10 Keratin-Rich Foods for Hair, Skin & Nail Health

Keratin is a structural protein that makes up your hair, skin, and nails. It provides strength, resilience, and protection—acting as the building block that keeps these tissues healthy.

Your body produces keratin naturally, but certain nutrients are essential for this process. No food contains keratin directly (except animal-derived keratin from hooves, horns, and feathers—not exactly appetizing). Instead, you can eat foods rich in the nutrients your body needs to produce keratin.

The key players: protein, biotin, and vitamin A.

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Here are 10 foods that support keratin production.

1. Eggs

Eggs are one of the best foods for keratin production. One large egg provides about 10 mcg of biotin—33% of the daily value—plus 6 grams of complete protein.

Biotin is particularly important. A systematic review found that biotin supplementation improved hair and nail growth in people with underlying deficiencies or conditions like brittle nail syndrome and uncombable hair syndrome.¹ For healthy individuals, eating biotin-rich foods like eggs helps ensure adequate intake.

Eggs also provide selenium, riboflavin, and vitamins A and B12—all of which support skin and hair health.

2. Onions

Onions are rich in N-acetylcysteine, a plant antioxidant your body converts into L-cysteine—an amino acid that’s a building block of keratin.

Cysteine provides the sulfur bonds that give keratin its strength. Without enough cysteine, hair becomes weak and brittle.

Onions also supply folate, which supports healthy hair follicles and cell division.

3. Salmon

Salmon delivers nearly 17 grams of protein per 3-ounce serving, plus 5 mcg of biotin (17% DV).

The omega-3 fatty acids in salmon also support hair health. Research suggests omega-3s may help increase hair density and reduce hair loss by supporting the hair follicle’s growth phase.

Fatty fish like salmon, mackerel, and sardines are among the best sources of these beneficial fats.

4. Sweet potatoes

Sweet potatoes are loaded with beta-carotene—a provitamin A that your body converts into vitamin A.

Vitamin A is essential for keratin synthesis and skin cell turnover. A medium sweet potato provides over 100% of the daily recommended intake.

Besides provitamin A, sweet potatoes offer potassium, manganese, and vitamin B6.

Related: Can you eat sweet potato skin?

5. Sunflower seeds

A quarter cup of sunflower seeds provides 7 grams of protein and about 2.6 mcg of biotin (9% DV).

They’re also rich in vitamin E, which protects skin cells from oxidative damage, plus copper, selenium, and pantothenic acid (vitamin B5).

Snacking on sunflower seeds or adding them to salads is an easy way to boost your keratin-supporting nutrient intake.

Related: High-protein nuts

6. Mangoes

One cup of mango provides 89 mcg of provitamin A—about 10% of the daily value.

Mangoes are also rich in vitamin C and folate. Vitamin C supports collagen production, which works alongside keratin to maintain skin structure and elasticity.

Related: Can you eat mango skin?

7. Garlic

Like onions, garlic contains N-acetylcysteine, which your body converts to L-cysteine for keratin production.

Some research suggests garlic extract may protect keratinocytes (the cells that produce keratin) from UV damage, though more human studies are needed.

Garlic also provides manganese, vitamin B6, and vitamin C—all nutrients that support skin health.

8. Kale

Kale packs 50 mcg of provitamin A per raw cup—about 6% of the daily value.

It’s also an excellent source of vitamin C, which is crucial for collagen synthesis. Collagen and keratin work together: collagen provides structure in the dermis (deeper skin layer), while keratin strengthens the outer layer.

9. Beef liver

Beef liver is the most concentrated food source of biotin. A 3-ounce serving provides 31 mcg—103% of the daily value.

It also contains 24.5 grams of protein and extremely high levels of vitamin A (884% DV), plus vitamin B12, folate, riboflavin, and iron.

If you can tolerate the taste, liver is one of the most nutrient-dense foods available for supporting keratin production.

Related: High vitamin B12 foods

10. Carrots

A cup of chopped carrots delivers 1,070 mcg of provitamin A—exceeding the daily requirement.

Carrots also provide vitamin C (for collagen synthesis), biotin, vitamin B6, potassium, and vitamin K1.

Raw or cooked, carrots are an easy addition to support hair, skin, and nail health.

Other nutrients that support keratin

Beyond the foods above, several other nutrients play supporting roles:

Zinc: Essential for protein synthesis and cell division. Found in shellfish, beef, and pumpkin seeds.
Vitamin C: Required for collagen production. Found in citrus fruits, bell peppers, and berries.
Iron: Supports oxygen delivery to hair follicles. Found in red meat, spinach, and legumes.
B vitamins: Several B vitamins support keratin production beyond biotin, including B12 and B6.

Bottom line

You can’t eat keratin directly, but you can eat foods that provide the raw materials your body needs to produce it.

The key nutrients:

Protein: Building blocks for keratin (amino acids, especially cysteine)
Biotin: Essential B vitamin for keratin synthesis
Vitamin A: Supports keratin production and skin cell turnover

Eggs, salmon, sweet potatoes, and liver are some of the best choices. A varied diet rich in protein, colorful vegetables, and healthy fats will provide what your body needs for healthy hair, skin, and nails.

If you’re experiencing hair loss, brittle nails, or skin issues despite a balanced diet, consult a healthcare provider—nutrient deficiencies or underlying conditions may be involved.