How to Increase Keratin

Keratin is a special protein that protects hair, skin, and nails by keeping them strong and healthy. However, sometimes, our everyday activities and the things in our environment can make it hard for our bodies to produce enough keratin. By paying attention to what we eat and using the right products, we can give our bodies a boost in keratin production.

Following are the three different and effective methods to increase the keratin level in your body:

Method 1: Food

Eat foods that contain Keratin

Boosting keratin levels in your body can start right in your kitchen! Incorporating foods rich in keratin into your diet can naturally enhance your body's keratin levels. Here are some easy-to-find options

• Vegetables: Vegetables like kale, broccoli, onions, leeks, and garlic are packed with keratin. Try to include these in your meals regularly.
• Protein: Foods like liver and fish are excellent sources of keratin. Additionally, yogurt and low-fat milk also contain keratin, making them great choices to add to your diet.

By including these keratin-rich foods in your meals, you can support your body in maintaining healthy hair, skin, and nails.

Consume Omega-3 Fatty Acids

Add omega-3 fatty acids to your diet to help produce keratin. Oily fish like salmon, mackerel, herring, trout, sardines, and tuna have lots of omega-3s, which are good for making keratin in your body.

It's recommended to include fatty fish in your meals several times a week to ensure an adequate intake of omega-3s. However, it's important to keep in mind the following considerations:

• Limit Salmon and Canned Tuna: To avoid excessive mercury exposure, consume salmon and canned tuna in moderation, restricting your intake to 12 ounces per week.
• Avoid Mackerel During Pregnancy: If you're pregnant, it is advisable to refrain from consuming mackerel due to its high mercury content, which can pose risks to fetal development. Opt for other omega-3-rich fish options instead.

By incorporating omega-3-rich fish into your diet while being mindful of these recommendations, you can support the natural production of keratin in your body for healthier hair, skin, and nails.

Protein Rich Diet

Eating foods high in protein is important for making keratin in your body. Incorporating healthy protein sources into your meals supports this process. Here are some protein-rich foods to include in your diet:

• Lean Meats: Choose low-fat meats like chicken, turkey, and lean beef or pork cuts.
• Poultry: Include poultry like chicken and turkey in your meals as they are excellent sources of protein.
• Fish: Fish, such as salmon, tuna, and trout, have both protein and omega-3 fatty acids. These help make keratin in your body.

• Eggs: Eggs are a flexible and healthy source of protein that can be used in many different meals.
• Low-Fat Dairy: Add low-fat dairy foods such as yogurt, cheese, and milk to your diet to get more protein without having too much fat.

It's important to note that while red meat is also a protein source, it tends to be higher in fat. If you choose to include red meat in your diet, do so in moderation and consider balancing it with other protein sources and your overall health goals.

If you're vegetarian or vegan, there are many protein-rich options to choose from:

• Nuts and Seeds: Snack on nuts like walnuts and almonds, as well as seeds such as pumpkin and sunflower seeds, to increase your protein intake.
• Legumes: Beans, lentils, and chickpeas are the best plant-based protein sources, so include them in your meals.

By ensuring you consume a protein-rich diet, whether through animal or plant-based sources, you can provide your body with the necessary building blocks to produce keratin, promoting the health and strength of your hair, skin, and nails.

Increase your Vitamin C Intake

Boost your vitamin C intake to support keratin production in your body. Vitamin C is essential for this process. To get more of it, incorporate plenty of fresh fruits and vegetables into your diet. Here are some of the best sources of vitamin C:

• Citrus Fruits: Oranges and grapefruits, as well as their juices, are great options.
• Tropical Fruits: Enjoy fruits like cantaloupe, kiwi, mango, papaya, and pineapple to increase your vitamin C intake
• Berries: For a boost of vitamin C, eat strawberries, blueberries, blackberries, raspberries, cranberries, and watermelon.
• Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts are perfect choices because they are packed with vitamin C.
• Peppers and Tomatoes: Both green and red peppers, as well as tomatoes, are high in vitamin C.
• Potatoes: Whether sweet or white, potatoes are good sources of vitamin C.
• Leafy Greens: Incorporate cabbage, spinach, and turnip greens into your meals to add more vitamin C.

When you eat these foods that are rich in vitamin C, your body makes keratin, which keeps your hair, skin, and nails strong.

Add Biotin Rich Food

Include foods rich in biotin in your diet to support the health of your hair and skin. Biotin is very important for making keratin, which helps keep your hair and nails healthy. While more research is needed to fully understand its effects, increasing your intake of biotin-rich foods may potentially improve the quality of your hair and nails.

Here are some foods that have lots of biotin:

• Eggs: Enjoy eggs, especially with the yolk, to boost your biotin intake.
• Vegetables: To increase your biotin levels, incorporate vegetables like cauliflower, beans, black-eyed peas, soybeans, and mushrooms into your meals.
• Whole Grains: To provide your body with biotin, add whole grains to your diet, like oats, barley, and brown rice.
• Bananas: Snack on bananas, which are not only delicious but also contain biotin to support your hair and skin health.
• Nuts: Enjoy nuts like almonds, peanuts, walnuts, and pecans and their respective nut butter as a tasty way to add biotin to your diet.

By incorporating these biotin-rich foods into your meals, you can help ensure that your body has an adequate supply of biotin to support keratin production, ultimately promoting healthier hair and nails.

Add Cysteine- Rich Foods

Ensure you include cysteine-rich foods in your diet to support the production of keratin in your body. Cysteine serves as a crucial building block for keratin, which is required for healthy skin, hair, and nails. Here are some foods that are excellent sources of cysteine:

• Eggs: Eggs are one of the best sources of cysteine. Include them regularly in your meals to support keratin production.
• Meat: Beef and pork are also good sources of cysteine. Choose lean, low-fat options to promote heart health and overall well-being while still consuming cysteine
• Seeds: Incorporate seeds into your diet, as they are rich in cysteine. Sunflower seeds, pumpkin seeds, and sesame seeds are some great choices
• Milk: Milk is another food that contains cysteine. Enjoy low-fat or skim milk to reduce your intake of saturated fat while still getting the benefits of cysteine.

By including these cysteine-rich foods in your meals, you can ensure that your body has enough supply of this important amino acid. This amino acid increases the production of keratin and ultimately promotes the health of your hair, skin, and nails.

Method 2: Hair Products

Consider using keratin-based hair products to enhance the health and appearance of your hair. These products, including shampoos, conditioners, and styling products, contain keratin, a protein that can help strengthen and smooth your hair over time. By consistently using these products, you may notice improvements in the texture and softness of your hair.

Here are some examples of keratin-based hair products that you can find at your local pharmacy or beauty supply store:

• Keratin Complex Shampoo
• Keratin Perfect Shampoo by Sephora
• Suave Color Care Keratin Infusion Shampoo
• Keranique Volumizing Shampoo for Thinning Hair

Look for these products, which are clearly labeled as containing keratin, to reap the benefits of this protein for your hair. Adding them to your hair care routine can help nourish and strengthen your hair strands, promoting healthier-looking locks.

Selecting the right shampoo and conditioner can significantly impact the vitality and health of your hair. Opt for products that are enriched with key nutrients such as vitamin E, vitamin B5, iron, zinc, and copper. These nutrients play very important roles in supporting overall hair health and may also contribute to increased keratin production in the hair follicles.

When shopping for products related to hair care, carefully examine the labels or ingredients list to ensure they contain these beneficial nutrients. Here's why each of these nutrients is essential for your hair:

• Vitamin E: It is known for its antioxidant properties and helps protect hair follicles from damage caused by free radicals, promoting healthier hair growth.
• Vitamin B5 (Panthenol): Vitamin B5, also known as panthenol, helps moisturize and strengthen hair strands, reducing breakage and enhancing hair elasticity.
• Iron: Iron deficiency is one reason for hair loss and thinning. Ensuring an adequate intake of iron promotes proper circulation to the scalp and improves healthy hair growth.
• Zinc: Zinc is also very essential for a healthy scalp and to improve hair follicle function. It aids in the repair and growth of hair tissues.
• Copper: Copper is required in the production of melanin, the pigment responsible for hair color. It also improves the structural integrity of hair strands.

By incorporating shampoo and conditioner enriched with these nutrients into your hair care routine, you can nourish your hair from within, potentially boosting keratin production and promoting stronger, healthier hair overall.

Method 3: Habits You Should Avoid

Avoid Hair Straighteners

Avoid using a hair straightening iron as it can damage the keratin fibers in your hair. The high heat from electric hair straighteners can alter the structure of keratin, leading to potential damage and weakening of the hair strands.

Instead of using a straightening iron, consider blow-drying your hair straight using a cool setting. This method can help achieve a sleek look without subjecting your hair to excessive heat, minimizing the risk of keratin damage. By opting for gentler styling techniques, you can help preserve the integrity of your hair and support its natural keratin production for healthier-looking locks.

Avoid Bleach

Avoid bleaching your hair, as it can damage the keratin and cuticles of your hair strands. The bleaching process involves harsh chemicals that strip away the natural pigment in your hair, leading to weakened keratin fibers and compromised hair cuticles.

While using gentle hair dyes is generally considered safe, bleaching should be avoided if you aim to maintain strong and healthy keratin in your hair. Opting for alternative hair coloring methods that don't involve bleach can help preserve the integrity of your hair and support its natural keratin production.

By avoiding bleaching treatments and opting for gentler hair coloring alternatives, you can help safeguard the health of your hair and maintain strong, resilient keratin for lustrous locks.

Protect from Sun Rays

It's essential to protect your hair from the sun's powerful rays during the summer months. Sun exposure can have a bleaching effect on your hair, leading to damage to the keratin structure. To protect your hair:

• Cover Up: Wear a wide-brimmed hat or use an umbrella when spending time outdoors to provide shade and minimize direct exposure to sunlight.
  
• Choose Protective Styles: Opt for hairstyles that cover and protect your hair, such as braids, buns, or wearing a scarf or cap.
• Consider Hair Products: Use hair products with UV protection to create an additional barrier against sun damage.
• Hair Type Matters: Fine, light-colored hair is more vulnerable to sun damage in comparison to thicker, coarser hair. Take extra precautions to shield delicate hair types from UV rays.
• Protect Your Skin: Additionally, protect your skin from sun damage by covering up exposed areas or applying sunscreen with SPF to prevent sunburn and potential skin damage.

Taking proactive measures to shield your hair from the sun's harmful effects can help maintain the integrity of your hair's keratin and keep it looking healthy and vibrant.

Rinse Hair Properly

After swimming, especially in pools or hot tubs, it's crucial to rinse hair thoroughly. Chlorine, a common chemical used to sanitize pools, can remove natural oils from your hair and damage the keratin structure.

To protect your hair:

• Rinse After Swimming: After swimming, rinse your hair with clean water as soon as possible. This helps to remove chlorine and similar other chemicals from your hair, preventing them from drying it out and damaging keratin.
• Use Conditioner: Follow up with a moisturizing conditioner to regain lost moisture and nourish your hair after exposure to chlorine.
• Consider Protective Measures: Wear a swim cap to minimize direct contact between your hair and pool water, especially if you swim frequently.

By rinsing your hair after swimming and taking appropriate protective measures, you can help preserve the health and integrity of your hair's keratin, which keeps it strong, smooth, and resilient.