All about Keratin Rich Foods and its Health Benefits

Keratin Rich Foods

Everyone wants beautiful and healthy hair, skin, and nails but only a few have. It may be a lack of keratin in your body which is important for your hair, skin, and nails. In this blog, we will talk all about keratin rich foods and their health benefits.

Keratin is a type of amino acid extracted from protein that is present in your hair, skin, and nails. This is important for maintaining the structure of the skin, supporting wound healing, and making your hair and nails strong and healthy. With keratin, biotin is also required to break down the protein into amino acids, and keratin is one of them.

Healthy Benefits of Keratin Rich Foods

Keratin has several benefits that will boost your hair, skin, and nail health. Some mentioned below:

  • Keratin makes your hair shiny and maintains a shiny texture. When your hair starts getting dull and breaking from the middle, it means your body lacks keratin. It requires to eat keratin rich foods or foods that help to produce keratin.
  • Keratin also makes your hair free from frizz. It makes your hair smooth, so when you comb your hair will not get stuck in the comb. This will protect your hair from breaking from the middle.
  • There is one more impressive benefit of keratin rich food: it provides strength to your hair so it can grow long.
  • Keratin will make your skin healthy and boost wound healing. It also improves blood circulation so oxygen will reach all body parts in the required amount.
  • It provides energy to the nail cells to grow faster and also helps to improve the shine of your nails to look beautiful.
  • Consuming daily keratin rich food or supplements will boost the health of your hair, skin, and nails. Making them shiner, healthier, and also helps to repair damaged cells.

Food Rich in Keratin

Keratin is available in many foods, also there are some supplements available like Keratin Gummies for Women that are keratin-rich. Below are some keratin rich foods:


Eggs are one of the best sources of keratin rich food which is available naturally. Eggs are also a good source of biotin which is involved in keratin synthesis. A medium-sized egg will provide approx. 10 mcg of this nutrition which is 33% of daily value. A 50-gram egg which is the large size of egg is packed with 6 grams of protein. One boiled egg contains vitamin A, folate, vitamins B5, B12, B2, B6, D, and E, calcium, and zinc.

Eggs contain various types of nutrition which are essential for your health. Mostly eggs are consumed by people who go to the gym. This is the reason why they have good physic and healthy hair, skin, and nails.


Onions are not only for providing flavor to the dish but also provide help in the production of keratin if you eat keratin rich foods. It is a type of allium vegetable that is high in N-acetylcysteine, a plant-based antioxidant. Your body will convert this into an amino acid called L-cysteine which is a component of keratin.

Onions are packed with nutrients (such as potassium, vitamins B, and C, iron, etc), improve your heart health, are full of antioxidants, contain anticancer compounds, regulate blood sugar levels, improve bone density, boost digestion, and have antibacterial properties. 


Salmon is a type of seafood that is keratin rich food and other vitamins and minerals. Nearly 85 grams contain 17 grams of protein and also an excellent source of biotin which is essential for breaking down protein into amino acids such as keratin.

This fish also contains high in omega-3 fatty acids, a type of healthy fats which is good for your heart and brain. It also improves the growth of hair, boosts hair growth, and protects hair from hair loss. It is also an excellent source of vitamin B, potassium, selenium, and astaxanthin, boosting heart health, maintaining body weight, preventing inflammation, improving eye vision, supporting bone health, etc.

Sweet Potatoes

Sweet potatoes are highly nutritious and great for the production of keratin if it is eaten with keratin rich foods. This is high in provitamin A carotenoids which are like beta carotene that are converted into vitamin A in the body. A medium-sized sweet potato which is approx. 150 grams contains 1150 mcg of provitamin A (100% of daily value). And this vitamin A will promote keratin synthesis which is essential for your skin and hair growth and health.

Each serving of sweet potatoes will deliver a high dose of several nutritious such as potassium, manganese, and vitamins B6 and C. Daily eating will give you many benefits which promote gut health, deliver cancer-fighting properties, improve vision, boost brain function, make better immune system, etc.


Mangoes are also known as the king of fruits and have great taste. It is fully loaded with vitamins and minerals that are important for your health and support keratin synthesis if eaten with keratin rich food. In general, a medium size of mango which is approx. 165 grams contain nearly 10% of the daily value of provitamin A.

Mango also has several nutrients which are essential for skin and hair health. Nutrition present in mango are vitamins A, B6, C, E, and K, folate, etc.


Carrots are highly nutritious and closely related to celery, parsnips, and parsley. In 128 grams of carrot contains approx. 1070 mcg provitamin A which is nearly 100% of daily value.

Carrots are also loaded with vitamin C, which promotes collagen synthesis to boost hair, skin, and nail health. In addition, it also has plenty of biotin potassium, and vitamins B6 and K1.

Key Takeaways

Eating daily keratin rich foods and biotin-rich foods will boost your health and make you fit and energetic the whole day. There are several biotin and keratin rich foods available that provide the required amount of biotin and keratin to your body for daily needs. There are also some supplements available that provide the required amount of keratin and biotin for better health which as Vitagoli Biotin Gummies for Hair Skin and Nails.

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