There are several types of keratins, and each one is responsible for providing a specific function in the body. In fact, keratins are so important to maintaining healthy hair, skin, nails, and feathers that an individual can be born with a deficiency and experience noticeable symptoms. Some foods have higher amounts of keratin than others.
What is Keratin?
Keratin is one of the proteins that make up human hair and skin. It makes hair shiny and strong. It also helps strengthen nails, providing firmness and hydration to keep them from breaking easily. It's naturally abundant in the skin and the hair, but as we age, our bodies produce less of it. While this may not seem like a big deal, when your body produces less keratin, you're more likely to experience brittle nails, dry and brittle hair, and rough, dry skin.
Why is keratin Important?
As mentioned above, keratin is an essential structural protein that makes up the outer layer of the hair, skin, and nails. Normally, your body makes enough keratin to keep these areas strong, but as you get older, you may notice that your hair, skin, and nails start to feel a little weaker and less vibrant. Less keratin in the body can be attributed to a few different factors, including age, stress, genetics, and diet. Fortunately, there are plenty of foods that are high in keratin that can help to strengthen your hair, nails, and skin. So, why not get a jump start on eating for healthier hair, nails, and skin by including these Keratin foods in your diet?
Keratin Rich Foods:
1. Eggs
Eggs are one of the best sources of keratin foods. Each large egg contains about 3.2 mg of this protein, which is close to the amount you would find in two tablespoons of pure keratin. Eggs are also an excellent source of high-quality protein, B vitamins, minerals, and essential fatty acids. As one of the best protein sources for building and repairing hair, skin, and nails, adding eggs to your diet can make a noticeable difference in your overall health.
2. Beef
Meat is an excellent source of keratin rich foods, and beef is the richest source of this nutrient in the diet. Just two ounces of cooked flank steak contain about 7.8 mg of keratin. You can also get keratin from ground beef, but the amount will be lower than in a steak. While steak is one of the richest sources of keratin in the diet, it is also one of the most calorie-dense foods. One thing to keep in mind when eating beef is that it is also a good source of cholesterol.
3. Chickpeas
Another best source of Keratin foods is Chickpeas. a 1-cup serving provides about 32.2 mg of this nutrient. This legume is also a great source of other nutrients, including protein, iron, zinc, and B vitamins. Furthermore, chickpeas are one of the most inexpensive foods you can buy. You can find them in many varieties, including canned, dried, and in the form of hummus. By adding chickpeas to your diet, you will be able to get a significant amount of keratin and other nutrients in a single serving.
4. Garlic
Garlic is one of the best sources of keratin foods.A 1-cup serving of this flavoring provides about 21.4 mg of this compound, which is about 5 times the amount found in other foods. In addition to being a rich source of keratin, garlic is also a good source of B vitamins, vitamin C, and minerals. This flavorful vegetable also contains many unique and beneficial compounds, including allicin. While eating garlic is known to have many health benefits, it can cause bad breath and body odor.
5. Dark Leafy Greens
Dark leafy greens, such as spinach, Swiss chard, collard greens, and kale, are excellent sources of keratin rich foods. A 1-cup serving of cooked greens provides about 15.3 mg of keratin, which is almost as much as 2 tablespoons of pure keratin. These dark green vegetables are also good sources of many other nutrients, including protein, iron, vitamins, and minerals. Furthermore, greens are also low in calories and rich in fiber. Eating these vegetables is one of the easiest ways to get keratin and many other essential nutrients in your diet.
6. Onions
If you are looking for Keratin rich foods then you can add onion in your diet. A 1-cup serving of cooked onions provides about 10.2 mg of keratin, which is about the same amount as in 2 tablespoons of pure keratin. Onions are also a good source of B vitamins, vitamin C, and minerals. You can enjoy this food as a side dish or as an ingredient in many different recipes. Chopping and/or slicing onions can be a messy process, so you may want to put on protective gloves.
7. Sunflower seeds
Sunflower seeds are one of the best dietary sources of keratin rich foods. A 1-cup serving of hulled sunflower seeds provides 11.3 mg of keratin, which is about the same amount as in 2 tablespoons of pure keratin. In addition, sunflower seeds are a good source of many other nutrients, including protein, B vitamins, iron, zinc, copper, and magnesium. This high-protein snack can be eaten on its own or sprinkled on top of a salad or bowl of cereal.
8. Carrots
Carrots, which are loaded with beta-carotene, are one of the best dietary sources of keratin rich foods. A 1-cup serving of cooked carrots provides about 9.7 mg of keratin. This vegetable is also a good source of many other nutrients, including protein, B vitamins, minerals, and fiber. You can eat cooked carrots as a side dish or snack, or use them to make a variety of different recipes.
9. Sweet potatoes
Sweet potatoes, which are rich in beta-carotene, are one of the best dietary sources of keratin rich foods. A 1-cup serving of cooked sweet potatoes provides 9.0 mg of keratin. This vegetable is also a good source of many other nutrients, including protein, B vitamins, iron, zinc, and minerals. You can eat sweet potatoes as a side dish or snack, or use them to make a variety of different recipes.
10. Mangos
Mangos will be a good option if you are looking to add Keratin Foods in your diet. A 1-cup serving of peeled and chopped mango provides 8.5 mg of keratin. This fruit is also a good source of many other nutrients, including fiber, vitamin C, and minerals. You can eat mangos as a side dish or snack, or use them to make a variety of different recipes. Therefore, you should be careful not to overeat any of the foods listed above. Keep in mind that these are the richest sources of keratin in the diet, so they should be eaten in moderation.
Benefits of Keratin Foods
1. Healthy Hair
When you consume foods with high levels of keratin, they help prevent damage to the structure of your hair by strengthening it from the inside. The more damage that is done to your hair, the more likely it is to become frizzy and unruly. By increasing the amount of keratin in your diet, you can help prevent damage to your hair, and keep it looking healthy. Healthy hair can also help improve your self-esteem and make you feel more confident.
2. Healthy skin
The skin is the largest organ in the body, which means it needs plenty of help in order to remain strong and healthy. Eating keratin rich foods will help your skin look and feel younger for longer. It can also protect your skin from the sun’s harmful UV rays. This can help prevent the formation of wrinkles and age spots.
3. Strong Nails
Strong nails can help improve your confidence in many ways. When you have healthy, strong nails, you don’t have to worry about them breaking or chipping. You can have peace of mind knowing that they will grow and look healthy, no matter what you do to them. Eating keratin foods will help you strengthen your nails and make them less likely to break.
4. Stress Relief
If you experience stress and anxiety on a daily basis, you may want to consider including more keratin rich foods in your diet. Consuming foods that are high in keratin can help reduce the amount of stress in your body by releasing serotonin. Serotonin is a hormone that is known for regulating mood and can help improve your overall mood and reduce your stress levels.
Conclusion
Keratin is an essential protein that is used to build up nails and hair. It is also important for your skin and can help boost the strength and hydration of your skin. This can be very beneficial as you age and your skin may naturally become less hydrated. Keratin rich foods are very healthy and can help improve your overall health and your skin and hair health. You can add these foods to your diet regularly to improve your health.
