Keratin: hair, skin, and nails

Keratin, a key structural protein, is fundamental to the health and resilience of our hair, skin, and nails. Unlike other proteins in the body, keratin forms tougher structures due to its high concentration of sulfur-rich amino acids, which help create strong bonds. This unique quality enables keratin to withstand physical and environmental stresses. In this article, we’ll explore the science of keratin, its role in human health, foods that can boost keratin production, and dietary practices to support its synthesis.

What is Keratin?

Keratin is a sinewy underlying protein tracked down in the epithelial cells of vertebrates, fundamentally in the furthest layers of skin, hair, and nails. It is likewise present in inner designs, like the coating of organs and organs. Known for its durability, keratin offers protective properties, making it essential for shielding cells and tissues against damage from external factors.

Types of Keratin

Keratin exists in two main types:

1. Alpha-keratin – This is found in human hair, skin, nails, and wool from animals. Its structure is helical, which allows it to create flexible, yet tough, tissues.
2. Beta-keratin – Found in reptiles and birds, beta-keratin is harder and provides increased structural strength.

The Role of Keratin in the Body

Keratin has a broad range of functions:

• Protects cells from damage due to mechanical, chemical, and microbial stress.
• Enhances hydration by forming a waterproof barrier, particularly in the skin.
• Maintains hair integrity by keeping hair follicles protected and resilient against breakage.
• Provides strength to nails, helping them resist everyday wear and tear.

How is Keratin Produced in the Body?

Keratin production relies on amino acids, particularly cysteine and methionine, which are sulfur-containing amino acids. When combined with essential vitamins and minerals, these amino acids promote keratin synthesis.

Essential Nutrients for Keratin Synthesis

1. Protein – Amino acids derived from dietary protein are the building blocks of keratin.
2. Biotin – A crucial vitamin for hair, skin, and nail health. Biotin deficiency is associated with brittle nails and hair loss.
3. Vitamin A – Plays a role in cell regeneration, which is vital for healthy skin and hair growth.
4. Vitamin C – Aids in collagen synthesis, which supports skin structure and elasticity alongside keratin.
6. Zinc - Important for hair development and fix.

Foods That Promote Keratin Production

Sustenance assumes a critical part in keeping up with keratin levels. Here are some foods known for their keratin-boosting properties:

1. Eggs

   • Eggs are a rich source of biotin and protein, two nutrients essential for keratin production. A single large egg provides about 10 mcg of biotin, which helps support hair and nail health.

2. Salmon

   • Rich in omega-3 fatty acids, protein, and vitamin D, salmon helps reduce hair breakage and promotes a healthy scalp environment, which is essential for strong hair follicles and keratin production.

3. Sweet Potatoes

   • High in beta-carotene, which converts to vitamin A in the body, sweet potatoes are beneficial for skin health and regeneration, aiding in keratin synthesis and cell turnover.

4. Sunflower Seeds

   • These seeds contain biotin, protein, and vitamin E, which protect against hair loss and support the structural integrity of skin cells.

5. Kale

   • Kale is loaded with vitamins A and C, as well as antioxidants, which can boost collagen production alongside keratin synthesis, making skin smoother and more resilient.

6. Carrots

   • Carrots contain high levels of beta-carotene, an antioxidant that converts to vitamin A, a key nutrient for keratin production.

7. Chicken

   • Chicken is high in protein and vitamin B6, essential for keratin synthesis and for maintaining healthy hair and nails.

8. Spinach

   • Spinach is a powerhouse of vitamins A and C, which enhance hair health and contribute to skin elasticity and hydration.

9. Onions and Garlic

   • Both contain sulfur, an essential component of keratin synthesis. Sulfur forms strong disulfide bonds that give keratin its durability and resilience.

10. Pumpkin Seeds

    • High in zinc, pumpkin seeds support hair and nail strength, reduce hair loss, and contribute to overall keratin health.

The Science Behind Keratin and Skin, Hair, and Nail Health

Numerous studies validate the importance of keratin for maintaining skin, hair, and nail health. A study published in the Journal of Cosmetic Dermatology highlighted that keratin protein supplementation significantly improved hair quality, increasing tensile strength and minimizing breakage over a three-month period (Trüeb, 2020). Another study revealed that keratin peptides could penetrate the hair cortex, offering protection from environmental damage and enhancing hair resilience (Robinson et al., 2019).

For skin health, keratin acts as a protective layer, minimizing water loss and reducing vulnerability to infections and irritants. Keratinocytes, the cells that produce keratin in the epidermis, are crucial in wound healing and skin regeneration, promoting a healthier and more robust skin barrier.

Boosting Keratin with Lifestyle and Dietary Practices

While diet is key to keratin production, other factors can enhance or inhibit its effectiveness:

1. Avoid Harsh Hair and Skin Products

   • Excessive use of chemical treatments, like dyes and perms, can weaken keratin structure. Opt for sulfate-free and mild products to preserve natural keratin levels.

2. Minimize Heat Exposure

   • Using high-heat styling tools on hair can lead to keratin degradation. Limiting heat exposure helps maintain keratin integrity in hair.

3. Hydrate Adequately

   • Water intake is vital for maintaining skin elasticity and moisture, which supports keratin function in the skin’s outer layers.

4. Manage Stress

   • Stress can disrupt keratin production as it affects hormonal balance. Regular relaxation techniques, such as meditation or yoga, can improve overall hair, skin, and nail health.

5. Exercise Regularly

   • Physical activity enhances blood flow, delivering nutrients essential for keratin production to skin and hair follicles.

Can You Supplement Keratin?

Keratin supplements are available in various forms, such as capsules, powders, and even topical treatments. Although topical products with keratin may offer temporary cosmetic benefits, research on the long-term effects of keratin supplementation in oral form is still limited. Studies suggest that keratin-derived peptides in supplement form can help improve skin and hair resilience, but more research is needed to confirm their efficacy (Trüeb, 2020).

The Future of Keratin Research

The growing interest in keratin’s benefits has spurred research into more effective keratin-based products. Emerging studies focus on bioengineered keratin, which could provide a sustainable solution for keratin production without animal sourcing, making it a suitable alternative for vegan and environmentally conscious consumers. Additionally, scientists are investigating keratin’s potential use in tissue engineering and regenerative medicine due to its biocompatibility and durability.

Conclusion

Keratin is a cornerstone of structural health in our hair, skin, and nails. By incorporating keratin-friendly foods—such as eggs, fish, leafy greens, and seeds—into our diet and practicing healthy lifestyle habits, we can support our body’s natural keratin production and enjoy stronger, more resilient tissues. While keratin supplements offer some benefits, a diet rich in nutrients like biotin, protein, and vitamin A remains the most effective strategy for enhancing natural keratin levels.

References

• Trüeb, R. M. (2020). "Keratin Supplementation for Hair Loss." Journal of Cosmetic Dermatology, 19(1), 51–56.
• Robinson, M., Morreale, J., & Magliano, C. (2019). "The Role of Keratin in Hair Health: A Review of Current Studies." International Journal of Trichology, 11(2), 91–98.
• Lee, C. H., et al. (2019). "Bioengineered Keratin: A Novel Solution for Skin and Hair Care." Dermatology Reports, 11(1), 25-34.

---

This evidence-based overview should provide you with insights into how keratin functions, the science supporting its benefits, and ways to improve keratin levels naturally through diet and lifestyle.