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10 healthy foods that help keep skin and hair healthy by producing creatine

Creatine is a structural protein found in your hair, skin and nails. The presence of this protein is very important for maintaining skin structure, wound healing and maintaining the health and strength of hair and nails.

creatine supplementation is said to help prevent hair loss, increase nail growth and improve skin texture. . However, there are many healthy foods that can naturally support creatine production in the body. In this article from BingMag, we want to introduce you to 10 examples of these foods. Follow us to the end of this article.

1. Eggs

Eating eggs is a good way to increase creatine production. Eggs are an excellent source of biotin (vitamin B7), which is an essential nutrient in the production of creatine. A boiled egg contains 10 micrograms of biotin, which can provide 33% of the daily requirement of this nutrient. In addition, it produces 6 grams of protein found in a large 50-gram egg. Increases creatine. Other nutrients in this nutrient include selenium, riboflavin (vitamin B2), vitamin A and vitamin B12.

2. Onions

Onions not only add flavor to your favorite foods, but can also increase creatine production. This high-quality vegetable, which is classified as a member of the allium family, is rich in N-acetylcysteine, a plant antioxidant that your body converts to an amino acid called L-cysteine. L-cysteine is a constituent of creatine. In addition, folate (vitamin B9) in onions is an essential micronutrient that helps maintain healthy hair follicles.

3. Salmon

BingMag.com 10 <b>healthy</b> <b>foods</b> <b>that</b> <b>help</b> <b>keep</b> <b>skin</b> and <b>hair</b> <b>healthy</b> by <b>producing</b> creatine

Salmon is high in protein and there are approximately 17 grams of protein in every 85 grams. . It is also an excellent source of biotin, an important nutrient that supports creatine production. 85 grams of canned salmon contains 5 micrograms of biotin, which provides 17% of the body's need for this vitamin.

Salmon is rich in omega-3 fatty acids. Omega 3 is a type of healthy fat that has become very popular due to its role in maintaining heart health. Research has shown that omega-3s, when taken as a supplement, help improve hair growth and increase hair density and reduce the risk of hair loss.

Sweet Potato

Sweet potato is very nutritious and is a great nutrient for creatine production. Sweet potatoes contain a large amount of vitamin A precursor, carotenoids, which are converted to vitamin A in the body. Provides 100% of the body's need for this nutrient. Vitamin A enhances creatine synthesis and is essential for healthy skin and hair. Other nutrients in sweet potatoes include potassium, manganese, vitamin B6 and vitamin C.

5. Sunflower Seed

Sunflower seed is delicious and filling. It can also help produce creatine due to its biotin and protein content. A quarter glass (35 grams) of sunflower seeds contains 7 grams of protein and 2.6 micrograms of biotin, which is equivalent to 9% of the body's need for this vitamin. In addition to biotin, other nutrients are found in sunflower seeds, such as vitamin E, copper, selenium and pantothenic acid (vitamin B5).

Mango

BingMag.com 10 <b>healthy</b> <b>foods</b> <b>that</b> <b>help</b> <b>keep</b> <b>skin</b> and <b>hair</b> <b>healthy</b> by <b>producing</b> creatine

Other foods that can help produce creatine include mango, a fruit. It is tropical and native to South Asia. Each glass (165 grams) of mango contains 89 micrograms of precursor vitamin A, which can provide approximately 10% of the body's need for this vitamin. In addition, mango contains other nutrients such as vitamin C and folate, all of which help maintain healthy skin and hair.

Garlic Like garlic, garlic has a lot of N-acetylcysteine, which your body converts to L-cysteine (an amino acid found in creatine).

More research is being done on humans, but some studies have shown that garlic helps maintain healthy skin. For example, in one study, garlic extract was able to protect the keratinocytes responsible for creatine production from ultraviolet damage. Evidence suggests that this popular herb may fight wounds by healing wounds. Microbial infections are effective in reducing the rate of aging. In addition, garlic contains beneficial nutrients such as manganese, vitamin B6 and vitamin C.

8. Cabbage

This herb is a good source of vitamin A precursor and therefore can help in the synthesis of creatine. By consuming a glass (21 grams) of raw kale, you get 50 micrograms of vitamin A precursor, which is equivalent to 6% of the body's daily requirement.

In addition, the amount of kale in kale A lot of vitamin C is found, which is a water-soluble nutrient and has antioxidant properties. This vitamin increases collagen production. Collagen is a protein that helps maintain the firmness, structure and elasticity of your skin.

9. Beef liver

BingMag.com 10 <b>healthy</b> <b>foods</b> <b>that</b> <b>help</b> <b>keep</b> <b>skin</b> and <b>hair</b> <b>healthy</b> by <b>producing</b> creatine

Beef liver is one of the richest sources of biotin. Therefore, it is a great choice for people who want to increase creatine production naturally. 85 grams of cooked beef liver contains 31 micrograms of biotin, which is more than the body's daily needs and can provide 103% of your need for this nutrient.

In the same amount of beef liver, 24.5 grams of protein and There are 7960 micrograms of vitamin A, which is equivalent to 884% of the body's need for this vitamin. In addition, beef liver is a good source of vitamins and other minerals such as vitamin B12, folate, riboflavin and iron. Carrots

Carrots are a highly nutritious root vegetable that contains 1070 micrograms of vitamin A precursor in a glass (128 grams) and can meet more than 100% of the body's need for this nutrient. In addition, it is rich in vitamin C, which helps maintain healthy hair, skin and nails by increasing collagen production. This vitamin is also effective in healing wounds, reducing inflammation and preventing skin damage. Other nutrients in carrots include biotin, vitamin B6, potassium and vitamin K.

Final word

creatine is a protein that helps maintain healthy hair, skin and nails. You are involved. The body needs several specific nutrients to make this protein, such as protein, biotin, and vitamin A. Following a balanced diet rich in nutritious foods helps increase creatine production in the body. Not only do these foods help maintain healthy hair, skin and nails, but they can also improve the general health of the body due to their variety of nutrients.

This is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the Digitica Magazine Disclaimer .

Source: Healthline

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