W.Minh Tuan-(based on a variety of information)

Keratin is a structural protein found in your hair, skin, and nails. Keratin is especially important for maintaining the structure of your skin, supporting wound healing, and keeping your hair and nails healthy.

Foods rich in keratin help prevent hair loss, enhance nail growth, and improve skin texture, improve immune system.

And vice versa, many healthy foods can also help our bodies synthesize keratin naturally.

Here are 8 foods that promote keratin production in our body.

1. Eggs

Cage-free-chicken eggs have the effect of increasing keratin in the body.

Eggs are foods that naturally increase keratin in the human body. Eggs are an excellent source of biotin, which is considered an essential nutrient involved in keratin synthesis. One cooked egg will provide 10mcg of this nutrient or about 33% of the daily value the body needs. Furthermore, the amount of protein in eggs also promotes keratin production. On average there are 6 grams of protein in a large egg weighing 50 grams.

Other healthy nutrients in eggs include selenium, riboflavin, vitamins A and B12.

Vice versa, chicken fed in cage produces poor quality of eggs.

Eggs produced by industrial chickens kept in cages will not produce good quality eggs.

In Japan recently, there is a type of egg that has the English word “Cage-free eggs” stamped on it – naturally raised eggs, without chicken coops – these eggs have a more beautiful and succulent yolk than other types of eggs, with much higher quality than other coopped industrial eggs.

2. Onion

Onions add great flavor to your favorite dishes and also help boost keratin production. This allium vegetable especially contains a lot of N-acetylcysteine – this plant antioxidant, after entering the body, will be converted into an amino acid called L-cysteine, which is a component of keratin. In addition, onions also provide folate – an essential micronutrient needed to maintain healthy hair follicle function.

3. Salmon fish

Salmon is a good source of protein with nearly 17 grams per 3-ounce (85-gram) serving. Salmon is also considered an excellent source of biotin, with 3 ounces (85 grams) of salmon containing 5 mcg or 17% of the daily value.

We should eat fresh salmon, or frozen salmon, not canned salmon, not any kind of canned food.

This fish also contains heart-healthy omega-3 fatty acids and has been shown to improve hair growth, increase hair density and prevent hair loss.

4. Sweet potatoes

Sweet potatoes are very nutritious and great for promoting keratin production. Sweet potatoes are especially rich in vitamin A carotenoid precursors. Provitamin A carotenoids such as beta carotene, are then converted to vitamin A in the body. A medium sweet potato (about 150 grams) will provide 1,150 mcg, more than 100% of the daily value of provitamin A that the body needs. Vitamin A promotes keratin synthesis and is essential in supporting skin and hair health.

But sweet potatoes, like some other vegetables and tubers, contain a toxin called oxalate, which if eaten in large quantities is not good for your health. So you eat sweet potatoes in moderation, for example 1 baked or boiled sweet potato a day is moderate and safe, more is not good.

5. Mango

Originating from South Asia, mango is a delicious fruit that helps the body add nutrients to the diet while also supporting the synthesis of keratin. In particular, this tropical fruit also contains a lot of vitamin A precursors, with 89 mcg – nearly 10% of the value of the daily needs that the body needs in each cup (165 grams) of mango. In addition, mangoes also contain many other important nutrients for skin and hair health such as vitamin C and folate.

But mango has one bad characteristic: it is too sweet, easily increases blood sugar, so you should eat it in moderation, for example 1 fruit a day, or half a fruit a day is moderate.

6. Garlic

Similar to onions, garlic contains a lot of active ingredient N-acetylcysteine which is then converted into L-cysteine, an amino acid found in keratin. Although more research is needed in humans, some studies have shown that garlic may support skin health, protect keratinocyte cells, which are responsible for keratin production, and help protect the skin from damage of ultraviolet rays.

Animal studies and test-tube studies further suggest that this popular allium vegetable may promote wound healing, fight infection, and slow signs of aging. Garlic also contains many beneficial micronutrients including manganese, vitamin B6, and vitamin C.

Vitamin B6 also has a great function, which is that it helps you have deep sleep, and have beautiful dreams, and after waking up, you will remember that beautiful dream of last night.

In 1973, American doctor Carl. C. Pfeiffer and his colleagues discovered the wonderful function of vitamin B6, that is, patients with vitamin B6 deficiency often do not have dream-re-call, recall or remember of the previous night’s dreams, and often have nightmares. But for people who have enough vitamin B6, there are no nightmare dreams, but only beautiful dreams, often even very sexy dreams, and the next day when they wake up, they often clearly remember a beautiful dream from last night. And thanks to that, makes that person have an optimistic, happy, and healthy personality.

Garlic, and meats, such as pork, chicken, beef, chicken liver, beef and salmon are rich in vitamin B6.

If you eat foods rich in vitamin B6, you will have beautiful skin, black, shiny hair, strong, shiny nails, and always have good, deep, nice sleeps, with beautiful dreams, you will always can remember those dreams in next day.

7. Kale

Kale is known for its impressive nutritional profile, being a rich source of provitamin A that helps support keratin synthesis, with 50 mcg of biotin in 1 raw cup (21 grams), accounting for about 6% of the value. of the daily needs that the body needs. It is also a great source of vitamin C which acts as an antioxidant. This vitamin also helps stimulate collagen production, which helps maintain skin strength, structure and elasticity.

8. Beef liver

Beef liver is one of the body’s richest sources of biotin, making it one of the best options if you are looking to naturally increase keratin production in your body. In fact, just 3 ounces (85 grams) of cooked beef liver contain up to 31 mcg of biotin, exceeding the body’s daily needs, reaching 103%.

In addition, the same amount of beef liver mentioned above can also provide the body with 24.5 grams of protein and 7,960 mcg of vitamin A, accounting for 884% of the value of the daily needs that the body needs (a huge number).

In addition, beef liver is also an excellent source of many other vitamins and minerals such as vitamin B12, riboflavin and iron.

But beef liver, chicken liver, and pig liver also contain many toxins. Because the liver is the organ that receives toxins and expels toxins from the body, many types of toxins often remain in the liver. Furthermore, the liver has a lot of iron and copper. If our body has too much iron and copper, especially copper, we will suffer from copper poisoning. So we should only eat moderately, once a week is moderate, about 200 grams once a week is safe.

If we eat enough of the above nutrients, there is no need to go to the doctor. And if we go to the doctor, it’s useless, because the doctor can’t help us have beautiful skin, have beautiful dreams, have shiny hair, have bright, shiny, healthy, and beautiful nails. ./