Keratin is a fibrous and structural protein found in the epidermis, or outer layer of your skin. Scientists consider it a tough and insoluble protein. Keratin plays a major role in disease prevention, cytoskeletal organization, cellular differentiation, hair growth and nail health. This protein can be found in a variety of foods, such as fish, beans and vegetables.
Proteins
Your body can produce keratin and other proteins that maintain the strength of your hair, skin, muscles, cells and tissues, according to Bio-Medicine. In addition, high-protein foods, such as those derived from animal sources, may elevate keratin production in your body. Beneficial sources of protein include salmon, turkey, halibut, beef, cod, tuna, shrimp, sardines and mackerel.
Vegetables
Although they don't contain large amounts of protein on their own, vegetables may provide substantial amounts when consumed with other food sources, reports Bio-Medicine. Ideal vegetables to consume include collard greens, spinach, mustard greens, cauliflower and crimini mushrooms. Eating these foods in accordance with sources such as beans, fish and seeds helps to provide your body with complete protein. As a result, more keratin is produced within your body.
Nuts and Beans
Vegetarians and vegans eliminate or limit animal protein sources in their dietary regimens, and must obtain alternative sources of protein to promote keratin production in skin and body. Legumes, such as lentils and kidney beans, nuts, whole-grains foods, tofu and seeds are potential sources of non-animal-based keratin.
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