Keratin is a fibrous protein that is found in hair, nails, and skin. It is incredibly important for the health of these tissues, as it provides them with structure, strength, and elasticity.

While keratin is naturally produced in the body, it is also possible to increase the amount of keratin in your diet to promote healthy nails and glowing skin. Here are some of the best natural sources of keratin:.

Egg Yolks

Egg yolks are a great source of keratin. They are also rich in biotin, which is another important nutrient for healthy nails and hair. Biotin helps to strengthen the structure of the hair and nails, preventing breakage and splitting.

To get the most out of your egg yolks, try incorporating them into your diet in different ways. You could make a vegetable omelette, fry some eggs to go with avocado toast, or add a poached egg to a salad.

Almonds

Almonds are packed with nutrients that are essential for healthy skin, hair, and nails. They are particularly high in vitamin E, which is one of the best antioxidants for protecting the skin against environmental damage.

Vitamin E also helps to nourish the hair and nails, keeping them strong and healthy. Try snacking on a handful of almonds each day, or add them to a smoothie for a nutritional boost.

Salmon

Salmon is a great source of omega-3 fatty acids, which are essential for healthy skin. These fatty acids help to keep the skin hydrated and plump, preventing wrinkles and other signs of aging.

They also help to reduce inflammation in the body, which can contribute to skin redness and sensitivity. In addition to omega-3s, salmon is also a good source of protein, which is important for nail health. Try grilling or baking a piece of salmon for a healthy and delicious meal.

Dark Leafy Greens

Dark leafy greens like kale and spinach are some of the best sources of vitamins and minerals for healthy skin, hair, and nails. They are particularly high in vitamin A, which is essential for maintaining the health of all three.

Vitamin A helps to regulate the production of keratin in the body, ensuring that your nails and hair have the strength they need to grow long and healthy. Dark leafy greens are also rich in antioxidants, which help to protect the skin from damage caused by free radicals. Try incorporating more kale and spinach into your diet by adding them to smoothies or salads.

Sweet Potatoes

Sweet potatoes are a great source of beta-carotene, which is converted to vitamin A in the body. As we mentioned earlier, vitamin A is essential for healthy skin, hair, and nails.

Beta-carotene also acts as an antioxidant, helping to protect the skin against damage caused by UV radiation. In addition to beta-carotene, sweet potatoes are also a good source of copper, which is important for collagen production. Collagen is the protein that gives skin its elasticity, and it also plays a role in nail health.

Try baking a sweet potato for a nutritious and delicious side dish.

Berries

Berries are some of the best sources of antioxidants for healthy skin. They are particularly high in vitamin C, which is essential for the production of collagen.

Vitamin C also helps to protect the skin against damage caused by UV radiation, pollution, and other environmental factors. In addition to vitamin C, berries are also a great source of fiber, which helps to regulate digestion and promote healthy detoxification. Try adding some mixed berries to your breakfast cereal or oatmeal for a delicious and nutritious start to the day.

Avocados

Avocados are high in healthy fats, which help to nourish the skin from the inside out. They are particularly high in monounsaturated fats, which have been shown to reduce inflammation in the body.

Inflammation can cause a variety of skin problems, including acne, eczema, and psoriasis. The vitamin E in avocados also helps to protect the skin against damage caused by free radicals. Try adding some sliced avocado to your salad, or using it to make a delicious and nutritious guacamole.

Lentils

Lentils are a great source of protein, which is important for nail health. They are also high in iron, which helps to transport oxygen to the cells of the body. This is particularly important for the skin, as well-oxygenated skin is healthy and glowing.

Lentils are also a good source of zinc, which helps to regulate oil production in the skin. Try adding some cooked lentils to your salad, or using them as a protein source in vegetarian soups and stews.

Citrus Fruits

Citrus fruits like oranges, lemons, and grapefruits are high in vitamin C, which is essential for healthy skin, hair, and nails. As we mentioned earlier, vitamin C is important for the production of collagen, which gives the skin its elasticity.

It is also an important antioxidant, helping to protect the skin against damage caused by free radicals. Citrus fruits are also a great source of flavonoids, which have anti-inflammatory properties. Try adding some fresh-squeezed orange juice to your breakfast routine, or eating a grapefruit as a healthy snack.

Bone Broth

Bone broth is a nutritious and delicious way to improve the health of your skin, hair, and nails. It is made by simmering bones from chicken or beef, along with vegetables and herbs, for several hours.

The resulting broth is rich in collagen, which is essential for strong and healthy skin, hair, and nails. Collagen is also important for joint health, so bone broth can help to reduce inflammation and improve mobility. Try drinking bone broth as a warm and soothing snack, or using it as a base for soups and stews.

Conclusion

By incorporating these natural sources of keratin into your diet, you can promote healthy and glowing nails and skin. From eggs and almonds to berries and lentils, there are plenty of delicious and nutritious options to choose from.

So go ahead and experiment with new flavors and recipes, and enjoy the benefits of healthy keratin levels!.