Keratin is a strong and insoluble protein found primarily in the skin, hair and fingernails -- and it helps protect these parts of the body from harmful environmental factors. Keratin is produced by amino acids, and the sources best for keratin consumption are foods high in protein. According to MSNBC.com, a deficiency in keratin causes hair to grow more slowly and cause already-existing hair to be weak -- fingernails also become weaker and discolored.
Fruits and Vegetables
Vitamin C helps absorb vegetable-based proteins in the body, which are building blocks for keratin -- so citrus fruits, peppers and brussel sprouts are examples of fruits high in vitamin C that can increase the development of keratin. Vitamin B7, or Biotin, plays a role in metabolizing proteins, the foundation for keratin. You should eat vegetables such as cauliflower, broccoli and onions because they contain vitamin B7 and can improve the properties of keratin in the body. Whole grains are also good food sources that promote the generation of keratin in the body.
Meat and Dairy Products
Protein-rich meals are important because protein assists in the production of keratin. Eat lean meats, animal kidney and liver, poultry and fish to help build keratin protein in the body. Avoid eating fatty red meats. Lowfat dairy products have essential amino acids that boost keratin production, so you should consume foods such as lowfat milk, cheese and yogurt for added keratin development.
Other Food Sources
Some vitamins and minerals help the production and structure of keratin. Sulfur, for example, is highly concentrated in keratin, so sulfur-containing foods such as eggs, dried beans, kale and soybeans can play a role in keratin development. Other high-protein sources not derived from meat can also increase keratin production -- including beans, almonds and walnuts. Another food keratin source is gelatin, which comes from the collagen in animal bones and hooves, and can add to the strength of keratin cells. Gelatin can be found in some yogurts, frosted cereals, molded-fruit salads and fruit jams.
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