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11 Best Foods Rich in Keratin (100% Effective)

Welcome to Fitness Deciphers…!!!

This is the most comprehensive list of Foods Rich in Keratin.

Here, we will discuss the best food sources of keratin. These foods have the potential to fulfill your keratin need.

Since the world came to know that keratin is the structural building block for your hair and good for hair health, people have just jumped on consuming keratin supplements, keratin injection, keratin treatment, and all.

They want to intake keratin anyhow because everyone wants strong, silky, and shiny hair.

No doubt such supplements can boost keratin levels but they harm you in the long run.

So it is always advisable to intake keratin in a natural way and of course, consuming foods rich in keratin is the best natural way to get keratin.

Because they can provide you keratin in the natural form which will benefit you in the long run.

Do you know, keratin has always been there in our diet but due to pollution and our unhealthy diet habits, the keratin level of our body is decreased significantly…!!!

Before we start listing down the foods containing keratin, we have to understand,

  • What is keratin?
  • Benefits of keratin.
  • Symptoms of keratin deficiency.
  • Nutrients that help in the production of keratin.

Then we will discuss the foods rich in keratin.

1. What is Keratin?

Keratin is a fibrous structural protein that provides functional rigidity to animal tissues. It makes up your hair, nails, and skin.

Keratin is divided into alpha keratin and beta keratin.

keratin is a source of mixed amino acids which has large applications as a protein supplement.

There are 54 types of human keratin genes. Keratin levels in our body affect the health of the skin, nails, and hair in our body.

Keratin is widely used in hair cosmetics and is derived from horns, wool, and feathers of different animals and birds.

keratin is not only found in the skin, hair, and nails but is also found in internal organs and glands.

What is Keratin?

2. Benefits of Keratin Protein.

1) Improves the health of the skin. nails, and hair

Skin, hair, and nails are made up of keratin protein (alpha keratin), elastin, and collagen.

If we intake a sufficient amount of keratin, it can improve the health of these three organs.

People are also advised to consume sufficient keratin in order to make their hair strong, silky, and shiny.

You can increase the quality of your hair, skin, and hair by including a sufficient amount of keratin in your diet.

2) Enhances antioxidant status, exercise performance, and overall health

Keratin is said to enhance antioxidant levels, exercise performance, and overall health by delivering a precursor of the diverse bio-regulatory thiol, taurine, and the antioxidant glutathione (produced in the liver).

This is why keratin is also considered a potential source of antioxidants.

3) Helps fight the tumors

Several experimental studies have shown a positive association between keratin and cancerous cells.

Keratin may have more health benefits but they are understudy so I have not mentioned them yet.

Benefits of Keratin

3. Symptoms of Keratin Deficiency.

Here are several symptoms that show your body is suffering from keratin deficiency.

  • Brittle hair
  • Thinning of hair
  • Hairloss
  • Hair graying
  • Weaker nails
  • Frizziness in hair
  • Discoloration of fingernails
  • Dry skin
  • Skin wrinkles
  • Sagging and dullness in skin
  • Deep ridges on your fingernails
  • Premature Aging (Read: How to Look Younger at any Age)

These are several health symptoms through which you can detect keratin deficiency in your body.

Symptoms of Keratin Deficiency

4. Nutrients that help in the production of keratin.

There are several nutrients that can increase the production of keratin.

But why we are discussing it?

Well, most people only search for “Food  Rich in Keratin” and only focus on eating those foods only. That’s not right.

You should have an idea about what nutrients you need to intake in order to increase the keratin production in your body.

That’s why don’t only focus on foods but also focus on nutrients.

Here they are,

1) Zinc

Zinc is useful in the reproduction of keratinocytes. Keratinocytes are the cells that produce keratin. They also protect our skin from oxidative damage caused by free radicals.

That’s why zinc is a very important mineral for the good health of the skin.

Zinc is generally found in oysters (the best source of zinc), avocados, pomegranate, meat, legumes, potatoes, seeds, nuts, etc.

(Related: How to make your bones as strong as iron)

2) Biotin

Biotin is one of the most important nutrients that help in the production of keratin. It also ensures the healthy growth of hair and nails.

The great sources of biotin: Egg yolks, legumes, Banana, sweet potatoes, nuts, seeds, liver, mushrooms, etc.

3) Vitamin C

It helps in the formation of keratinocytes. As mentioned above, keratinocytes produce keratin protein and also protect our skin from oxidative damage.

All types of citrus fruits including kiwi, orange, pineapple, Indian gooseberry, etc are very great sources of vitamin C.

4) Vitamin A

It is also one of the nutrients that help in the formation of keratin.

Source: Sweet potatoes, carrots, etc are the best sources of vitamin A.

5) L-cysteine

It is an amino acid and a component of keratin means our body needs it for the production of keratin.

Food source: Onions

Now, we will discuss the foods rich in keratin.

Let’s start.

5. Best Foods Rich in Keratin.

1) Eggs

Consuming eggs on a daily basis is a great way to increase the keratin level in your body. The egg is one of the best foods rich in keratin.

Eggs are one of the foods rich in sulfur. It is also very much rich in protein.

A normal size egg contains 6 grams of protein, this protein can be useful for the generation of the keratin protein.

Eggs are also great sources of biotin. As mentioned above, biotin is a useful nutrient for keratin synthesis. Eating a single egg can fulfill 33% need for daily biotin.

Eggs are also rich in vitamin A, B12, and calcium.

In India, many women apply eggs to their hair to make their hair smooth, silky, and shiny.

You can eat boiled, poached, or scrambled eggs. Include eggs in breakfast.

Adding a pinch of rock salt and black pepper powder makes them easy for digestion.

eggs are rich in keratin (foods rich in keratin)

2) Mangoes

Who doesn’t like eating mangoes? Everyone likes it…right???

This most loved fruit is also a great source of vitamin A and vitamin C. These vitamins are required for the production of keratin.

It is also a great source of fiber and folates. (Read: Indian foods rich in dietary fiber)

That’s why if you want to keep the optimal levels of keratin in your body then you should include mangoes in your diet.

Mango is a seasonal fruit but it is generally preserved so people can enjoy mangoes the whole year but I would only recommend eating them when their season comes.

Mango is a good source of vitamin A and vitamin C (foods rich in keratin)

3) Carrots

We all know that carrots are a great source of vitamin A and as mentioned above, you should include vitamin A in your diet in order to get sufficient amounts of keratin.

It is one of the foods that is recommended to eat to improve eyesight.

You can consume carrot as a salad or you can also drink its juice.

carrot (foods rich in keratin)

No matter in which form you eat the raw carrot, don’t forget to squeeze a lemon on it because the vitamin C content in the lemon will help your body extract more iron from the carrot.

In India, there is an item called “Carrot Milk”. It is said to be very beneficial if consumed in the winter.

(Related: Home remedies to cure constipation)

How to prepare carrot milk?

  • Just grate a medium-sized carrot.
  • Half boil it using the water in the pan.
  • Then add milk (A2 cow milk is great) to it.
  • Again boil the milk containing grated carrot
  • And your carrot milk is ready
  • Don’t strain it.

It is highly nutritious and has lots of health benefits.

Indian people also consume carrots in the form of carrot pudding (Gajar ka Halwa). It is a sweet dish prepared from carrots and milk.

carrot pudding

(Carrot Pudding – Gajar ka Halwa)

4) Onions

Onions are really good when it comes to increasing keratin levels.

Onions are rich in N-acetylcysteine. It is a plant antioxidant that is converted to L-cysteine by your body. L-cysteine is an amino acid and a component of keratin.

Onions are also rich in B vitamins, zinc, and vitamin C. These all nutrients are very precious for healthy hair.

Onions are also rich in folates which are useful to maintain the health of hair follicles.

You can include onions in the salad. You can also use them in various curries. Don’t forget to squeeze a lemon on them before eating them.

The vitamin C of lemon will help your body extract more nutrients (especially iron) from the onion.

People have also started applying onion oil to hair. It is extremely beneficial in the case of hair fall (personally tried…!!!)

onions are rich in keratin

(Related: Foods to detox the liver)

5) Garlic

Garlic is one of the best foods rich in keratin.

Same as onion, garlic is also rich in N-acetylcysteine which gets converted into L-cysteine by our body. As mentioned above, L-cysteine is the component of keratin.

A test-tube study conducted in 2016 showed that garlic protects the keratinocyte cells from UV radiations. These keratinocyte cells are responsible for keratin production.

But it needs more research to better understand the role of garlic.

Garlic is also an antimicrobial food that tends to fasten wound healing.

It is also said that consuming raw pieces of garlic on the empty stomach can protect us from heart diseases. You can eat garlic pickles, and garlic chutney or you can also add garlic into tomato soup.

Many traditional kitchens also use ginger-garlic paste in their cooking.

eat garlic to increase keratin levels in the body

6) Salmon Fish

Salmon is considered one of the best foods rich in keratin.

It is extremely rich in protein. 100 grams of salmon approximately contain 20 grams of protein (7.3 grams per ounce).

Salmon is also a great source of biotin which is essential for the production of keratin. (5 mcg biotin per 85 grams)

Salmon fish is also a great source of omega-3 fatty acids which tend to prevent hair loss and promotes hair growth and hair density.

So it is very important to include salmon in your diet in order to increase the keratin levels in your body.

salmon is rich in biotin (Foods rich in keratin)

(Related: Iron-rich foods)

7) Sweet Potatoes

Sweet potato is one of the best foods rich in keratin. They can literally boost keratin production in the body.

It is because sweet potatoes are rich in vitamin A, moderate in vitamin C, and also contain zinc in a small amount.

All these nutrients are essential for the production of keratin.

This sweet vegetable is also rich in biotin. Every half a cup of cooked sweet potato also contains 2.4 mcg of biotin.

Sweet potatoes are also rich in manganese, potassium, and vitamin B6.

Sweet potatoes are also rich in carbs which make them one of the best pre-workout foods.

Baked Sweet Potato are rich in keratin

8) Sunflower seeds

The nutrients present in the sunflower seeds make them one of the best keratin-rich foods.

They are rich in protein which supports keratin synthesis, biotin, vitamin E, vitamin B, pantothenic acid, copper, selenium, and zinc.

Include sunflower seeds in your regular diet to maintain or increase keratin levels in the body.

sunflower seeds (foods rich in keratin)

9) Kale

Kale is a respected member of cruciferous vegetables and is high in nutrients. It contains provitamin A which is useful in the production of keratin.

Kale is also rich in vitamin C which is also one of the nutrients essential for keratin synthesis.

Kale (foods rich in keratin)

10) Beef Liver

Beef liver is considered very good when it comes to the list of foods rich in keratin. It is a highly concentrated source of biotin.

Consuming 85 grams of beef liver can provide you with 103% of your daily need for biotin. (Yes, it has so much biotin)

The beef liver is also a great source of many nutrients such as vitamin B12, haem-iron, vitamin A, etc.

These all nutrients are great at maintaining the health of your hair.

beef liver (foods rich in keratin)

11) Nutritional Yeast

Nutritional yeast is one of the foods rich in keratin.

It is generally used to provide cheesy, nutty, and savory flavors to various dishes.

But it is also high in protein which we need to increase the production of keratin in our body.

It is also rich in B vitamins (especially B1, B2, and B6 and zinc which we need to increase keratin levels.

You can consume fortified nutritional yeast to increase your vitamin B12 levels.

Now, I would like to complete this discussion here.

Include all of these or some of these foods in your regular diet to get the optimal amount of keratin.

Let me answer the common questions.


1) What are the vegetarian sources of keratin?

Onion, garlic, sweet potatoes, sunflower seeds, kale, carrots, mangoes, etc are some vegetarian sources of keratin.

2) Why keratin is important?

Keratin makes up our nails, skin, and hair. So having the optimal levels of keratin is very important for healthy skin, nails, and hair.

3) How to know whether I am lacking keratin or not?

Your body shows some symptoms when it lacks something. Hairloss, thinning of hairs, frizziness in hair, brittle hair strands, weaker nails, dry skin, wrinkles, etc are some of the symptoms of keratin deficiency.

4) What foods can help me to prevent graying of hair?

You should consume foods rich in biotin. You can also consume tomatoes as they are rich in oxalic acid. Bottle gourd/calabash juice can also help you prevent hair graying.

5) What nutrients should I consume in order to increase my keratin level?

You should increase the intake of biotin, vitamin A, vitamin C, zinc, L-cysteine, etc because they are essential for the production of keratin in the body.

6) Is consuming high amounts of keratin bad?

Well, always remember “if anything is good, doesn’t mean more is better”. The excess amount of keratin can cause lots of problems such as dry hair, hair loss, etc.


Here, we have discussed foods rich in keratin.

The bottom line of this article is keratin is good for skin, nails, and hair health. Include the mentioned foods in your diet to increase keratin levels in your body.

These foods are not just good at providing you with keratin but they are also rich in many nutrients that are needed for good performance of the body.

If you have any questions related to the foods rich in keratin, you can ask me in the comment box.

If you like this article, share it with your friends.

Thanks for reading…!!!


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