What you consume has a strong effect on your skin.
That is the reason why maintaining a proper diet should be a crucial part of your stretch marks prevention plan.
There are no studies or reseaech establishing a clear connection between diet and stretch marks. However, you can’t deny that your food choices affect the amount of nutrients your skin gets to stay healthy and resilient.
A good diet can help boost collagen and elastin fibers, which helps in maintaining skin elasticity and prevent stretch marks.
In today’s article, we have discussed how vitamins and other nutrients can help prevent stretch marks and which ones you should choose
8 Foods That May Help Prevent Stretch Marks:
1. Foods Containing Omega-6 Fatty Acids
Omega-6 fatty acids (such as linoleic acid, gamma-linoleic, arachidonic acid, etc.) can help your skin by reducing inflammation and improving skin hydration . This is very important for both wound healing and preventing stretch marks.
If you want to include omega-6 fatty acids in your diet, consume foods like:
Eggs
Cereals
Whole-grain bread
Poultry
Walnuts and almonds
Tofu
Avocado and safflower oils
Peanut butter
2. Vitamin D
Vitamin D contains some active metabolites that are crucial for maintaining the natural barrier of the skin. It also prevents photodamage caused by UV rays. Moreover, it has wound healing and tissue repairing effects . All these factors may help in preventing stretch marks.
Foods containing vitamin D include:
Egg yolk
Cod liver oil
Cheese
Fishes like salmon, tuna, and mackerel
Beef liver
Yogurt
Orange juice
Milk
3. Fresh Fruits And Vegetables
These are rich sources of all essential vitamins, nutrients, and dietary fibres. They help keep your body and skin healthy by providing them with all the crucial nutrients.
Healthy skin is much more resilient and can prevent the development of intense stretch marks. Consume lots of fruits and veggies, such as broccoli, spinach, bell peppers, sweet potatoes, pumpkin, oranges, berries, avocado, etc.
4. Collagen-Boosting Foods
Collagen is one of the major constituents of your skin. This protein is present everywhere in your body – connective tissues, ligaments, tendons, and skin.
Collagen is the protein that gives structure and suppleness to your skin. Along with elastin, collagen helps your skin stretch. You can boost the collagen levels in your body with these foods:
Bone broth
Chicken
Shellfish and fish
Citrus fruits
Leafy greens
Cashews
Beans
Tomatoes
Bell peppers
5. Food Rich In Vitamins A, C, And E
Vitamin C is an antioxidant that is crucial for reducing excessive production of keratinocytes . Along with other antioxidants, vitamin C is said to improve skin hydration and reduce dryness .
Vitamin E enhances the antioxidant protection of the skin, prevents oxidative stress, and promotes wound healing . Vitamin A helps to maintain the integrity of your skin .
Consume the following foods to include these vitamins in your diet:
Cod liver
Eggs
Yellow and orange fruits and vegetables
Nuts
Vegetable oils
Brussels sprouts
Broccoli
Citrus fruits
6. Drink Plenty Of Water
It is important to keep your body replenished and hydrated. Otherwise, it may cause skin dryness and dehydration. Apart from drinking water, you may also consume water rich fruits and vegetables that can keep you hydrated, such as:
Cucumbers
Broccoli
Tomatoes
Apples
Oranges
Spinach
You may squeeze some lemon in water and drink it. Or you may drink green tea to increase your water consumption.
7. Zinc-rich Foods
Zinc naturally occurs in your skin layers. The deficiency of zinc can affect skin health and the wound healing process. Zinc deficiency can also aggravate skin inflammation . Hence, consuming foods rich in zinc is crucial for maintaining overall skin health. Include these foods in your diet:
Nuts
Legumes
Dairy
Eggs
Shellfish
Whole grains
Meat
8. Protein-rich Foods
Lack of protein in your body can affect your skin in many ways.
Protein-rich foods include:
Meat
Poultry
Eggs
Fish
Tofu and soy protein
Legumes and beans
Nuts
All these essential nutrients may not directly affect the appearance of stretch marks, but they will keep your skin healthy. Healthy skin is important to reduce the appearance of stretch marks and prevent them.
Moreover, maintaining a healthy diet will also help you maintain a healthy weight, and your skin will not stretch unnecessarily. This is applicable for both pregnant women and those who tend to gain weight.
Other Ways To Prevent Stretch Marks:
Exercise Regularly: This will help you maintain a healthy weight. Exercising under the supervision of an instructor will also help you lose weight/gain muscles gradually, without pressurizing your skin.
Avoid Sun Damage: UV rays may damage the collagen and pigment the stretch marks and worsen them (if they are new ones). Apply sunscreen and avoid tanning beds.
Keep The Area Moisturized: This helps improve the hydration levels of the skin and reduce the appearance of stretch marks.
Stretch marks fade away with time. You may not be able to prevent them all, but you can reduce their intensity and prevent them from worsening. If nothing is working out, talk to your doctor to find the best treatment option for stretch marks.
Source: Stylecraze
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