Content

• Steps
• Method 1 of 3: Diet
• Method 2 of 3: Keratin Remedies
• Method 3 of 3: Quitting habits that lead to lower keratin levels
• Warnings

Keratin is a solid protein that serves as a building block for hair, nails and the outer layer of skin. By increasing the body's keratin content, brittle nails will become more flexible, stronger and shinier, and brittle hair will be strengthened. A lack of keratin can lead to hair loss, sagging skin and broken nails. Keratin levels can be increased naturally by eating foods rich in this protein and other nutrients. Also, avoid habits that reduce keratin levels and try to use products that contain keratin.

Steps

Method 1 of 3: Diet

1. 1 Eat foods that contain keratin. This protein is found in vegetables such as kale, broccoli, onions, leeks, and garlic. Include them in your diet to naturally increase your keratin levels. Liver, fish, meat, yogurt, and low-fat milk are also good sources of keratin.
2. 2 Add protein to your diet. Include healthy proteins in your diet to increase your body's keratin levels. Eat lean meats, including poultry, fish, eggs, and low-fat dairy products. Keep in mind that red meat is high in fat, so balance your protein-rich diet with other healthy foods.
   • If you're a vegetarian or vegan, eat protein-rich foods like nuts, almonds, and beans.
3. 3 Consume omega-3 fatty acids. Eat fatty fish several times a week. Large amounts of omega-3 fatty acids are found in salmon, mackerel, herring, trout, sardines and tuna. This will help you increase your keratin levels.
   • Limit your intake of salmon and canned tuna to 340 grams per week.
   • Do not eat mackerel during pregnancy - it is believed that mercury accumulates in the meat of this fish, which is harmful during pregnancy.
4. 4 Increase your vitamin C intake. This vitamin is required by the body for the production of keratin. Include in your diet an adequate amount of fresh fruits and vegetables that are rich in vitamin C. The following foods contain high amounts of vitamin C:
   • citrus fruits and juices (such as oranges and grapefruits);
   • tropical fruits such as cantaloupe, kiwi, mango, papaya, pineapple;
   • strawberries, blueberries, blackberries, raspberries, cranberries, watermelons;
   • broccoli, cauliflower and Brussels sprouts;
   • salted and red peppers, tomatoes, potatoes (white and sweet);
   • green leafy vegetables such as kale, spinach, and turnip greens.
5. 5 Eat foods rich in biotin. The body requires biotin for skin and hair health, in part because of the role it plays in the production of keratin. Eating biotin-rich foods can help improve the condition of hair and nails, although there is not much research on this yet. Get biotin from the following foods:
   • eggs (with yolk);
   • vegetables such as cauliflower, beans, cow peas, soybeans, and mushrooms;
   • Whole grain foods
   • bananas;
   • nuts (almonds, peanuts, walnuts, pecans) and their paste.
6. 6 Enrich your diet with cystine. In the body, cystine plays the role of the building blocks of keratin. Eat cystine-rich foods regularly. Eggs are one of the best sources of cystine. In addition, beef, pork, seeds and milk are high in cystine.
   • Choose low-fat foods that are better for your heart and overall health.

Method 2 of 3: Keratin Remedies

1. 1 Get keratin-based hair care products. Some shampoos, conditioners, and hair styling products contain keratin. Use these products regularly: over time, keratin builds up in your hair, making it smoother and softer. Look for similar products in pharmacies or a beauty supply store - they should indicate that they contain keratin. Below are some examples:
   • Keratin Complex shampoo;
   • Estel Professional Keratin shampoo;
   • Sephora KeratinPerfect shampoo;
   • shampoo Suave Color Care Keratin Infusion;
   • Keranique volumizing shampoo for weak hair.
2. 2 Choose a shampoo and hair conditioner with the right nutrients. Use hair care products that are enriched with vitamins E and B5, iron, zinc and copper. Perhaps these nutrients will help increase the production of keratin in the hair. Examine labels and ingredient lists.

Method 3 of 3: Quitting habits that lead to lower keratin levels

1. 1 Do not straighten your hair with a curling iron. An electric curler can alter and damage the structure of the keratin fibers in the hair. If you want to improve the condition of your hair and increase the level of keratin, blow dry your hair in a cold setting and try not to use a curling iron.
2. 2 Do not bleach your hair. Bleaching hair damages keratin and hair cuticles. If you care about the normal keratin content, you can use gentle hair dyes, but you should not bleach them.
3. 3 Protect your hair from the sun. In the summertime, protect your hair from bright sunlight, which acts like bleach and damages keratin. Wear a wide-brimmed hat or cover yourself with an umbrella when outside.
   • Thin and blonde hair is more susceptible to sun damage than thicker and thicker hair.
   • Protect your skin from the sun: cover it with clothing or use an umbrella.
4. 4 Rinse your hair thoroughly after bathing. Public pools are high in chlorine, which dries out hair and damages keratin. After swimming in the pool, rinse your hair thoroughly with clean water.

Warnings

• Many keratin products are NOT designed for vegans. If you're a vegan, look for herbal keratin products.