Top Foods Rich in Keratin: What to Eat for Healthy Hair and Nails
**Foods that Increase Keratin Production**
Keratin is a key protein that supports the health of hair, nails, and skin. While keratin is not directly found in foods, there are certain nutrients that can help boost keratin production in the body. Here are some foods that are rich in these essential nutrients:
**1. Egg:** Eggs are a great source of biotin, which plays a crucial role in keratin production. Eggs are also high in protein, which further supports the production of keratin in the body.
**2. Salmon:** Salmon is rich in biotin, protein, and zinc. Additionally, the omega-3 fatty acids found in salmon help strengthen hair and nails, promoting overall keratin production.
**3. Sweet potato:** Sweet potatoes are a great source of vitamin A, which is known to increase keratin production. Consuming medium-sized sweet potatoes can provide you with the daily vitamin A requirement to support keratin production.
**4. Onion:** Onions contain vitamin C, zinc, and N-acetylcysteine, all of which support keratin production in the body. It is recommended to include onions in your diet regularly to boost keratin levels.
**5. Mangoes, carrots, and garlic:** These foods are also rich in biotin, vitamin C, vitamin A, and zinc, all of which help increase keratin production in the body.
**What is Keratin?**
Keratin is a protein found in the epithelial cells of the human body. It is essential for the formation of hair, nails, skin tissues, and the lining of internal organs. While keratin is naturally produced in the body, its production may decrease with age. Therefore, consuming foods rich in biotin, vitamin C, vitamin A, and zinc can help support keratin production.
**Symptoms of Keratin Deficiency**
A decrease in keratin levels in the body can lead to symptoms such as difficulty exercising, muscle weakness, muscle pain, and fatigue. Keratin deficiency can also result in hair loss and dizziness if caused by nutritional issues, or nausea, abdominal pain, fatigue, and jaundice if related to liver disease.
To address keratin deficiency, it is important to consume foods that support keratin production, such as salmon, eggs, onions, garlic, sweet potatoes, mangoes, and carrots. By incorporating these foods into your diet, you can promote healthy nails, hair growth, and skin texture.
