14 Foods You Should Eat To Boost Your Keratin Levels

Keratin is an essential protein that our bodies produce naturally to form nails, hair, and the outer layer of skin (via the Cleveland Clinic). It is also found in other parts of the body, including the lining of internal organs and glands. It is an incredibly resilient protein unaffected by the chemicals found in the body.

Healthy levels of keratin can improve the strength and appearance of the skin, hair, and nails (via the Cleveland Clinic). With such beneficial effects, keratin has recently become a new trend and an increasingly popular ingredient in beauty products (per ReportLinker). In fact, the published analysis shares projections that the global keratin market will grow to $2.4 billion by the year 2030.

However, other than topical keratin treatments and cosmetics, you can help boost your keratin levels by eating different types of food that support your body's ability to produce and synthesize this crucial protein. Here are 14 foods to consider adding to your diet if you're hoping to maximize the health benefits of increased keratin production.

As a rich source of biotin, protein, and other nutrients, eggs can be a healthy addition to any diet. A whole cooked egg contains about 10 micrograms of biotin, or 33% of the recommended daily value (per ODS). According to a published review of studies in Skin Appendage Disorders, biotin can have beneficial effects on keratin production and protein synthesis.

The Skin Appendage Disorders review shares reports on the results of biotin treatment on hair and nails, which are primarily composed of keratin. All published cases in which patients received biotin showed evidence of clinical improvements in poor nail or hair growth.

In addition to biotin, a single egg also provides 6.25 grams of protein (via the U.S. Department of Agriculture). According to a research article (via by the Department of AgricultureEngineer, Iran), protein is necessary for the body to produce keratin. With high biotin and protein content, eggs can be an excellent food to include in your keratin-boosting meal plan.

Onions are another food to add to your diet to help boost keratin levels. Onions are naturally high in the antioxidant N-acetylcysteine, which the body converts to L-cysteine, an essential component of the keratin protein. A recent study published in the Journal of Cellular Biochemistry has shown that cysteine supplementation can assist with keratin regulation. The study also shared that cysteine counters adverse iron deficiency effects on keratin at the cellular level.

Another key nutrient found in onions is folate, a B vitamin that helps with cell metabolism. A study included in a Dermatology and Therapy review on the role of vitamins and minerals in hair loss showed that folate deficiency can be tied to the loss of hair. In addition, onions are a good source of the mineral sulfur, which is also found in keratin (per Medical News Today).

Fortunately, onions are readily available allium vegetables that are relatively inexpensive. You can try incorporating more onions into your favorite dishes to add flavor and possibly ramp up your keratin production.

Packed with protein, biotin, selenium, and other nutrients, sunflower seeds are a great snack if you're hoping to improve your body's keratin levels. While biotin can be found in beef, eggs, salmon, and pork, sunflower seeds are a vegetarian option that provides 2.6 micrograms of biotin in a ¼ cup serving (via ODS). Studies published in the Skin Appendage Disorders journal show that biotin may help strengthen hair and nails by supporting the body's production of keratin.

Sunflower seeds also contain 9.6 grams of protein in a one-cup serving, which is 19% of the recommended daily value (via NutritionalValue.org). Because hair and nails are built of protein, eating protein-rich foods can help provide the amino acids that make up keratin, according to research published by the Department of Agriculture Engineer, Iran.

Another nutrient found in sunflower seeds is selenium, a mineral antioxidant that has several health benefits (per Medical News Today). One cup of sunflower seeds provides 44% of the daily value of selenium, or 24.38 micrograms (per NutritionalValue.org). Selenium makes up selenoproteins, which a research article in PLOS ONE journal shows are necessary for the proper function of keratinocytes and keratin production. However, be sure to avoid adverse effects by staying under the tolerable upper intake level of 400 micrograms for adults (per ODS).

Similar to the benefits of eating onions, adding garlic to your food can help with keratin levels due to its high N-acetylcysteine content (via NRLS Conference Proceedings). The body converts N-acetylcysteine into L-cysteine, which is an essential amino acid found in keratin proteins. Placebo study results published in Future Medicine found that women experiencing thinning hair saw significant improvements after taking supplements containing L-cysteine.

A study published in Nutrients also shows garlic extract may have an impact on keratinocytes, the cells responsible for producing keratin. The study results show that garlic extract can protect keratinocytes from UV-induced cell damage and reduce free radicals. The garlic extract was prepared by drying fresh garlic and grinding it into a powder.

Other nutrients found in garlic include vitamin C and selenium. According to research published in Frontiers in Physiology, vitamin C can help with keratinocyte differentiation and cellular development. Other studies found that selenium makes up selenoproteins, which support keratinocyte function and the production of keratin (via PLOS One).

Peanuts are legumes that are rich in plant-based protein, which research shows can help with keratin production (via Department of Agriculture Engineer, Iran). If you're trying to avoid meat, poultry, and seafood but want to increase your protein intake, peanuts may be a good choice. Data published in the Journal of Food Science and Technology shows that peanuts provide 46% of the recommended daily value of protein in a 100-gram serving. The data also notes that peanuts have more protein content than any other nut.

According to published values of biotin content in the National Library of Medicine, roasted peanuts also provide a good source of biotin. One ounce of roasted peanuts contains about 17% of the recommended daily value of this important B vitamin. Research has shown that biotin can produce clinical improvements in hair and nail growth and promote keratin production (via WebMD).

Snacking on roasted peanuts is a great way to add them to your diet. However, you can also try cooking with ground peanuts or adding them as a topping to salads or yogurt.

Mangoes are more than just a sweet and juicy treat. They are also loaded with healthy nutrients that can help you boost your body's keratin levels. Most notably, one cup of sliced mangoes contains about 60 milligrams of vitamin C and 89 micrograms of vitamin A (via the USDA).

Research published in Dermato Endocrinology discusses how vitamin A retinoids derived from vitamin A can impact the production and regulation of keratin proteins. The data shows how retinoids can treat skin disorders by supporting the growth and differentiation of keratin-producing cells. As a natural source of vitamin A with 10% of your daily value, mangoes are a worthwhile addition to your diet if you're looking to improve keratin levels.

Mangoes are also an excellent source of vitamin C, offering 67% of your recommended daily value (via NutritionValue.org). Data published in Frontiers in Physiology shows a connection between vitamin C and keratinocyte differentiation, which is the process of the keratin-producing cells developing into a more specialized type of keratinocyte.

Mushrooms can be a tasty and versatile addition to your diet, and they also provide key nutrients and vitamins that may help with keratin production. For example, mushrooms are an excellent source of biotin, which research has shown to support keratin production (via Skin Appendage Disorders). Shiitake mushrooms have the most biotin content, with 36.6 micrograms (per WholeFoodCatalog). Some published cases in which patients received biotin resulted in significant improvements to poor nail and hair growth.

Mushrooms are also a natural source of vitamin D, an essential vitamin that may help to regulate the development of keratinocytes. According to the Office of Dietary Supplements, a half-cup serving of raw mushrooms exposed to UV light contains 46% of the recommended daily value of vitamin D. Research published by Oregon State University shared how keratinocytes convert vitamin D to its active form in the body, which then locally controls keratinocyte differentiation and proliferation. Also, data shows vitamin D supplementation has been linked to hair regrowth.

Try adding mushrooms to soups, salads, pasta dishes, and as toppings to protein. They can add subtle flavor and texture to your favorite dishes while boosting your intake of keratin-supporting nutrients.