Keratin is an insoluble protein found mainly in your hair, fingernails and skin. It helps shield many of these body parts from harmful environmental factors. Since keratin is produced by amino acids, the best sources for keratin consumption are high protein foods. Keratin deficiencies can cause your hair and nails to weaken and grow slowly, reports MSNBC.com.
Vegetables and Fruits
Vitamin C enables your body to absorb vegetable-based proteins, which are keratin building blocks, according to Bio-Medicine. Examples of vitamin C foods that can promote keratin development include peppers, Brussels sprouts and citrus fruits. Biotin, also known as vitamin B7, assists in metabolizing body proteins, the foundation for keratin. Vegetables such as onions, cauliflower and broccoli contain vitamin B7 and can improve keratin production in the body. Whole grains such as barley, spelt and rye are beneficial sources that also promote keratin generation.
Dairy and Meat Products
Since protein assists in keratin production, consuming protein rich foods are important. Eat animal liver and kidney, fish and lean meats to build keratin in your body. However, avoid eating red fatty meats. Low-fat dairy sources, such as cheese, yogurt and low-fat milk, usually contain amino acids that boost keratin levels.
Other Food Sources
Some minerals and vitamins support the structure and enzyme production of keratin. Sulfur is highly concentrated in keratin, so sulfur-rich foods such as kale, soybeans, eggs and dried beans can assist in keratin development, reports Bio-Medicine. Other non-animal based proteins, such as almonds, walnuts and beans, can also increase production. Gelatin, derived from animal collagen, is another source of keratin. It can be found in fruit jams, yogurts, molded-fruit salads and frosted cereals.
Member Comments