy hair follicles.
Salmon
Salmon is a protein-rich food, containing approximately 17 grams of protein per 85-gram serving. It's also an excellent source of biotin, another important nutrient that supports keratin production. Just 85 grams of canned salmon contains 5 mcg, or 17% of the daily requirement. This fish is also high in omega-3 fatty acids, a type of healthy fat that has been shown to help improve hair growth, increase hair density, and, when used as a supplement, protect against hair loss.
Sweet potato
Sweet potatoes are one of the most vibrant vegetables, as well as being incredibly nutritious and excellent for promoting keratin production. They are particularly high in provitamin A carotenoids. Provitamin A carotenoids, like beta-carotene, are converted into vitamin A in the body. A medium sweet potato (approximately 150 grams) provides 1,150 mcg – more than 100% of the daily requirement – of provitamin A. Vitamin A supports keratin synthesis and is essential for skin and hair health.
Mango
Mango, a fruit native to South Asia, is a delicious way to add extra nutrients to your diet while supporting keratin synthesis. This tropical stone fruit is packed with provitamin A, providing 89 mcg per cup (165 grams) – about 10% of your daily requirement. Mango is also high in other important nutrients like vitamin C and folate, which are essential for skin and hair health.
Garlic
Much like onions, garlic is rich in N-acetylcysteine, which is converted in the body into L-cysteine, an amino acid found in keratin. While more research is needed in humans, some studies suggest garlic may help with skin health. Garlic also contains several beneficial micronutrients, including manganese, vitamin B6, and vitamin C.
Carrot
Carrots are a highly nutritious root vegetable closely related to celery, parsley, and parsnips. For example, a chopped carrot (128 grams) is high in provitamin A with 1,070 mcg. They are also loaded with vitamin C, which supports collagen synthesis to promote hair, skin, and nail health. This vitamin aids in wound healing, reduces inflammation, and protects against skin damage. Carrots are also rich in biotin, vitamin B6, potassium, and vitamin K1.