Keratin is a protein responsible for increasing the resistance of the hair, nails, and the outer layer of the skin. Even though there are no foods rich in Keratin, since it is not found in foods, consuming some foods rich in protein and some vitamins can boost the production of natural Keratin in the body, strengthening and improving the appearance of hair, skin and stimulating the growth of the nails.

Sulfurous Foods

Amino acids are the building blocks of proteins like Keratin, which is composed of sulfur-rich amino acids that come together to form a strong chain. Protein-rich foods such as meat, beans, and eggs, are good sources of sulfur. They can also be found in some vegetables such as onions, cabbage, asparagus, and Brussels sprouts.

Protein Foods

Eating foods high in protein gives the body the amino acids it needs to produce Keratin. Red meat, fish, chicken, pork, eggs, milk, and yogurt are protein foods. The best vegetable sources of protein include beans, nuts, and quinoa. Most adults need two to three servings of protein a day to meet their daily needs.

Woman eating food keratin

Biotin-rich Foods

Biotin is required to metabolize Keratin amino acids, and it is generally recommended for fortifying hair and nails. Dietary sources of biotin include nuts, beans, whole grains, cauliflower, and mushrooms. It can also be found in boiled egg yolk. Raw egg whites have a protein that interferes with the absorption of biotin. Because it is water soluble, biotin is not stored in the body and can be lost depending on the cooking methods like boiling.

Foods Rich In Vitamin A

Vitamin A is required for the synthesis of Keratin. Therefore, good dietary sources of Vitamin A can be considered foods rich in Keratin: fruits like orange and vegetables such as pumpkin, sweet potatoes, raw carrots, and melon. Baked green vegetables such as spinach and kale are also rich sources of Vitamin A. Vitamin A is fat soluble, so it can only be absorbed when ingested with a source of fat. This also means that excess intake of Vitamin A is stored in the body.

List Of Nutrient-rich Foods That Help In The Production Of Keratin

As we saw above, there are no foods rich in Keratin itself, but these below are good sources of the nutrients that boost the creation of this substance in our body. Check it out:


cabbage food keratin

Containing sulfur, Vitamin C, and protein, cabbage is a great choice. One serving (one cup) of cooked cabbage contains 36.4 calories. It is also loaded with nutrients such as Vitamin K, Vitamin A, Manganese, dietary fiber, Calcium, Potassium, and Iron.


broccoli  food keratin

Broccoli is another food that contains sulfur and other nutrients needed for the synthesis of Keratin. In a glass of boiled broccoli, we can find a large number of nutrients, including 123.40 mg of Vitamin C and 4.66 g of protein. One cup of steamed broccoli contains only 43.68 calories. This makes it a powerful option for those seeking to increase levels of Keratin, fiber, and weight loss.

Brussels sprouts

brussels sprout food keratin

Brussels sprouts provide sulfur, as well as Vitamin C (96.72 mg) and protein (3.98 g) which is essential for the production of Keratin in the body. Loaded with nutrients, Brussels sprouts also contain Calcium, Potassium, Vitamin K, and Iron, among other nutrients. One serving of a cup of Brussels sprouts contains 60.84 calories.


Garlic  food keratin

Related to onions and leeks, garlic is another rich source of sulfur, protein (1.80 g) and Vitamin C (8.85 mg). Garlic also contains Manganese, Selenium, and Calcium. It can easily be added to a wide variety of foods and recipes, such as in soups, sautéed, seasoning of meats, sauces, etc. It can be cooked or consumed raw.


Onions  food keratin

A cup of onions not only offers sulfur but contains 10.24 mg of Vitamin C and only 60 calories. The onion is a relative of garlic and is another food that can easily be added to many recipes, salads, soups, sauces, rice, beans, etc. Onions also contain Chromium, dietary fiber, Manganese, and Potassium, among other nutrients.


Papaya food keratin

Rich in Vitamin A (directly linked to the production of Keratin), papaya is essential for cell renewal and tissue recovery, helping to keep the skin lush and softer. It also helps in the fight against acne.


Carrots food keratin

In addition to all the benefits of Vitamin A present in carrots, it also assists in the production of Keratin, making the skin more resilient and giving a natural tan.

Turkey breast

Turkey breast is a food rich in protein, which helps in strengthening and shine of the skin and hair.


Beans are a food rich in Zinc and fiber, it is related to the maintenance of healthy skin, as it is linked to the healing process and to the production of collagen, as well as stimulating the production of Keratin.


Like beans, lentils are also rich in Zinc and important for health and maintenance of healthy skin.


Isoflavone, present in food, plays a vital role in hormone replacement, and helps to give more firmness to the skin. In addition, by containing protein and assisting in the production of natural Keratin in the body, it also strengthens the hair.


Perhaps one of the main foods rich in Keratin is gelatin, which comes from collagen in the bones and paws of animals and can be added to the strength of Keratin cells. Gelatin can be found in certain yogurts, cereals, ice creams, fruit salads and fruit jams.

Other foods that stimulate the production of Keratin are Orange, Pepper, Lemon, Cereals, Cheese, Yogurt, Egg, Nuts, Almonds, Grape, Strawberry, Pineapple, Guava.