5 Keratin foods that make hair strong and glossy

Hair needs more than shampoo to grow strong it is mostly made of keratin. Our body makes keratin from the food we eat. If we do not get enough, hair can look weak, rough or fall out easily will show you what keratin does which nutrients help it, the best foods to eat and how to use them in simple ways. You will also learn when supplements may be useful.

Keratin is like the strong that makes up our hair as it keeps our hair from breaking when we brush it. Keratin covers each hair like a coat covers our body as this coat keeps our hair safe and makes it smooth. Smooth hair catches light and looks shiny and pretty.
Our body makes keratin from the food we eat like eggs and meat. Special spots under our head skin turn this food into new hair that grows out slowly. When hair needs more keratin it breaks easily when we comb it. Our hair feels rough and looks dull like old cloth.
Making better keratin takes many weeks because hair grows very slowly. The hair we see now was made long ago. Eating good food today helps new hair growing now.

• The amino acids most important for building strong keratin are cysteine and methionine which are like special building blocks for hair. These help make our hair tough and stretchy so it doesn't snap easily.
• Biotin directly helps our body make more keratin by working like a helper that makes hair factories under our scalp work faster and better. More biotin means stronger, thicker hair grows out.
• Vitamins A, C, and E help to create shiny hair by keeping our scalp healthy and protecting hair from getting damaged.
• Minerals like zinc and iron are crucial for healthy hair roots because they help blood carry food to the spots where new hair grows.
• It takes these nutrients about two to three months to improve our hair quality because hair grows very slowly. The hair we see now was made weeks ago so good food helps future hair.

• Eggs are one of the top foods for strengthening hair because they have lots of protein and sulfur that our hair needs.
• Salmon helps our scalp and hair because it has healthy fats that keep our head skin happy and special vitamins that make hair grow stronger.
• Sweet potatoes also work great for hair growth because they have something called beta carotene that turns into vitamin .
• Spinach and nuts work together perfectly because spinach gives our hair roots iron to get oxygen while nuts give zinc and vitamin E to protect hair.

Food pairings that help our body take in hair nutrients better include eating greens with oranges because oranges help our body use iron from greens.
Common mistakes that stop our body from taking in hair nutrients include drinking too much coffee with food and eating too much white bread as these things block our body from using good food.
We should drink about six to eight glasses of water every day to help our body use hair nutrients because water carries good things to our hair. Water also keeps our head skin happy.

Strong hair begins with simple food choices. Eggs, salmon, sweet potatoes, leafy greens and nuts all help your body make keratin and they keep your hair strong. You can cook these foods gently so they do not lose goodness and you can pair them with other foods so your body uses the nutrients better.

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1. Can exercise help the body make more keratin?
   Yes exercise boosts circulation and protein use.
2. Is dairy useful for keratin and hair growth?
   Yes, dairy provides protein and key vitamins.
3. Can keratin foods also help nails and skin? .
   Yes the same nutrients support nails and skin too