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How to Increase Keratin

Thứ bảy - 27/04/2024 01:13

Foods and products to boost keratin levels naturallyKeratin is the hard protein that makes up your hair, nails, and the outer layer of your skin. Increasing your keratin may help give more flexibility, strength, and shine to brittle nails...

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ARTICLE

Keratin is the hard protein that makes up your hair, nails, and the outer layer of your skin. Increasing your keratin may help give more flexibility, strength, and shine to brittle nails or thin, lank hair.^{[1] X Research source} A deficiency of keratin can result in hair loss, sagging skin and nail breakage. You can increase your keratin naturally by eating a diet rich in keratin and other nutrients. Avoid common keratin-busting habits to further increase your keratin, and try using products that contain or increase keratin.

Things You Should Know

Professional hair stylist Patrick Evan says to “eat a balanced diet and drink lots of water.” Vegetables, fish, and protein can increase your keratin levels from the inside out.

Method 1

Method 1 of 3:

Food

Keratin is found naturally in vegetables like kale, broccoli, onions, leeks, and garlic. Include these foods in your meals to boost your body’s keratin naturally. Liver, fish, yogurt, and low-fat milk are other good food sources of keratin.

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Include healthy proteins in your diet to help your body make more keratin. Eat lean meats, poultry, fish, eggs, and low-fat dairy. Remember that red meat is high in fat, so be sure to balance your other health needs with your keratin-friendly diet.^{[2] X Research source}
If you’re vegetarian or vegan, snack on high-protein products like walnuts, almonds, and beans.

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Include fatty fish in your meals several times a week. Salmon, mackerel, herring, trout, sardines, and tuna are good sources of omega-3 fatty acids that can help your body make keratin.^{[3] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source}

Limit salmon and canned tuna to 12 oz. per week.

Don’t eat mackerel if you’re pregnant – it’s considered a high-mercury fish that’s best avoided during pregnancy.

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Your body needs vitamin C to make keratin.^{[4] X Research source} Include plenty of fresh fruits and vegetables in your diet, as these are high in vitamin C. Some of the best produce for vitamin C include:^{[5] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source}

Citrus fruit and juice, like orange and grapefruit

Tropical fruits like cantaloupe, kiwi, mango, papaya, and pineapple

Strawberries, blueberries, blackberries, raspberries, cranberries, and watermelon

Broccoli, cauliflower, and Brussels sprouts

Peppers (green and red), tomatoes, and potatoes (sweet and white)

Leafy greens like cabbage, spinach, and turnip greens

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Your body needs biotin to make healthy hair and skin, partly due to its role in keratin production. Upping your intake of biotin-rich foods may improve hair and nail quality, though not much research has been done on this. Get biotin from foods like:

Eggs (with the yolk)

Vegetables like cauliflower, beans, blackeyed peas, soybeans, and mushrooms

Whole grains

Bananas

Nuts like almonds, peanuts, walnuts, pecans, peanuts and their nut butters

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Cystine is turned into a building block of keratin in your body. Include foods rich in cystine in meals regularly. Eggs are one of the best sources of cystine. Other good food options are beef, pork, seeds, and milk.^{[6] X Research source}
Choose lean and low-fat options, which are better for your heart and overall health.

Method 2

Method 2 of 3:

Products

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Some shampoos, conditioners, and styling products contain keratin. Using these products consistently over time may help build up protein on your hair that makes it smoother and softer.^{[7] X Research source} Look for these products at your local pharmacy or beauty supply store – they should be clearly labeled. Some examples include:

Keratin Complex Shampoo

It’s a 10 Miracle Shampoo Plus Keratin

KeratinPerfect shampoo by Sephora

Suave Color Care Keratin Infusion shampoo

Keranique Volumizing Shampoo for Thinning Hair

Step 2 Choose shampoo and conditioner with the right nutrients.

Use hair products that are enriched with vitamin E, vitamin B5, iron, zinc, and copper. It’s possible that these nutrients can increase your hair’s keratin production. Look for these nutrients on the label or on the ingredients list.^{[8] X Research source}

Method 3

Method 3 of 3:

Habits to Avoid

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Using an electric hair straightener can change and damage the structure of keratin fibers in your hair.^{[9] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source} If you’re trying to improve and increase keratin, blow dry your hair straight on a cool setting rather than using a straightening iron.

Bleaching your hair damages keratin and your hair’s cuticles.^{[10] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source} Using gentle dyes are okay, but avoid bleaching your hair if you want strong, healthy keratin.

Protect your hair from those strong summer rays, which can act like bleach on your hair and damage keratin. Wear a wide brimmed hat or cover yourself with an umbrella if you’ll be outdoors.^{[11] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source}

Fine, light-colored hair is more vulnerable to sun damage than thicker, coarser hair.
Protect your skin from sun damage by covering up or wearing sunscreen on exposed skin.

Step 4 Rinse your hair thoroughly after swimming.

Pools and hot tubs contain a lot of chlorine, a chemical that dries out your hair and damages keratin. If you’re going to swim in a pool, rinse your hair well with clean water afterwards.^{[12] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source}

Warnings

Products containing keratin are often NOT vegan. If you’re vegan, look for specific products that contain keratin from plant sources.

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