Dante Carrillo
Keratin is a structural protein that helps form hair, nails, and skin. It is produced naturally by the body and helps support skin, heal wounds, and maintain healthy hair and nails. However, an excess of keratin can lead to clogged pores and skin conditions such as keratosis pilaris, which is characterised by small bumps on the skin. While the exact cause of keratin overproduction is unknown, it is believed to be influenced by genetic factors and skin conditions. Dietary factors can also impact keratin formation by providing the necessary nutrients for protein synthesis and maintaining skin health. For instance, a diet rich in protein and vitamins A, C, D, and E, as well as minerals like zinc and iron, supports healthy keratin levels. On the other hand, deficiencies in these nutrients can affect keratin production and lead to skin, hair, and nail issues.
| Characteristics | Values |
|---|---|
| Keratin-rich foods | Eggs, salmon, onions, garlic, sweet potatoes, mangoes, lean meats, legumes, fish |
| Vitamins | A, C, D, E |
| Minerals | Zinc, iron |
| Natural remedies | Coconut oil, oatmeal baths, apple cider vinegar |
| Moisturizers | Ceramides, shea butter, glycerin, hyaluronic acid, urea, lactic acid, alpha hydroxy acids |
| Treatments | Chemical peels, glycolic acid peels, steroid creams, triamcinolone |
| Disorders | Keratosis pilaris, monilethrix, palmoplantar keratoderma |
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What You'll Learn
Keratin-rich foods
Keratin is a type of structural protein found in hair, skin, and nails. It is naturally produced by the body and helps to maintain the structure of the skin, supports wound healing, and keeps hair and nails healthy and strong. While keratin treatments and supplements are available, a balanced diet filled with foods rich in specific nutrients can help promote the body's natural keratin production.
Eggs are a great source of biotin, an essential nutrient involved in keratin synthesis. A single cooked egg provides 10mcg of biotin, which is 33% of the Daily Value (DV). Eggs are also a source of protein, with 6 grams of protein packed into one large 50-gram egg.
Onions are high in N-acetylcysteine, a plant antioxidant that the body converts into L-cysteine, an amino acid that is a component of keratin. Onions are also a source of folate, an essential micronutrient necessary for maintaining healthy hair follicles.
Sweet potatoes are highly nutritious and great for promoting keratin production. They are packed with beta-carotene, which the body converts into vitamin A. Beta-carotene stimulates essential cell regeneration.
Beef liver is a concentrated source of biotin, with just 3 ounces (85 grams) of cooked beef liver providing 31mcg of biotin, exceeding the daily needs at 103% of the DV. Beef liver is also a source of protein, vitamin A, vitamin B12, folate, riboflavin, and iron.
Other foods that may support keratin production include mangoes, pumpkin seeds, spinach, almonds, and avocados. These foods are rich in various nutrients, including provitamin A, vitamin C, vitamin E, copper, zinc, omega-3s, and iron, all of which can contribute to overall skin and hair health.
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Keratin production and diet
Keratin is a structural protein that helps form hair, nails, and the skin's outer layer (epidermis). It is essential for maintaining the structure of the skin, supporting wound healing, and keeping hair and nails healthy and strong.
Keratin is mostly made up of protein, so a diet rich in high-quality proteins like lean meats, fish, legumes, and eggs supplies the building blocks required for keratin synthesis. Eggs are a great source of biotin, an essential nutrient involved in keratin synthesis. A single cooked egg provides 10mcg of this nutrient, or 33% of the Daily Value (DV).
Vitamins A, C, D, and E, as well as minerals like zinc and iron, are also required for skin health and keratin formation. Deficiencies in these nutrients can affect keratin production and cause skin, hair, and nail issues. Vitamin A, for example, is necessary for keratin synthesis, and oral vitamin A treatments may help with more severe keratin disorders. Mangoes, sweet potatoes, and garlic are all excellent sources of vitamin A.
In addition to these nutrients, omega-3 fatty acids, found in salmon, are important for maintaining appropriate keratin levels and general skin health.
While it is important to consume these nutrients, it is also possible to consume too much keratin, which can lead to a build-up and skin conditions such as keratosis pilaris. This condition is characterised by small white or red dots and rough, bumpy skin. While it is harmless, it can be treated with medical treatments, exfoliants, and moisturisers.
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Keratin buildup reduction
While it is unclear exactly what causes the body to produce excess keratin, it is known that this overproduction can lead to keratin buildup, which can manifest as small, rough bumps on the skin called keratosis pilaris. Keratosis pilaris is a harmless condition, but you may want to reduce its appearance.
Moisturise your skin
Moisturising is vital for softening keratin and preventing excessive buildup. Look for moisturisers that include ingredients that boost skin hydration and improve skin barrier function. Ingredients such as urea, lactic acid, ceramides, shea butter, glycerin, hyaluronic acid, and alpha hydroxy acids (AHAs) are all effective in softening rough, dry skin and helping to break down keratin plugs.
Exfoliate your skin
Exfoliation can help to remove dead skin cells and prevent the buildup of cells in your follicles. You can use a loofah or washcloth when washing to gently exfoliate your skin. Chemical exfoliants, such as glycolic acid, salicylic acid, and beta hydroxy acids (BHAs), are also effective in breaking down keratin plugs and promoting smoother skin.
Medical treatments
If none of the above techniques improve your skin's condition, consult a doctor. They may prescribe a steroid cream, such as triamcinolone 0.1%, or suggest a chemical peel to help smooth out your skin and improve the appearance of keratosis pilaris.
Lukewarm baths and showers
Avoid hot water when bathing or showering, as it dries out the skin and can worsen the condition. Lukewarm water and limiting shower time help to maintain good hygiene without stripping your body of its natural oils.
Dietary adjustments
While there is no direct link between diet and keratin buildup, a diet rich in vitamins and antioxidants can support skin health and promote a smoother complexion. Aim to include plenty of fruits, vegetables, lean meats, fish, legumes, and healthy fats in your meals to nourish your skin. Drinking plenty of water is also essential for keeping your skin hydrated and healthy, which is crucial for maintaining correct keratin levels.
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Keratin and skin health
Keratin is a protein that your body produces naturally. It is found in your hair, nails, skin, glands, and organs. Keratin provides support and protection, helping to maintain the structure of your skin, supporting wound healing, and keeping your hair and nails healthy and strong.
There are 54 types of keratin produced by the body, 28 of which are type I and 26 are type II. Type I keratins are smaller and more acidic, promoting and maintaining the health of epithelial cells on the outside of the body. Type II keratins consist of basic-neutral, high-weight proteins that balance type I keratins and govern cell activity.
While keratin is essential for skin health, an excess can lead to keratin buildup, causing conditions like keratosis pilaris, where keratin clogs pores and blocks hair follicles, resulting in small bumps on the skin. This condition can be treated with over-the-counter moisturizers, exfoliants, or prescribed treatments like steroid creams and chemical peels.
To support healthy keratin levels in the body, a balanced diet with specific nutrients is essential. Nutrients like protein, biotin, vitamin A, and omega-3 fatty acids are crucial for keratin synthesis and overall skin health. Examples of keratin-rich foods include eggs, beef liver, onions, garlic, sweet potatoes, mangoes, and sunflower seeds.
While keratin treatments and supplements are advertised to improve hair and skin health, it is important to be cautious as some treatments may contain chemicals like formaldehyde, which can have side effects. Consult with healthcare professionals if you are considering such treatments or experiencing any adverse reactions.
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Keratin and hair health
Keratin is a type of structural protein that occurs naturally in your hair, skin, and nails. It is responsible for maintaining the structure of your skin, supporting wound healing, and keeping your hair and nails healthy and strong. There are 54 kinds of keratin in the human body, 28 of which are type I, and 26 of which are type II. Of these, 17 are skin cell (epithelial) keratins, and 11 are hair keratins.
Keratin helps form a protective shield around the hair, and when it is optimised, it leads to stronger, healthier hair. This protective shield helps hair dry faster, reduces frizz, and smooths curls, making them appear softer. Replenishing the keratin in your hair can cause it to look thicker and grow faster, as the ends are less likely to break off.
Keratin can be depleted from hair through environmental factors and daily stressors, such as heat styling, chemical treatments, dry or humid weather, and age. Keratin treatments, shampoos, conditioners, and styling products can help protect, repair, and strengthen hair that has been damaged. However, some keratin treatments contain formaldehyde, which can be dangerous if inhaled and may cause negative health effects, including an increased risk of certain cancers.
You can also support your body's synthesis of keratin by eating a balanced diet filled with foods rich in protein, biotin, and vitamin A. Examples of keratin-rich foods include eggs, onions, garlic, mangoes, and sweet potatoes.
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Frequently asked questions
A diet rich in protein, vitamins, and minerals can cause a keratin buildup. Keratin is a type of protein, so eating foods with high protein content can lead to excess keratin. Vitamins A, C, D, and E, as well as minerals like zinc and iron, are all essential for skin health and keratin formation. Deficiencies in these vitamins and minerals can cause skin, hair, and nail issues, but an excess can also lead to keratin buildup.
Eggs, salmon, onions, garlic, sweet potatoes, and mangoes are all foods that are rich in keratin.
Excess keratin can cause skin conditions such as keratosis pilaris, follicular keratosis, monilethrix, and palmoplantar keratoderma. Symptoms of these conditions include small, rough bumps on the skin, usually white or red, that can become inflamed.
To reduce keratin buildup, you can try chemical exfoliants such as glycolic acid, lactic acid, or salicylic acid. You can also try natural remedies such as coconut oil, oatmeal baths, and apple cider vinegar. Keeping your skin hydrated by drinking plenty of water and moisturizing can also help to prevent keratin buildup.
