keratin rich foods

Are you trying to grow your hair long and healthy? If so, you may be wondering if a vegetarian diet can help. In this blog post, we’ll explore the link between vegetarianism and hair growth, as well as share some delicious recipes that will help you get the nutrients your hair needs. So keep reading to learn more about some yummy keratin rich foods and recipes for healthy hair growth. 

Why Keratin rich foods is a must in your diet?

When it comes to keeping our hair looking healthy and full, keratin rich foods are some of the best options out there. This protein is important for providing the building blocks that our hair follicles need to grow, and it can also help to strengthen and condition our tresses. 

Some keratin-rich foods that are key for promoting healthy hair include nuts, seeds, eggs, salmon, leafy greens, and lean meats. 

seeds and nuts rich in keratin

These nutrient-packed foods provide a host of benefits for maintaining smooth and shiny strands. Not only do they increase keratin production in the body, but they also help to deliver important vitamins and minerals that keep our hair strong and lustrous.

So if you’re looking for a way to give your hair extra shine and body, try incorporating more keratin-rich foods into your diet!

Easily accessible Keratin rich foods

If you’re looking to strengthen and grow your hair, then you need to focus on a diet that is rich in keratin. This building block of healthy hair is found in many foods, but these are some of the best picks: 


Chickpeas are a fantastic source of protein and folate, both of which can help promote healthy hair growth. Just a half cup of chickpeas provides nearly 20% of your daily recommended intake for each nutrient, making it ideal for anyone looking to improve the health and vitality of their hair. 


Almonds are another great option when it comes to promoting keratin production in the body. This powerhouse nut provides plenty of protein, zinc, vitamin E, and biotin – all vital for supporting hair growth and reducing breakage. 


Finally, sunflower seeds are another fantastic food to include in your diet if you want to promote healthy hair growth with keratin. With plenty of protein and plenty of beneficial compounds like vitamin E and magnesium, sunflower seeds can help to support the growth and strength of your hair from the inside out.

Other foods that are rich in keratin include egg yolks, salmon, avocados, Greek yogurt, and leafy greens like spinach and kale. With so many options to choose from, it’s easy to start incorporating more keratin-rich foods into your diet today!

Also Read: 5 food you must include in your diet

Recipes for keratin rich foods


Eating a healthy breakfast is not just good for your body; it’s also important for promoting hair growth. This is because your hair relies on all of the other systems in your body to stay strong, healthy, and vibrant. That’s why incorporating hair-healthy foods into your morning routine can be a great way to fuel hair growth and keep your hair looking its best.

Some of my favourite hair foods for breakfast are eggs and avocados.

  • Eggs are full of protein and essential nutrients that help to nourish hair follicles and promote new growth.
  • Avocados, on the other hand, are packed with healthy fats that work in tandem with the vitamins found in eggs to ensure that your hair stays hydrated and plump.

Avocado is rich in keratin

So whether you like to start your day with a savory omelette or an avocado toast topped with fresh tomatoes and basil leaves, adding these ingredients to your morning meal is sure to keep your hair looking amazing. 

Here’s a chickpea salad recipe you can try for breakfast:

  • Take half a cup overnight soaked and boiled chickpeas.
  • Now add chopped red bell peppers, beetroots, tomatoes, lettuce, pomegranates, cucumber, and red cabbage.
  • Finish it off by sprinkling some salt and pepper and you can add lemon juice as well to enhance the taste.

All these ingredients are rich in vitamins and minerals which can work wonders for your hair and skin. Just toss everything and you are good to go!

Just remember to drink plenty of water throughout the day too! After all, having healthy hair isn’t just about what you eat – it’s also about drinking enough water so that the nutrients from food can be properly absorbed into the bloodstream and ultimately make their way down to your hair follicles. 


When it comes to lunch recipes that are rich in keratin, there are plenty of delicious options to choose from. Some of the best keratin-rich foods for lunch include beans and lentils, which provide loads of protein as well as keratin, helping to build strong and shiny hair. 

Here’s a kale and broccoli recipe you can try for lunch:

To make a healthy kale and broccoli lunch, start by washing the kale and broccoli thoroughly.

  • As you rinse them, be sure to remove all dirt and loose leaves from the surface.
  • Then, roughly chop the kale into small pieces and thinly slice the broccoli into bite-sized florets.
  • Next, heat a little olive oil in a pan over medium-high heat and add your diced veggies along with some salt and pepper.
  • Cook the vegetables for about 5 minutes until they are slightly softened but still retain a bit of crunch, stirring regularly to make sure that everything cooks evenly.
  • Once your kale and broccoli are cooked to perfection, transfer them to a serving platter or bowl.
  • Top with chopped nuts or seeds for an extra dose of healthy fats and protein, as well as some freshly grated Parmesan cheese for an extra burst of umami flavour.
  • Enjoy your delicious and nutrient-packed kale and broccoli lunch!

keratin rich food

Additionally, foods like broccoli and kale are great sources of keratin, as well as many other vitamins and minerals that your body needs to stay healthy and strong. With so many options out there, it’s easy to find hearty keratin-rich foods for your next tasty lunch!

Also Read: Best food for hair growth in India


When looking for keratin-rich foods to include in your diet, there are a few different options that are especially beneficial for promoting healthy hair growth. 

Here’s a lentil soup recipe you can try for dinner:

When it comes to making a healthy and satisfying lentil soup, there are several things to keep in mind. For starters, you will want to start with a good stock base.

  • Opt for low-sodium vegetable or chicken broth rather than water, as this will add flavour and richness to your soup while also increasing the nutrient content.
  • Next, be sure to use plenty of vegetables. Carrots, onions, and celery make an ideal trio, but feel free to experiment with other types of veggies as well.
  • Finally, for the perfect finishing touch, consider adding a bit of lemon juice or zest towards the end of cooking for some added brightness and zing.

With these tips in mind, you can easily put together a delicious and healthy lentil soup for dinner any night of the week!

Not only do these proteins help to build strong hair on the surface, but they also boost keratin levels at the root level, helping you achieve long, healthy locks in no time. So if you’re looking for hair growth hacks that really work, be sure to incorporate some keratin-rich recipes into your daily routine!

Also Read: 10 foods to boost hair growth naturally


There are lots of things we can do to care for our hair, from using special shampoos and conditioners to frequent trims and hot oil treatments. But perhaps one of the most important things we can do for healthy, shiny hair is to eat a diet rich in keratin-containing foods.

These powerhouse nutrients promote hair growth and help to keep your locks looking their best by strengthening the keratin that makes up your hair shaft. Some great examples of keratin-rich foods include eggs, fish, spinach, nuts, and cauliflower. By incorporating these foods into your regular diet, you can rest assured that you’re doing everything you can to keep your hair looking its best!

Be sure to check back soon for more informative blogs like this one and follow us on Quora.


How can I Increase my keratin at home? 

There are several useful strategies that you can use to increase your body’s keratin levels and improve the condition of your hair and skin.

  1. One option is to take dietary supplements that contain keratin or other natural proteins.
  2. You could also try a topical application, such as a serum or mask, which can help to boost the moisture and health of your hair and skin.
  3. Additionally, incorporating certain foods into your diet, such as lean proteins and leafy green vegetables, may also help to increase keratin in the body naturally.

By focusing on these different strategies, you can take steps towards improving the texture and appearance of your hair and skin while promoting overall wellness.

Is carrot rich in keratin?

Yes! Carrots contain beta-carotene, which is considered to be one of the best dietary sources of keratin rich foods. If we talk about the amount of keratin that carrots contain then you can say that a cup of cooked carrots would have around 9.6 mg of keratin in it.

What causes keratin deficiency?

There are several factors that can cause keratin deficiency, including poor nutrition, stress, intense sun exposure, and drug or alcohol use.

What is a natural source of keratin?

Fortunately, there are several natural sources of keratin that can help support healthy levels of this essential protein. Foods such as eggs, fish, and nuts are all excellent sources of keratin. Additionally, various herbs and plant extracts have also been shown to increase keratin production in the body.

Which fruit contains keratin? 

Fruits like Carrots, Bananas, Mangoes, Blueberries, and Avocados are rich is keratin. If taken in moderation, can help you maintain your keratin score.

What happens if keratin is low? 

A deficiency in keratin can have serious effects on the health of our hair, skin, and nails. If a person’s keratin levels are low, their hair may become brittle and prone to breakage. Their skin may become dry and rough, making it more vulnerable to irritation and infection. And in extreme cases, a person’s nails may become cracked or split, leading to painful fissures that can be difficult to heal.

What are symptoms of low keratin?

There are two primary symptoms of low keratin levels in the body: brittle, dry hair and skin that tends to crack and peel easily,.

How to ensure that you don’t run low on keratin?

In order to protect ourselves from the harmful effects of keratin deficiency, it is important to adopt a healthy lifestyle that includes plenty of rest and exercise as well as a balanced diet rich in essential nutrients like vitamin C and biotin. With regular care and attention, we can help to ensure that we maintain optimal levels of this vital protein at all times.

Reviewed By Dr. Tambe (Ayurvedic Practioner) Dr. Tambe is an Ayurvedic Consultant, practicing in Satara City, Maharashtra for the last 45 years. He comes from a long line of Ayurvedic doctors. His grandfather and father were both Vaidyas, therefore he wanted to continue the family legacy. This year, his family will celebrate 100 years of Ayurvedic service.

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