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Foods Rich in Keratin

written by: DaniellaNicole • edited by: Diana Cooper • updated: 10/18/2010

Foods that are rich in keratin building and strengthening nutrients can be added to the diet in order to address concerns about skin, hair and nails. Learn about keratin and these nutrient-rich foods.

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    About Keratin

    Keratin is a strong protein which is a major component in hair, skin and nails. Certain vitamins, minerals and amino acids (including B vitamins, vitamin C, magnesium, zinc and sulfur) are crucial to the metabolic pathways involved in keratin metabolism. Below is a list of foods that are rich in keratin nutrients.

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    Kale

    Containing sulfur, vitamin C (53.3 mg) and protein (2.47 g), kale is a great choice. One serving (one cup) of boiled kale contains 36.4 calories. It is also loaded with nutrients such as vitamin K, vitamin A, manganese, dietary fiber, calcium, potassium and iron.

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    Broccoli

    Broccoli is another food containing sulfur and other nutrients needed for keratin. One serving of broccoli is considered to be one cup. In one cup of steamed broccoli, there are a number of nutrients, including 123.40 mg of vitamin C and 4.66 g of protein. One cup of steamed broccoli only contains 43.68 calories. This makes it a powerful choice for those seeking keratin-production help.

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    Brussels Sprouts

    Brussels sprouts provide sulfur as well as vitamin C (96.72 mg) and protein (3.98 g) to keratin-seekers. Loaded with nutrients, Brussels sprouts also contain calcium, potassium, vitamin K and iron, among other nutrients. A one cup serving of Brussels sprouts contains 60.84 calories.

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    Garlic

    Related to the onion and leek, garlic is another source of sulfur, protein (1.80 g) and vitamin C (8.85 mg). Garlic also contains manganese, selenium and calcium.

    Garlic may be easily added to a wide variety of foods and may be baked and used as a spread.

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    Onions

    One cup of onions not only offers sulfur, but it contains 10.24 mg of vitamin C and only 60.80 calories. Onions are related to garlic and are another food that can easily be added to many recipes. Onions also contain chromium, dietary fiber, manganese and potassium, among other nutrients.

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    Leeks

    Related to garlic, leeks contain only 16.12 calories per one half cup serving. Leeks not only provide sulfur, they also contain vitamin C. Other nutrients found in leeks are manganese, vitamin B7 (folate) and vitamin B6 (pyridoxine).

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    Cauliflower

    Another of the foods that are rich in keratin producing or aiding nutrients, cauliflower contains sulfur, vitamin C and protein. It is also loaded with many other nutrients, including vitamin K, folate, dietary fiber, omega-3 fatty acids, potassium and magnesium.

    A one cup serving of boiled cauliflower contains a mere 28.52 calories.

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    References

    Keratin. Medical Dictionary. WebMD. http://dictionary.webmd.com/terms/keratin

    Losing Your Locks? These Foods can Help. Joy Bauer, January 1, 2007. TODAY Health. MSNBC. http://today.msnbc.msn.com/id/16796808/

    Sulfur. Food Scout. http://www.foodscout.org/nutrients/sulfur.html

    The World’s Healthiest Foods: Food List. http://www.whfoods.com/foodstoc.php