The Keratin Skin Diet

Written by christie morton
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  • Introduction

    The Keratin Skin Diet

    As we age, the inner layer of skin becomes thin and the structure loosens which causes depressions in the top layer of skin, otherwise known as wrinkles. Keratin is one of the proteins that give skin its strength and helps keep the skin hydrated. To keep skin strong and flexible, you need a balanced diet that provides plenty of protein and the essential vitamins that help grow and rebuild cells.

    The cells in the outer layer of skin are full of keratin. (skin image by Robert Kelly from

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    Eat plenty of protein

    Keratin is a hardened protein and depends on adequate intake of complete protein, zinc and sulphur according to Joanne Larsen of Ask the Chicken, fish, lean beef, yoghurt and cottage cheese are all good sources.

    A diet rich in protein is essential for healthy skin, hair and nails. (Meat image by Svetlana Kashkina from

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    Consume adequate iron

    Iron helps cells obtain protein and oxygen. TODAY nutritionist Joy Bauer recommends eating oysters, clams, lean beef, tofu, lentils and black eyed peas to boost iron intake.

    According to the Global Gourmet, four or five medium oysters contain 100 per cent RDA of iron. (oysters on a plate image by Lombok from

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    Get plenty of vitamin C

    Vitamin C helps the body absorb iron. Choose citrus fruits, broccoli, kale, bell peppers, dark green leafy vegetables and strawberries.

    Vitamin C also helps boost immunity. (vitamin c image by fotohansi from

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    Ensure you're getting enough zinc

    Wheat germ and shellfish including crab are packed with zinc.

    Shrimp is another great shellfish option. (shellfish image by Mat Hayward from

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    Include B vitamins

    These important vitamins help deliver oxygen and nutrients to the cells. Especially important are vitamins B6, B12 and folic acid according to Bauer. Taking a multivitamin can ensure your body gets enough of all these vitamins.

    Dark green leafy vegetables are a good dietary source of folic acid. (green vegetables image by Steve Lovegrove from

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