10 Foods That Boost Your Body's Keratin Levels

It’s especially important for maintaining the structure of your skin, supporting wound healing, and keeping your hair and nails healthy and strong

1. Egg

Eating eggs is a stellar way to boost keratin production naturally.

2. Onion

Onions are not only great for flavoring your favorite dishes but also ramping up keratin production.

3. Salmon

This fish is also high in omega-3 fatty acids, a type of heart-healthy fat that has been shown to help improve hair growth

4. Sweet potatoes

In addition to being one of the most vibrant vegetables, sweet potatoes are highly nutritious and great for promoting keratin production.

5. Sunflower seed

Sunflower seeds are savory, satisfying, and flavorful. They’re also a great source of both biotin and protein to support keratin production

6. Mangoe

Native to South Asia, mangoes are a tasty way to squeeze extra nutrients into your diet while supporting keratin synthesis.

7. Garlic

Much like onions, garlic boasts plenty of N-acetylcysteine, which your body turns into L-cysteine — an amino acid found in keratin

8. Kale

This leafy green vegetable is a good source of provitamin A to support keratin synthesis, boasting 50 mcg in just 1 raw cup (21 grams), which is about 6% of the DV

9. Beef liver

Beef liver is one of the most concentrated sources of biotin, making it a great choice if you’re looking to ramp up keratin production naturally.

10. Carrots

Carrots are a highly nutritious root vegetable closely related to celery, parsley, and parsnips. In particular, carrots are high in provitamin A, with 1,070 mcg in 1 chopped cup (128 grams).