The phrase is well-known, with several hair and skin care products containing Keratin or biotin for hair growth flooding the market. Keratin is essential for healthy skin and nails and strong, renewing hair. Numerous investigations have also established the ability to reduce liver damage, promote wound healing, and protect embryos.
In addition to using keratin-fortifying shampoos and conditioners, you may also eat various foods to help thicken and maintain healthy hair in your diet. It is important to remember that Keratin is the major structural component of a coat. Thus anything that boosts the body's supply or strengthens its reserves is beneficial.
Read this article to learn more about Keratin, its functions of how to strengthen hair, and foods that can raise keratin levels.
What Is Keratin?
In the human body, Keratin is a non-living protein synthesized by the skin's cells. Simply put, it is the building block of hair and nails.
Keratin is also found in the lining of internal organs and is a crucial component of several glands, including the salivary glands. A protein called Keratin strengthens cells and makes them more resistant to moderate shock, making them less vulnerable to injury (such as from rubbing or scratching, which can break the skin or snap hair). Keratin is also involved in wound healing.
As well as contributing to the health of the skin and nails, as well as the health of hair strands, it is helpful for cosmetic purposes, such as developing thicker and shinier hair.
Keratin for Hair
Regarding hair health, keratin protein has positive impacts, such as moisture and elasticity. According to a study, Keratin is a significant component of the hair cortex. It strengthens the hair follicles. Hair damage induced by chemical treatments like bleaching may be repaired by functional keratins, according to this study. Hair straightening and curling can cause heat damage, which can be improved by using heat protectant products. Additionally, it aids in the restoration of damaged hair fibers' mechanical strength.
Reduction in Production of Keratin
Hair is primarily composed of Keratin, an essential building block. A decrease in the body's keratin levels results in more hair damage and thinning. The strength of the hair is also decreasing. Skin that lacks Keratin is brittle and easily damaged. For example, fingernails can break due to a lack of Keratin. Additionally, keratin deficiency might lead to liver damage. Consuming keratin-boosting foods can help prevent these problems.
Reduced Keratin Production & Its Consequences
The human body relies on Keratin as a vital component. Keratin deficiency causes hair damage and loss, which can be reversed with supplementation. It also makes the skin more vulnerable to damage. A lack of Keratin causes broken nails. In addition, Keratin deficiency is associated with a high incidence of liver injury.
Foods High In Keratin Content
Many foods include Keratin, which is a protein found in a wide variety of body tissues. In addition, several vitamins, minerals, and nutrients are located in the diet that either reinforce or stimulate the production and management of the already present Keratin in the body. Therefore, Keratin can be found in many foods, not just a single or a small subset.
Keratin can be found in abundance in the following dietary groups-
- High-Protein Foods
Keratin is a protein necessary for various functions, including cell growth and development, according to the Harvard T.H. Chan School of Public Health. Among the high-protein foods that aid in keratin production are fish, red meat, hog, chicken, milk, eggs, and yogurt. Vegans and vegetarians can acquire their protein from various plant foods, including nuts, beans, quinoa, and nut butter.
- Biotin-rich foods
Biotin is needed to metabolize amino acids from protein to generate Keratin, so high-protein and biotin diets are crucial for keratin consumption. Biotin's keratin-reinforcing properties have made it a popular supplement for hair and nails. Cauliflower, mushrooms, beans, and egg yolks are just a few foods that contain it.
YourHappy Collagen (Fizz) has added Biotin, which stimulates keratin production and follicle growth for longer, stronger hair. With Collagen, expect magnificent hair!
- Vitamin A-rich foods
Since vitamin A is required for keratin formation, increasing the amount of vitamin A in your diet will help fortify Keratin and prevent suppression of this crucial activity. Vitamin A is found in various orange-colored foods, including sweet potatoes, pumpkins, raw carrots, cantaloupes, and butternut squash. Vegetables such as collards and kale can also be used to supplement your diet.
- Vitamin D-rich foods
Vitamin D controls the proliferation of keratinocytes, making it crucial for keratin synthesis. Examples are raw milk, eggs, mushrooms, oats, and tuna.
Sun exposure is recommended for obtaining vitamin D from non-dietary sources. Avoid overexposure to the sun if you can (use sunscreen and keep an eye on how much time you spend in the sun). This will help you get enough vitamin D without compromising your skin's health.
- Foods High In Zinc
Keratin is found in meals high in zinc. Thus, including these items in your diet is recommended. Among the zinc-rich foods are crab and oysters, turkey, chicken, veal, pork tenderloin; wheat germ, chickpeas, peanut butter, and wheat germ. Hair follicles and the oil glands benefit from zinc's ability to promote tissue and hair growth.
- High In Omega-3 Fatty Acids Foods
The best way to increase your body's supply of Keratin is by eating a diet rich in omega-3 fatty acids, which are required for the body to make this essential protein. Omega-3 fatty acids can be found in fish like salmon, herring, and sardines, as well as in nuts and seeds.
- Inositol (Vitamin B8)
Research shows that keratinocytes, which produce Keratin, require Inositol for proper differentiation and maturation. As a result, one of the most effective ways to boost keratin synthesis is through a diet high in Inositol.
According to the research, the foods highest in inositol content were fruits, beans, grains, and nuts. However, canned or frozen produce does not contain as much Inositol as fresh produce. This is because Inositol does not have a nutritional allowance in our bodies. However, consuming a small amount of Inositol can help our bodies produce more Keratin. In addition, research has shown that Inositol can help cure diabetes and polycystic ovary syndrome.
Keratin, the protein that makes up our skin, hair, and nails, is an exceptional structural component. Vitamin A, Inositol, biotin, and protein are necessary building blocks for Keratin.
Therefore, an abundance of certain nutrients, such as those in a well-balanced diet, can help boost the body's keratin synthesis capacity.