Keratin is key to strong hair and sturdy nails. Supplementing with the right foods can help the body naturally increase keratin production, improving health from within.
Thin, brittle hair and weak, splitting nails are common problems, especially in the context of stress, environmental pollution, and the increasing use of chemical beauty treatments. Instead of relying entirely on external products, nutrition is the key factor in helping the body regenerate and nourish keratin, the protein that makes up hair, nails, and skin.
It's important to note that the body doesn't absorb keratin directly from food; it needs vitamins, minerals, and amino acids to synthesize it itself. Therefore, a proper diet can significantly improve hair and nail quality in a sustainable way.
Here it is 6 foods considered to be effective natural sources of keratin .
1. Eggs
Eggs contain a high amount of biotin (vitamin B7) The high nutrient content plays a crucial role in the keratin production process. In addition, the protein in eggs provides the building blocks for hair structure.
Eggs should be boiled or steamed to retain their micronutrient content.
2. Onions
Onions contain N-acetylcysteine , an antioxidant, is metabolized into L-cysteine – a key structural component of keratin. In addition, the folate in onions helps keep hair follicles healthy and promotes growth.
It can be used in salads, soups, or quick stir-fries to retain all its nutrients.
3. Salmon
Salmon is not only rich in protein but also contains omega-3s, biotin, and vitamin D , which help balance oil on the scalp, keep hair shiny and healthy, and help reduce breakage.
Experts recommend using it 2–3 times per week.
4. Sweet potatoes
Sweet potatoes are notable for their beta-carotene content , which is converted into vitamin A, a component that supports keratin synthesis and maintains scalp moisture.
Eating olive oil with your meals helps increase the absorption of vitamin A.
5. Sunflower seeds
This type of seed contains Vitamin E, biotin, and vitamin B5 help protect keratin from free radical damage, thereby reducing dryness, frizz, and breakage.
It can be mixed with yogurt, added to salads, or enjoyed as a snack.
6. Garlic
Garlic is rich in Sulfur , an element that forms bonds to make hair and nails stronger, is also present in garlic. Additionally, its natural antibacterial properties help control dandruff and keep the scalp clean.
It should be used in cooking rather than applied directly to the hair to avoid irritation.
Nutritional support to optimize keratin production.
In addition to the 6 foods above, the body also needs:
Zinc: found in pumpkin seeds, oysters, and red meat.
Vitamin C: supports iron absorption and promotes collagen production.
Complex proteins: found in meat, Greek yogurt, and legumes.