For those of you who want to have healthy hair and nails, one of the things you need to pay attention to is the intake of keratin in your body. Keratin plays a major role in the health of hair and nails. Keratin is a type of structural protein normally found in hair, skin and nails.

Even though there are many supplements that offer keratin content in them, you can still get sufficient keratin intake naturally by eating the following foods. Here are 10 foods that can increase keratin in your body naturally.

1. Counts
Eating eggs is the best way to increase the production of keratin in the body naturally. Eggs are a source of biotin which is an important nutrient in the formation of keratin synthesis.

One cooked egg provides 10 mcg of this nutrient or 33% of daily nutritional needs. What’s more, egg protein boosts keratin production with 6 grams of protein packed into one large, 50-gram egg.

2. Red onion
Onions are not only great for flavoring dishes, they are also great at increasing keratin production. This allium vegetable is also very high in N-acetylcysteine, a plant antioxidant that the body converts into an amino acid called L-cysteine ​​(a component of keratin).

Onions also provide folate, an essential micronutrient needed to maintain healthy hair follicles.

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3. Salmon
Salmon is a protein-packed food with nearly 17 grams per 3-ounce serving. This makes salmon one of the best sources of biotin to meet the intake of keratin in the body.

This fish is also high in omega 3 fatty acids, a type of heart-healthy fat that has been shown to help promote hair growth, increase hair density and protect against hair loss.

4. Sweet potatoes
Sweet potatoes are highly nutritious and great for increasing keratin production. In addition, sweet potatoes are very high in provitamin A carotenoids. Provitamin A carotenoids such as beta carotene are converted to vitamin A in the body.

Vitamin A promotes keratin synthesis and is essential for healthy skin and hair. Each serving of these sweet potatoes also contains high doses of potassium, vitamin B6, and vitamin C.

5. Sunflower seeds
Sunflower seeds are famous for their savory and aromatic taste. Sunflower seeds are also a great source of biotin and protein to support the production of keratin in the body.

Just 1/4 cup of sunflower seeds can provide 7 grams of protein and 2.6 mcg of biotin. What’s more, these seeds are rich in various other micronutrients such as vitamin E, selenium, and pantothenic acid.

6. Please
Native to South Asia, mangoes are a great way to get added nutrition into your diet that supports keratin synthesis at the same time.

In particular, this tropical fruit contains provitamin A with a total of 89 mcg or almost equivalent to 10%. Mangoes are also rich in several other important nutrients for healthy skin and hair, such as vitamin C and folate.

7. Garlic
Just like onions, garlic also contains a lot of N-acetylcysteine ​​which in the body will be converted into L-cysteine ​​which is an amino acid in keratin.

Several studies show that garlic can help skin health. For example, one test-tube study found that garlic extract protected the keratinocyte cells responsible for keratin production.

8. Kale
Kale is known for its impressive nutritional content. This green leafy vegetable is a good source of provitamin A to support keratin synthesis at a dose of 50 mcg in just 1 cup (21 grams) raw.

This vegetable is also a great source of vitamin C which doubles as an antioxidant. This vitamin also helps stimulate the production of collagen, a type of protein that maintains skin strength, structure and elasticity.

9. Beef liver
Beef liver is one of the most concentrated sources of biotin, making it a great choice if you want to increase your keratin production naturally. In fact, with just 3 ounces (85 grams) of cooked beef liver, you can already get 31 mcg of biotin, exceeding your daily requirement by 103%.

In addition, the same amount of beef liver provides 24.5 grams of protein and 7,960 mcg of vitamin A. Beef liver is also an excellent source of other vitamins and minerals, such as vitamin B12, folate, riboflavin and iron.

10. Carrots
Carrots are a root vegetable high in provitamin A, at 1,070 mcg in 1 chopped cup (128 grams). They are also rich in vitamin C which promotes collagen synthesis to support healthy hair, skin and nails.

So, for those of you who want to naturally increase the production of keratin in your body, you can start diligently consuming the foods above. Start taking care of the health of your skin, hair and nails from the inside!