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.
Eating eggs is a stellar way to boost keratin production naturally.
What’s more, eggs’ protein promotes keratin production, with 6 grams of protein packed into one large, 50-gram egg (
Onions are not only great for flavoring your favorite dishes but also ramping up keratin production.
Salmon is brimming with protein, packing nearly 17 grams per 3-ounce (85-gram) serving (
This fish is also high in omega-3 fatty acids, a type of heart-healthy fat that has been shown to help improve hair growth, enhance hair density, and protect against hair loss when used in supplement form (
4. Sweet potatoes
In addition to being one of the most vibrant vegetables, sweet potatoes are highly nutritious and great for promoting keratin production.
They’re particularly high in provitamin A carotenoids. Provitamin A carotenoids like beta carotene are converted into vitamin A in the body.
5. Sunflower seeds
Sunflower seeds are savory, satisfying, and flavorful.
Native to South Asia, mangoes are a tasty way to squeeze extra nutrients into your diet while supporting keratin synthesis.
Although more research in humans is needed, some studies suggest that garlic may aid skin health. For instance, one test-tube study found that garlic extract protected keratinocyte cells, which are responsible for keratin production, from ultraviolet damage (
Test-tube and animal studies further suggest that this popular allium vegetable may promote wound healing, fight microbial infections, and slow signs of aging (
Kale is known for its impressive nutrient profile.
This leafy green vegetable is a good source of provitamin A to support keratin synthesis, boasting 50 mcg in just 1 raw cup (21 grams), which is about 6% of the DV (
It’s also a great source of vitamin C, a water-soluble nutrient that doubles as an antioxidant. This vitamin likewise helps stimulate the production of collagen, a type of protein that maintains the strength, structure, and elasticity of your skin (
9. Beef liver
Beef liver is one of the most concentrated sources of biotin, making it a great choice if you’re looking to ramp up keratin production naturally.
Plus, the same amount of beef liver provides an ample 24.5 grams of protein and 7,960 mcg of vitamin A — a whopping 884% of the DV (
Carrots are a highly nutritious root vegetable closely related to celery, parsley, and parsnips.
In particular, carrots are high in provitamin A, with 1,070 mcg in 1 chopped cup (128 grams). That’s over 100% of the DV (
They’re also loaded with vitamin C, which promotes collagen synthesis to support hair, skin, and nail health. Plus, this vitamin aids wound healing, alleviates inflammation, and protects against skin damage (
The bottom line
Several specific nutrients are essential for keratin synthesis, including protein, biotin, and vitamin A.
Enjoying a balanced diet filled with foods rich in these nutrients can help promote keratin production in your body.
Not only do these foods enhance hair, skin, and nail health, but they’re also rich in many other beneficial nutrients.