Keratin is the fibrous protein of which hair, nails and the outer layer of the skin are made. Raising levels can help you solve the problem of weak or dull nails or brittle, lifeless hair. A keratin deficiency can trigger hair loss, sagging of the skin and cause nails to break easily. You can get more of it naturally by eating foods that are rich in this important protein and other nutrients. Give up bad habits that cause keratin to drop and try using products that contain keratin or increase keratin levels.
Steps
Method 1 of 3: Increase Keratin Levels Through Diet
Step 1. Eat foods that contain more keratin
Keratin is naturally contained in several vegetables, such as cabbage, broccoli, onions, leeks and garlic, so you can add them to your diet to provide it to your body naturally. Liver, fish, yogurt, and skim milk are other excellent sources of keratin.
Step 2. Eat lots of protein
Include healthy protein sources in your daily diet to help your body produce more keratin. Bring lean meats, fish, eggs, and low-fat dairy products to the table. Remember that red meat is high in fat, so be careful to balance your willingness to take in more keratin with your body's other needs.
If you follow a vegetarian or vegan diet, you can nibble on some dried fruit, which is high in protein, at snack time. Also enrich your diet with different varieties of legumes, such as beans, chickpeas and lentils
Step 3. Get omega-3 fatty acids
Include oily fish in your diet, even several times a week. Salmon, mackerel, herring, trout, sardines and tuna are good sources of omega-3 fatty acids, which can help the body make keratin.
- Limit canned salmon and tuna to a maximum of 350g per week.
- Don't eat mackerel if you're pregnant - it's considered a high-mercury fish, so it's best avoided during pregnancy.
Step 4. Get more vitamin C
Your body needs it to make keratin. Include a wide variety of fresh fruits and vegetables in your daily diet, as it contains a lot of vitamin C. Vegetables that are richest in it include:
- Citrus fruits such as oranges and grapefruits; you can eat them whole or prepare freshly squeezed juices.
- Tropical fruits, such as melon, kiwi, mango, pineapple and papaya.
- Strawberries, blueberries, blackberries, raspberries and watermelons.
- Broccoli, cauliflower and Brussels sprouts.
- Peppers (green and red), tomatoes and potatoes (normal and sweet).
- Leafy vegetables, such as kale, spinach, and turnip greens.
Step 5. Eat foods rich in biotin
The body needs it to generate healthy skin and hair, as it plays an important role in keratin production. Increasing the consumption of biotin-rich foods can improve the quality of nails and hair, although there are still not many studies to support this thesis. You can assimilate biotin by eating:
- Eggs (complete with yolk).
- Vegetables, such as cauliflower, beans (pinto beans, cannellini beans, black-eyed peas, soybeans, etc.) and mushrooms.
- Whole grains.
- Bananas.
- Nuts, such as almonds, walnuts, hazelnuts, peanuts and creams made with these fruits.
Step 6. Get cystine by eating
Your body will use it to make keratin. Include foods rich in it in your daily diet. Eggs are one of the best sources of cystine; you can alternate them with beef and pork, oil seeds and milk.
Choose lean, low-fat options to safeguard heart and overall body health
Method 2 of 3: Using Products That Increase Keratin
Step 1. Buy hair products that contain keratin
Nowadays you can find it in numerous shampoos, conditioners and styling products. Using them on a regular basis can serve to strengthen the hair proteins, which will therefore be softer and healthier. Ask for advice at a pharmacy, perfumery or hairdressing supply store and read the labels carefully. Some examples of hair products that contain keratin include:
- Keratin Complex Shampoo.
- Keratin treatment by Jean Louis David.
- KeratinPerfect shampoo by Sephora.
- Phyto Keratin Shampoo.
- Hairmed keratin-based reconstructing fluid.
Step 2. Choose a shampoo and conditioner with the right nutrients
Use hair products fortified with vitamin E, vitamin B5, iron, zinc and copper. It is possible that these nutrients are able to increase the production of keratin in the hair; look for them on the label or in the ingredients list.
Method 3 of 3: Give Up Bad Habits That Cause A Decreased Keratin
Step 1. Do not straighten your hair with the straightener
Using a straightener can alter and damage the structure of the keratin fibers in the hair. If you want them to keep (or come back) strong and healthy, use a low heat dryer instead of a straightener.
Step 2. Don't bleach your hair
The chemicals contained in the bleaching products damage the keratin and cuticles of the hair. Using gentle dyes is acceptable, but avoid bleaching your hair if you want it to be beautiful and healthy.
Step 3. Protect your hair from the sun
Strong summer sunlight can cause the same damage that bleaching products do. To protect your hair (and keratin) wear a wide-brimmed hat or take cover under a sun umbrella.
- Light, thin hair is more vulnerable to sun damage than thicker, frizzy hair.
- Protect your skin from damage from the sun's rays by wearing opaque clothing or using sunscreen.
Step 4. Rinse your hair carefully after swimming in the pool
Pool water contains a lot of chlorine, a chemical that dehydrates hair and damages keratin. Rinse them thoroughly immediately after bathing.
