Keratin is a fibrous protein that keeps your hair, nails, and cuticles or the outermost layer of your skin healthy. By increasing the production of keratin in your body, you will also improve flexibility, strength and shine in your hair, skin and nails. Conversely, a deficiency of keratin will encourage hair loss, reduce skin elasticity, and make nails more easily broken. To increase keratin levels in the body naturally, try to eat more foods rich in keratin and other nutrients needed by the body. Also avoid habits that risk reducing keratin levels in the body, and get used to using treatment products that contain or are able to increase keratin levels.
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Method 1 of 3: Eating the Right Food
Step 1. Eat foods that contain keratin
Natural keratin is found in vegetables such as kale, broccoli, onions, chives, and garlic. Therefore, increase the frequency of eating these foods to encourage the natural production of keratin in the body. In addition, some other good sources of keratin for the body are beef liver, fish, yogurt, and low-fat milk.
Step 2. Eat a high-protein diet
In fact, eating healthy sources of protein can help your body produce more keratin. Therefore, try to increase the consumption of low-fat meat, poultry, fish, eggs, and low-fat dairy products. Because red meat tends to contain higher levels of fat, balance the nutrients in the body by eating other foods that do not risk damaging keratin.
For those of you who are vegetarian or vegan, some high-protein snacks that you can try are walnuts, almonds, and beans or legumes
Step 3. Increase the levels of omega 3 fatty acids in the body
To do this, eat fatty fish several times a week. Salmon, mackerel, herring, trout, sardines, and tuna are some examples of sources of omega 3 fatty acids that can help increase the production of keratin in your body.
- Don't eat more than 350 grams of canned salmon and tuna each week.
- Women who are pregnant should not eat mackerel! Remember, mackerel is claimed to contain very high levels of mercury so it should be avoided during pregnancy.
Step 4. Increase vitamin C levels in the body
Remember, the body needs enough vitamin C to produce keratin. Therefore, increase the consumption of fruits and vegetables that are high in vitamin C such as:
- Citrus fruits and their juices, such as oranges or grapes
- Tropical fruits such as cantaloupe, kiwi, mango, papaya and pineapple
- Strawberries, blueberries, black berries, raspberries, cranberries and watermelon
- Broccoli, cauliflower and brussels sprouts
- Green and red peppers, tomatoes, potatoes and sweet potatoes
- Green leafy vegetables such as cabbage, spinach and turnips
Step 5. Eat foods rich in biotin
The human body requires biotin to increase keratin production and improve hair and skin health. Therefore, increasing the consumption of foods containing biotin is thought to be able to improve the quality of your hair and skin, although not many scientific studies have been conducted to prove this claim. Some types of foods that are rich in biotin are:
- Egg (with yolk)
- Vegetables such as cauliflower, beans, black eye beans, soybeans, and mushrooms
- Whole grains
- Banana
- Peanuts, almonds, walnuts, pecans and jams made from these ingredients
Step 6. Increase cystine consumption through food
In the body, cystine will be converted into keratin. Therefore, increase the consumption of foods rich in cystine such as eggs, beef, pork, whole grains, and milk.
Choose low-fat or better-fat-free foods to maintain a healthy heart and overall body
Method 2 of 3: Using the Right Products
Step 1. Buy hair care products that contain keratin
Several types of shampoo, conditioner, and hair styling products that are sold in the market contain keratin. Try using it to increase protein levels, which can make hair feel smoother and softer over time. You can easily find such products in pharmacies or beauty stores. Read the label that says the ingredients for the product so you don't buy the wrong one, OK! Some examples of products worth considering are:
- Keratin Complex Shampoo
- Shampoo It's a 10 Miracle 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 proper nutrition
To increase keratin levels, choose hair care products that are rich in vitamin E, vitamin B5, iron, zinc, and copper. Before buying any product, always read the label containing the raw materials that make up the product listed on the packaging.
Method 3 of 3: Avoid Habits That Can Reduce Keratin Levels in the Body
Step 1. Do not straighten your hair with a straightener
Using a straightener to straighten your hair can change and damage the structure of the keratin fibers in your hair. If you want to increase the level of keratin in your hair, simply blow dry your hair using a low-temperature dryer instead of a straightener.
Step 2. Do not bleach or remove dark pigment from hair
The bleaching process can damage the keratin and cuticle (outermost layer) of the hair. If you really want to dye your hair, use a medium-intensity dye, but don't bleach if you want the keratin in your hair to stay healthy and strong.
Step 3. Protect hair from sun exposure
In fact, high-intensity sunlight can erode the hair layer and damage the keratin in it. Therefore, always protect your hair by wearing a wide hat or umbrella when you have to go outside.
- Fine, thin, and light-colored hair is more susceptible to sun damage than thick, coarse hair.
- Apply sunscreen cream on exposed and uncovered areas of the skin to protect it from sun damage.
Step 4. Rinse hair well after swimming
Swimming pools and hot tubs contain large amounts of chlorine, a chemical that can dry hair and damage keratin. Therefore, always rinse your hair with clean water after swimming to remove the residual chlorine that is attached.
