How to make nails and hair strong?

You’ve certainly heard about keratin. This protein is even very present in cosmetics that promise to leave hair and nails strong and healthy. In fact, keratin is responsible for improving the resistance of hair, nails and the outer layer of the skin. However, the best way to increase the amount of this protein in the body is through foods with keratin.

But, although it is common to refer to foods with keratin, the truth is that the foods do not contain the protein itself. What happens is that certain foods help to synthesize this protein through specific nutrients.

“Food is essential for maintaining keratin in the body. Consuming foods that contain zinc, selenium and biotin helps with this maintenance, as there are no foods with keratin.”explains dermatologist Christiane Ribeiro, for the Care for Life website.

So, if the aim is to have healthy hair, nails and skin, the ideal is to consume foods rich in protein and vitamins that boost the natural production of keratin in the body, improving their health and appearance.

What foods are rich in keratin?

As we explained above, in fact, there are no foods rich in keratin. What exists are foods that are rich in sources of nutrients that increase the production of this protein in the body, leaving hair and nails stronger and healthier.

1. Carrot

Carrots are one of the foods richest in vitamins A and C. In fact, these are nutrients that improve keratin synthesis, consequently improving the health of hair and nails. So, just one cup of carrots provides the necessary amount of food per day. Therefore, the best way would be to drink carrot juice for breakfast, in salads or as a snack if you prefer.

2. Manga

Mango is a very tasty fruit that is great for your health. Furthermore, it is rich in antioxidants that protect hair from free radical damage, as well as being rich in vitamin A. Therefore, due to its various benefits, the ideal is to take advantage of the mango season and enjoy the fruit however you prefer, in smoothies or fruit salad.

3. Ovo

The egg is a complete food, in addition to being rich in biotin, which is the essential vitamin for the formation of keratin in the body. Therefore, it is essential to have stronger, healthier and shiny hair. Anyway, the ideal would be to eat one to two eggs daily, preferably accompanied by fruits or vegetables.

4. Salmon

Salmon is another food that helps with the production of keratin in the body. So, just 85 grams of salmon per day is capable of increasing protein production and improving hair and nail health. This is because fish is rich in biotin and fatty acids.

5. Onion

Onion is also a very important food for the formation of keratin. So, if you’re not the biggest fan of onions, perhaps you should rethink your consumption of them to improve the health of your hair and nails. In fact, it doesn’t have to be raw onion, it can be cooked in soups, or added to salads, meats, etc.

6. Garlic

Garlic, as well as onions and leeks, are also a great source of sulfur, protein and vitamin C. In addition, garlic also contains manganese, selenium and calcium, nutrients that help in the production of keratin. Therefore, it should also be added to your daily diet.

7. Beans

Beans, in turn, are rich in zinc and fiber, and are therefore linked to maintaining healthy skin, hair and nails. This is because it helps in the production of collagen and stimulates the production of keratin. Therefore, it should also be part of your diet. The same goes for lentils.

8. Broccoli

Broccoli is also rich in sulfur, as well as other nutrients essential for the synthesis of keratin in the body. Therefore, a cup of cooked broccoli contains 124 mg of vitamin C and 4.6 g of protein. So, because it is low in calories, broccoli is great for losing weight and increasing keratin levels in the body.

9. Kale

Kale is another food that increases keratin production. It is rich in nutrients such as vitamin K, A, manganese, dietary fiber, calcium, potassium and iron.

10. Papaya

Papaya is another fruit rich in vitamin A, which is directly related to the production of keratin protein. But, more than that, it is also very important for cell renewal, as well as tissue recovery. Therefore, it helps to have softer and more beautiful skin, the same for hair and nails.

Nutrients that increase keratin production

Next, check out what nutrients these foods need to increase keratin production.

Vitamin A

Vitamin A is one of the most essential nutrients for keratin synthesis. Therefore, it is very important to eat foods rich in this vitamin, such as citrus fruits, such as oranges, and vegetables such as pumpkin, sweet potatoes, carrots, melon, among others. Furthermore, green vegetables such as spinach and kale are also great sources of this vitamin and should be part of your diet.

Biotin

Biotin, also known as vitamin B7, is famous for metabolizing the amino acids that produce keratin. Therefore, it helps to increase its quantity in the body. Therefore, the ideal is to focus on a diet rich in foods rich in biotin, such as nuts, beans, whole grains, cauliflower and mushrooms, legumes, bananas, broccoli, sweet potatoes, etc.

Protein

Protein that improves protein production, even indirectly. Protein offers a diversity of amino acids that are essential for protein synthesis, which in this case includes keratin. So, focus on a balanced and healthy diet, including red meat, fish, chicken, pork, eggs, milk and yogurt, which are foods rich in protein.

Sulfur

Despite being a mineral, sulfur is essential not only for the production of keratin, but also for the proper functioning of the body in general. So, in addition to increasing the production of this protein, sulfur is essential for the health of hair and nails. In fact, sulfur is present in several legumes, as well as eggs, nuts, cruciferous vegetables and even some fruits, such as avocado, for example.

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Sources: We Fashion Trends Care for Life Conquer your Life Good Form World