Vitamin B: The Impact of Diet on Curly Hair Health

Diet is a fundamental pillar for maintaining healthy hair. What we eat directly impacts the quality and vitality of our hair. For curly hair, which is often more fragile and prone to dryness, a balanced diet rich in nutrients and vitamins is essential. The specific needs of this textured hair include nutrients that promote hydration, repair, and protection against external aggressions.

Curly hair tends to absorb less oil due to its structure, making it more vulnerable to dryness. Additionally, frizz and breakage are common problems for this hair type. A proper diet can help address these needs and strengthen hair health over the long term.

B vitamins , often referred to as "hair vitamins," play a fundamental role in maintaining and improving hair health. They work on several levels, strengthening hair structure, stimulating growth, and promoting overall hair vitality. Among these vitamins, some stand out for their particularly beneficial effects:

• B7 (biotin ): This vitamin, nicknamed the "beauty vitamin," is essential for hair health. It stimulates hair growth by acting directly on hair follicles. Biotin is involved in the production of keratin , a key protein that makes up the main structure of hair. By strengthening this structure, it helps reduce breakage and improve hair texture, particularly beneficial for curly hair, which is often fragile and prone to dryness. Studies show that biotin can also help increase hair elasticity, making it more resistant to external aggressions.
• B12 (cobalamin) : Essential for the formation of red blood cells, vitamin B12 plays a key role in oxygenating the scalp. Good blood circulation allows hair roots to receive the nutrients needed to produce strong, thick hair. A B12 deficiency, common in people following vegetarian or vegan diets, can lead to various hair problems, such as excessive hair loss, slowed growth, dry scalp, and loss of shine.

By incorporating these two vitamins into your dietary routine, you can significantly improve the health of your hair and prevent many problems related to its fragility.

To include these vitamins in your diet:

• Vitamin B7 : Found in eggs, nuts, and avocado, these foods are easy to incorporate into your daily meals.
• Vitamin B12 : Found primarily in fish, meat, and dairy products. For those following a vegetarian or vegan diet, fortified foods or supplements may be necessary.

A vitamin B deficiency can manifest itself through:

• Increased hair loss.
• A loss of shine.
• Capillary fragility.
• Slower hair growth.

Prolonged vitamin deficiencies can also weaken the hair fiber, making hair more prone to external aggressions.

• Zinc : Promotes cell regeneration and helps maintain a balance in sebum production, essential for well-hydrated hair. Zinc also helps strengthen hair follicles.
• Iron : Allows good blood circulation and optimal oxygenation of the scalp, thus preventing hair loss. Iron is crucial for transporting oxygen to the hair roots, thus stimulating hair growth.

Foods rich in zinc include seafood, pumpkin seeds, and lentils. For iron, opt for spinach, lean red meats, and green vegetables.

Omega-3s are essential for the hydration and elasticity of curls. They help maintain hair suppleness and reduce scalp inflammation. The best sources of omega-3s are:

• Oily fish (salmon, mackerel, sardines).
• Flax seeds.
• Nuts.

Regular consumption of omega-3 can also help prevent dry and split ends.

These nutrients protect the hair fiber from free radicals and strengthen the hair structure, making it more resilient. Vitamin E is also known to improve blood circulation to the scalp.

Vitamin E is found in almonds, sunflower seeds, and olive oil. Antioxidants, found in berries and colorful vegetables, are also essential for preventing hair damage.

Dietary supplements can be useful in cases of:

• Vitamin deficiencies identified.
• Periods of intense stress or fatigue.
• Difficulty integrating certain nutrients through food alone.

They help fill nutritional gaps and optimize hair health.

Jia Paris dietary supplements are designed to meet the needs of textured hair. Made in France, they guarantee a natural, high-quality formulation. Enriched with vitamins, minerals, and plant extracts, they offer a complete solution for stronger, shinier hair.

Here are some meal ideas to nourish your hair from the inside out:

• Breakfast : Smoothie made with avocado, banana, and flax seeds. Add a handful of walnuts for an omega-3 boost.
• Lunch : Quinoa salad with green vegetables, grilled salmon, and olive oil dressing.
• Dinner : Grilled chicken with sweet potato and steamed broccoli. Finish with a dessert of vitamin- and antioxidant-rich berries.

Water plays a fundamental role in well-nourished hair. Make sure to drink at least 1.5 to 2 liters of water per day to maintain good hair hydration. You can also supplement with herbal teas or infused water.

Conclusion

A well-thought-out hair routine, like the one offered by Jia Paris, is ideal for caring for textured hair all year round. With a gentle shampoo to cleanse without stripping, a hydrating leave-in to preserve moisture, and a growth lotion to stimulate hair follicles, you're laying the foundation for effective and respectful hair care.

Don't hesitate to try out a personalized routine and adapt your actions according to the seasons . By paying attention to your hair's signals, you give it the best chance of staying healthy, strong and shiny, season after season. ⭐