Beauty

2 Food Groups to Fuel Keratin Production for Healthier Hair

Focus your diet around ingesting keratin if your goal is to grow healthier hair.

23 April, 2024

1. Protein-Rich Foods

If stronger hair is your goal, these are the foods you need to add to your diet. Three of the top picks to boost keratin production are eggs, salmon, and liver. That’s because each one is chock-full of biotin and protein.

Eggs are a natural keratin booster for your body. In fact, eggs are an excellent source of biotin, an essential nutrient involved in the production of keratin.

Onions add delicious flavor to favorite dishes and may also help boost keratin production. Plus, onions provide folate — an essential nutrient needed to maintain healthy hair follicles.

2. Biotin-Rich Foods

Load up on egg yolks, salmon, liver, legumes, and mushrooms if you’re looking to up your daily biotin intake. Your body will also absorb it better from these food sources than from a daily vitamin containing biotin.

Salmon is a protein powerhouse with nearly 17 grams in a 3-ounce (85-gram) serving. Salmon is also considered a good source of biotin, with 5 mcg, or 17% of the Daily Value (DV), in a 3-ounce (85-gram) serving of canned salmon.

Your body will also absorb it better from these food sources than from a daily vitamin containing biotin.

Make sure to eat plenty of protein or good sources of cysteine. Eating a diet rich in protein will indeed help you synthesize keratin. Keratin is the protein that makes up the majority of your hair and nails, so ensuring you get enough of it will help keep them strong no matter your age.

Consider adding more protein-rich foods to your diet, such as yogurt, meats like chicken and beef, beans, and nuts. The expert suggests thinking of cysteine as another building block for making keratin. Foods containing cysteine, she says, include sunflower seeds, soy products, onions, and dates.

Both biotin and protein increase keratin production in the body, thus working together to give you a better chance at stronger hair. If you struggle with thinning hair, biotin-rich foods are likely your best bet. The expert points out that the main reason biotin has been linked to healthy hair and nail growth is that it aids in keratin production.

Frequently asked questions

Protein, specifically keratin, is the key structural component of hair. Eating a diet rich in protein helps synthesize keratin, keeping hair strong and healthy. This is especially important as we age.

Yes, eggs are a natural source of biotin, which is crucial for keratin production. Biotin has been linked to healthy hair growth, so including eggs in your diet can promote stronger, healthier hair.

Onions are a great flavor addition to meals, but they also provide folate, an essential nutrient for maintaining healthy hair follicles. Folate helps in cell growth and regeneration, contributing to overall hair health.

Egg yolks, salmon, liver, legumes, and mushrooms are excellent sources of biotin. Your body absorbs biotin better from these food sources compared to daily vitamin supplements containing biotin.

Salmon is a protein-rich food, offering nearly 17 grams of protein per 3-ounce (85-gram) serving. It is also a good source of biotin, providing 17% of the Daily Value in the same serving size.

Yes, consider including yogurt, meats like chicken and beef, beans, nuts, and seeds. These foods provide essential amino acids and nutrients that contribute to overall hair and nail health.

Cysteine is an amino acid that acts as a building block for keratin production. Including foods rich in cysteine, such as sunflower seeds, soy products, onions, and dates, can further enhance hair strength and promote healthy growth.

Both biotin and protein increase keratin production in the body. By ensuring adequate intake of both, you increase the chances of achieving stronger, healthier hair. Biotin-rich foods are particularly beneficial for those struggling with thinning hair.