Best Foods For Stretch Marks: What To Eat To Prevent Them

Alongside an array of other factors, your skin is affected by what you consume. As a result, eating a healthy diet should be an important element of your stretch mark prevention strategy. If you are looking for the best foods for stretch marks, look no further.

There are no studies that link diet with stretch marks. But, you can’t deny that the nutrients your skin receives to stay healthy are influenced by your eating choices. A healthy diet can help preserve skin suppleness and prevent stretch marks by boosting elastin and collagen. In this article, we have talked about how vitamins and other nutrients can help prevent stretch marks and which ones to choose. Keep reading!

Does Eating Healthy Prevent Stretch Marks?

There is a possibility that it may help.

A detailed study on stretch marks discusses their types, causes, and how to manage them before and after they occur. However, prevention should involve a holistic approach. This includes proper treatment, using the right products and medication, following the doctor’s instructions, and maintaining a healthy lifestyle and diet

There are no studies to prove that having certain foods or including certain vitamins and nutrients in your diet will prevent stretch marks.

However, a proper diet can improve your skin health, maintain hydration levels of your skin, reduce dryness, and improve your quality of life (1), (2), (3).

It can also boost the collagen and elastin levels in your body. Both these fibers are crucial for maintaining the structure of your skin and its elasticity. Adequate levels of these fibers can help your skin stretch easily. Collagen levels decrease as we age, which is why it is even more important to stick to a nutrient-dense diet, especially as we get older.

Did You Know?

Various studies have estimated that about 90% of pregnant people, 70% of adolescent females, and 40% of teenage males develop stretch marks.

If you are pregnant, we strictly recommend not to change your diet without consulting the doctor. Follow the diet chart provided by the doctors and consult them if you want to make any additions or changes to it.

9 Foods That May Help Prevent Stretch Marks

Note:

These foods mainly focus on supporting the skin in various ways to 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 (4). This is critical 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

Additionally, foods like salmon, flaxseeds, and walnuts that are rich in omega-3 fatty acids may also help reduce stretch marks. However, there are no studies to support these claims.

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 (5). All these factors may help in preventing stretch marks.

Food 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 fibers. 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 (in the case of psoriasis). Along with other antioxidants, vitamin C is said to improve skin hydration and reduce dryness (6).

Vitamin E enhances the antioxidant protection of the skin, prevents oxidative stress, and promotes wound healing (7). Vitamin A helps to maintain the integrity of your skin (8).

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. Dryness makes it easier for your skin to crack. Apart from drinking water, you may also consume water-rich fruits and veggies 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 tisane teas or 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 (9). 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.

A study involving 98 patients found that about 68.4% of them who took less than half of the recommended daily allowance of protein had skin issues, such as pigmentation, acne, melasma, and premature ageing. It also affected the collagen content of the skin. The collagen was found to be fragmented and loose in their skin (10).

Protein-rich foods include:

• Meat
• Poultry
• Eggs
• Fish
• Tofu and soy protein
• Legumes and beans
• Nuts

9. Fish Oil

Fish oil is rich in omega-3 fatty acids that have beneficial effects on the skin and may help with stretch marks. These essential fatty acids also have anti-inflammatory properties that may reduce the skin irritation and redness that may accompany stretch marks (11). These fatty acids also support the production of collagen, which is crucial for skin elasticity (12). Thus, it may reduce the appearance of stretch marks.

Some excellent natural sources of fish oil for stretch marks include:

• Salmon
• Mackerel
• Sardines
• Trout
• Herring
• Anchovy

For optimal results, it is essential to combine fish oil supplementation with a balanced diet rich in vitamins and minerals. Topical treatments, like creams containing hyaluronic acid and retinoids, may also complement the effects of fish oil, promoting healthier skin and reducing the appearance of stretch marks.

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 with weight management, and your skin may not stretch as much. This is applicable to both pregnant women and those who tend to gain weight.

In addition to following the treatment and having a balanced diet, here are a few things you can do to protect your skin and prevent stretch marks.

Other Ways To Prevent Stretch Marks

If you are still wondering how to prevent stretch marks, there are many. However, adopting simple lifestyle changes can make a significant difference. For example,

• Exercise Regularly: Lifestyle changes like exercising regularly 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: Adequate moisturization helps improve the hydration levels of the skin and reduce the appearance of stretch marks.

A blogger posted about her experience of how she discovered the transformative effects of Ugandan shea butter for her stretch marks. She says, “As the days and weeks went by, I kept using it everyday on my belly, legs, and arms. It was not only the sensation of having a hydrated skin but also the clear progression my stretch marks were making with the time. I started to see how many of those brown, red and some already white stretch marks started to fade away or to clear out. I had tried many creams, many oils, and this was the first time I was seeing a real difference on my skin (i).”

Quick Tip

Topical application of retinoids and hyaluronic acid may help with the appearance of stretch marks in the early stages.

Frequently Asked Questions

Can aloe vera clear stretch marks?

Aloe vera is used in various natural remedies to help heal and smoothen damaged skin. Limited research suggests that regular application of aloe vera could be effective in clearing away stretch marks (13).

Can Vaseline remove stretch marks?

Yes, Vaseline can help reduce the appearance of stretch marks as it tends to seal moisture and reduce skin dryness.

Is coconut oil good for stretch marks?

Yes, regular application of coconut oil can help reduce the appearance of stretch marks.

Can salt remove stretch marks?

While salt is used in some body scrubs to help exfoliate the skin and make it appear smooth, overdoing it may cause more harm than good.

Does almond oil remove stretch marks?

Yes, regular massage with sweet almond oil can help prevent the development of stretch marks, especially in pregnancy (13), (14).

Illustration: Foods That Help Prevent Stretch Marks

Image: Stable Diffusion/StyleCraze Design Team

Learn how to get rid of stretch marks with 4 amazing foods. Watch this video to discover what happens to stretch marks when you eat these foods and get glowing skin!

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Dr. Schwarzburg MD

 

Dr. Schwarzburg is a leading authority in the field of minimally invasive cosmetic and laser medicine in New York City. He is an Ivy League school graduate with 7 years of experience in cosmetic dermatology and regenerative medicine.

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Ramona is an editor at StyleCraze with 11 years of experience in writing and editing. She has authored over 200 articles on skin and hair care. She graduated from the University of Calcutta, West Bengal, and did her post-graduation from the University of Kalyani, West Bengal.

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Anjali SayeeAssociate Editor

Anjali is an associate editor at StyleCraze. She specializes in hairstyles and hair and skin care and has written over 200 articles in these domains. She has 7 years of experience, and her philosophy about hair and skin care is simple: if you love and care for it, it will be healthy.

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Shiboli ChakrabortiCommerce Editor

Shiboli has a master’s degree in English literature from The English and Foreign Languages University, Hyderabad, and is a certified skincare coach with four years of experience. As a commerce editor, she guides her team members on the best practices to create crisp and authentic content.

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