Eggs have emerged as the best source of biotin, a vital nutrient that leads to keratin synthesis.
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Sunflower seeds can boost hair growth and scalp health as they contain essential vitamin E, zinc, selenium, and biotin. These key nutrients can also enhance scalp circulation, strengthens root, reduce breakage, hydrate scalp, and improve overall hair health.
Deficiency of protein has emerged as the major cause of hair fall as hair is made of a protein known as keratin. When the human body does not get adequate protein intake, it tends to divert that little protein to key organs causing brittle, weak, and falling tresses. In order to prevent such situation, protein rich diet is necessary. Along with protein, you need sufficient intake of biotin and vitamin A that converts to keratin. It can potentially improve hair growth and strength. Keratin is an important structural protein that can be found in hair, skin, and nails.
Keratin is significant for maintaining skin structure, promote wound curing, and supporting healthy hair and strong nails. Keratin supplements can support hair fall, boost nail growth, and enhance skin texture. Below are 5 foods that can support and improve keratin production:
1. Eggs: Consumption of eggs can significantly enhance keratin production naturally. Eggs have emerged as the best source of biotin, a vital nutrient that leads to keratin synthesis. When you eat one single boiled egg, it can offer 10 mcg of this nutrient or 33% of the daily value or DV. It is worth mentioning here that proteins found in egg can boost keratin production as you can get 6 grams of protein from one large 50 grams egg. Eggs can also offer other important healthy nutrients such as selenium, riboflavin, vitamin A and vitamin B12, according to a report featured in healthline. 1
2. Salmon: It is a rich source of protein. If you consume 85 grams of salmon, you can get 17 grams of protein. It is also an excellent source of biotin, a vital nutrient that enhances production of keratin. Salmon fish contains adequate Omega-3 fatty acids, vital fat that can support and boost hair growth, promote density of hair, and prevent hair fall. The health fat decreases scalp inflammation, strengthen hair, and supports the growth phase of hair follicles. If you consume omega-3 rich diet, it can reduce hair loss and improve hair thickness.
3. Onions: They can significantly boost keratin production. Onions are an excellent source of N-acetylcysteine, a plant antioxidant that the human body converts into an amino acid known as L-cysteine-a vital component of keratin. Onion can also offer folate, a key micronutrient important for maintaining healthy hair follicles. According to a study featured in National Library of Medicine, “the use of crude onion juice gave significantly higher results with regard to hair re-growth.” 2
4. Sweet Potatoes: They are rich in key nutrients and can support keratin production. Sweet potatoes contain high amounts of provitamin A carotenoids. Provitamin A carotenoids such as beta carotene gets converted into vitamin A. If you consume approximately 150 grams of sweet potato, it can offer 1150 mcg (over 100% of daily value) of provitamin A. Vitamin A enhances keratin synthesis and vital for overall skin and hair health. If you eat orange sweet potato, it can offer adequate amount of potassium, manganese, vitamin B6, and vitamin C.
Sweet potatoes also boost hair growth by offering high amount of beta-carotene that the body converts into vitamin A. It is necessary for sebum production that can keep the scalp and hair moisturised. Sweet potato also contains iron and copper that can support hair growth, hair strength, follicle health, and reduce breakage.
5. Sunflower Seeds: The seeds can boost hair growth and scalp health as they contain essential vitamin E, zinc, selenium, and biotin. These key nutrients can also enhance scalp circulation, strengthens root, reduce breakage, hydrate scalp, and improve overall hair health. If you consume 35 grams of sunflower seeds, it can provide 7 grams of protein and 2.6 mcg of biotin. The seeds are also great source of other micronutrients like copper, selenium, and pantothenic acid.
Mangoes: The fruit can support the keratin synthesis effectively. It is a rich source of provitamin A as it can offer 89 mcg of it, if you eat 165 grams of mangoes. Mangoes also contain several other vital nutrients like vitamin C and folate that can support skin and hair health.
7. Garlic: Just like onion, garlic too contains adequate amount of N-acetylcysteine, that the body converts into L-cysteine, an amino acid discovered in keratin. Garlic can also support skin health. Garlic extracts can also protect keratinocyte cells, that can lead to keratin production. The famous allium vegetable can also support wound healing, prevent microbial infection, and reduces signs of ageing. It also contains healthy micronutrients such as manganese, vitamin B6, and vitamin C.
Besides the aforementioned foods you can also try 4 powerful remedies that can boost hair growth.
4 Powerful Remedies To Boost Hair Growth
Aloe Vera Juice: It contains proteolytic enzymes that can significantly repair dead skin and hair follicles. Aloe vera juice can lead to fast hair growth and it is ideal to sip it in the morning. If you have an aloe vera plant in your home, you just need to pluck the lead. Peel the leaf and take gel in a bowl. Blend the gel along with carrot, apple, and amla for maximum benefits. Consume it immediately. Moderation is the key as excess of everything is not a sustainable option to accomplish the desired goal.
Fenugreek Seeds Water: Also known methi dana, the seeds contain adequate amount of folic acid, vitamin A, K, C along with important minerals such as calcium, potassium, and iron. It can provide you the much-needed protein. It can boost hair growth and cure other hair issues like dandruff and itchy scalp. You need to soak one teaspoon of the seeds in water overnight and sip it next morning on empty stomach. The presence of protein and nicotinic acid in the seeds can make the hair roots stronger and boost circulation. Meanwhile, lecithin can condition the scalp and hair. Proteins and amino acids can rebuild the damaged hair shafts and enhance elasticity.
Dietitian Shweta J Panchal shared a powerful hair oil recipe to cure hair fall. Heat coconut oil in a pan, add 2 amla, few cloves, some fenugreek seeds. Heat all the ingredients on sim flame for few minutes. Let it cool and strain the oil. Use this DIY oil to control hair fall and improve scalp health. She said, “this DIY oil not only reduces hair fall but also nourishes your hair, making it thicker, shinier, and stronger.” You may use it twice a week and see the difference, she concluded. 3
Barley Water: It is a rich source of iron and copper that can increase the production of red blood cells, essential for making hair follicles stronger. This stunning home remedy can be prepared with hulled barley or pearl barley for boosting hair growth. You can boil the barley in water, add salt to taste, and let it simmer for approximately 20 minutes. Add lemon and honey to enhance the taste and benefits.
Almonds And Banana Shake: Almond is a powerful source of protein, zinc, and essential vitamins that can boost hair growth. Presence of vitamin E in the dry fruit can be absolutely beneficial for hair growth as it pushes the production of keratin. Meanwhile, banana contains calcium and folic acids, essential for hair nourishment. You can simply prepare almond and banana shake by simply blending them together. You can add flaxseeds, nuts, cinnamon powder, and honey to enhance the benefits of the shake.
FAQs
How does protein deficiency cause hair fall?
Protein deficiency leads to hair fall because hair is primarily made of keratin, a structural protein. When the body lacks sufficient protein intake, it prioritizes vital organs, reducing protein availability for hair. This results in brittle, weak hair that falls out more easily.
Which foods are most effective in naturally boosting keratin production?
Foods like eggs, salmon, onions, sweet potatoes, and sunflower seeds effectively boost keratin production. Eggs provide high biotin and protein; salmon offers protein and omega-3 fatty acids; onions supply N-acetylcysteine; sweet potatoes are rich in provitamin A; and sunflower seeds supply vitamin E, zinc, and biotin.
How do omega-3 fatty acids in salmon help reduce hair fall?
Omega-3 fatty acids in salmon decrease scalp inflammation, strengthen hair strands, and support the growth phase of hair follicles. This helps reduce hair fall, improve hair density, and promote healthier, thicker hair.
Can incorporating these keratin-boosting foods improve hair growth quickly?
While incorporating keratin-boosting foods like eggs and sweet potatoes supports hair growth, visible results depend on individual health, extent of deficiency, and consistent dietary habits. Nutrient-rich diets typically support gradual improvement in hair strength and growth over weeks to months.
Are keratin supplements necessary if I eat keratin-boosting foods regularly?
Keratin supplements can aid hair, skin, and nail health, but regular consumption of keratin-boosting foods rich in protein, biotin, and vitamins often sufficiently supports keratin synthesis naturally. Supplements may be considered if dietary intake or absorption is inadequate.
National Library of Medicine|Onion juice (Allium cepa L.), a new topical treatment for alopecia areata
Dietitian Shweta J Panchal via Instagram|Say goodbye to hair fall and hello to stronger roots
Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.
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