8 Foods That Help Prevent Stretch Marks
Your skin is affected by what y'all eat. As a result, eating a good for you diet should be an important element of your stretch mark prevention strategy. If you are looking for the all-time foods for stretch marks, wait no further.
There are no studies that link diet with stretch marks. Just, you can't deny that the nutrients your skin receives to stay healthy are influenced by your eating choices. A salubrious nutrition can help preserve skin suppleness and forestall stretch marks by boosting elastin and collagen. In this commodity, nosotros have talked almost how vitamins and other nutrients can assistance prevent stretch marks and which ones to choose. Keep reading!
In This Commodity
Does Eating Healthy Preclude Stretch Marks?
There is a possibility that it may help.
Stretch marking prevention should involve a holistic approach. This includes proper treatment, using the right products and medication, following the doc's instructions, and, of form, maintaining a good for you lifestyle and nutrition.
In that location are no studies to prove that having certain foods or including certain vitamins and nutrients in your diet volition prevent stretch marks.
Nonetheless, a proper nutrition can improve your skin health, maintain hydration levels of your peel, 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 fibres are crucial for maintaining the structure of your skin and its elasticity. Adequate levels of these fibres can help your skin stretch easily.
Preventing stretch marks may not be possible unless you aid your skin by providing information technology with the correct nutrients. In the following section, we have listed the foods and nutrients that you demand to prevent stretch marks.
If you are significant, we strictly recommend not to alter your diet without consulting the md. Follow the diet nautical chart provided past the doctors and consult them if you want to make any additions or changes to it.
8 Foods That May Help Foreclose Stretch Marks
Note: These foods mainly focus on supporting the pare in various means to prevent stretch marks.
ane. Foods Containing Omega-6 Fatty Acids
Omega-six fatty acids (such as linoleic acid, gamma-linoleic, arachidonic acid, etc.) can help your skin past reducing inflammation and improving skin hydration (4). This is disquisitional for both wound healing and preventing stretch marks.
If y'all want to include omega-6 fatty acids in your diet, eat foods similar:
- 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 (five). All these factors may help in preventing stretch marks.
Nutrient containing vitamin D include:
- Egg yolk
- Cod liver oil
- Cheese
- Fishes similar salmon, tuna, and mackerel
- Beefiness 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 pare is much more than resilient and tin can preclude the development of intense stretch marks. Swallow lots of fruits and veggies, such every bit broccoli, spinach, bell peppers, sweet potatoes, pumpkin, oranges, berries, avocado, etc.
four. Collagen-Boosting Foods
Collagen is 1 of the major constituents of your pare. This protein is present everywhere in your body – connective tissues, ligaments, tendons, and skin.
Collagen is the poly peptide that gives structure and suppleness to your peel. Forth with elastin, collagen helps your skin stretch. You tin can boost the collagen levels in your body with these foods:
- Os goop
- Chicken
- Shellfish and fish
- Citrus fruits
- Leafy greens
- Cashews
- Beans
- Tomatoes
- Bell peppers
five. 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 peel hydration and reduce dryness (half dozen).
Vitamin E enhances the antioxidant protection of the pare, prevents oxidative stress, and promotes wound healing (7). Vitamin A helps to maintain the integrity of your skin (eight).
Swallow the post-obit foods to include these vitamins in your diet:
- Cod liver
- Eggs
- Xanthous and orange fruits and vegetables
- Nuts
- Vegetable oils
- Brussels sprouts
- Broccoli
- Citrus fruits
6. Drink Plenty Of Water
It is important to continue your torso replenished and hydrated. Otherwise, it may cause pare dryness and dehydration. Apart from drinking h2o, you may as well 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 potable it. Or you may drink tisane teas or greenish tea to increase your water consumption.
7. Zinc-rich Foods
Zinc naturally occurs in your peel layers. The deficiency of zinc can bear upon skin health and the wound healing process. Zinc deficiency can also aggravate skin inflammation (ix). Hence, consuming foods rich in zinc is crucial for maintaining overall pare wellness. Include these foods in your diet:
- Nuts
- Legumes
- Dairy
- Eggs
- Shellfish
- Whole grains
- Meat
8. Protein-rich Foods
Lack of poly peptide in your trunk can touch your skin in many means.
A study involving 98 patients found that nearly 68.4% of them who took less than one-half of the recommended daily allowance of protein had skin problems, such as pigmentation, acne, melasma, and premature ageing. It also afflicted 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
- Basics
All these essential nutrients may non direct affect the appearance of stretch marks, but they volition keep your pare healthy. Healthy skin is important to reduce the advent of stretch marks and prevent them.
Moreover, maintaining a healthy diet will also aid you maintain a healthy weight, and your pare will not stretch unnecessarily. This is applicable for both meaning women and those who tend to proceeds weight.
In improver to following the treatment and having a counterbalanced diet, here are a few things you can do to protect your peel and prevent stretch marks.
Other Ways To Prevent Stretch Marks
- Practice Regularly: This will assistance yous maintain a healthy weight. Exercising under the supervision of an instructor will also assistance yous lose weight/gain muscles gradually, without pressurizing your skin.
- Avoid Sun Damage: UV rays may damage the collagen and paint 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 abroad with time. You may not exist able to preclude them all, but you can reduce their intensity and prevent them from worsening. If nada is working out, talk to your doctor to find the best treatment option for stretch marks.
Frequently Asked Questions
Tin drinking water prevent stretch marks?
Nothing can stop the evolution of stretch marks. However, drinking water will go along your skin hydrated and reduce the intensity of the stretch marks. They may fade with treatment and time.
Volition stretch marks get abroad with do?
No. Exercise can help y'all maintain a healthy weight and prevent unnecessary stretching of the skin.
x sources
Articles on StyleCraze are backed past verified data from peer-reviewed and academic enquiry papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Check out our editorial policy for further details.
- Katta, Rajani, and Samir P. Desai. "Diet and dermatology: the role of dietary intervention in peel disease." The Journal of clinical and aesthetic dermatology 7.vii (2014): 46.
https://www.ncbi.nlm.nih.gov/pmc/manufactures/PMC4106357/ - Palma, Lídia, et al. "Dietary water affects human skin hydration and biomechanics." Clinical, cosmetic and investigational dermatology 8 (2015): 413.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4529263/ - Lim, Sunhee, et al. "Dietary Patterns Associated with Sebum Content, Skin Hydration and pH, and Their Sex-Dependent Differences in Healthy Korean Adults." Nutrients xi.3 (2019): 619.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6471406/ - Silva, Jéssica R., et al. "Wound healing and omega-6 fat acids: From inflammation to repair." Mediators of inflammation 2022 (2018).
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5925018/ - Mostafa, Wedad Z., and Rehab A. Hegazy. "Vitamin D and the skin: Focus on a complex relationship: A review." Journal of advanced research half dozen.six (2015): 793-804.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4642156/ - Cosgrove, Maeve C., et al. "Dietary nutrient intakes and peel-aging appearance among heart-anile American women." The American journal of clinical nutrition 86.4 (2007): 1225-1231.
https://pubmed.ncbi.nlm.nih.gov/17921406 - Not bad, Mohammad Abid, and Iffat Hassan. "Vitamin E in dermatology." Indian dermatology online journal 7.4 (2016): 311. https://www.ncbi.nlm.nih.gov/pmc/manufactures/PMC4976416/
- Menni, S., and R. Piccinno. "Vitamin A and vitamin East in dermatology." Acta vitaminologica et enzymologica vii (1985): 55-60.
https://pubmed.ncbi.nlm.nih.gov/3916047 - Ogawa, Youichi, et al. "Zinc and peel disorders." Nutrients 10.2 (2018): 199.
https://world wide web.ncbi.nlm.nih.gov/pmc/articles/PMC5852775/ - Garg, Suruchi, and Ankita Sangwan. "Dietary protein arrears and deregulated autophagy: A new Clinico-diagnostic perspective in pathogenesis of early aging, skin, and hair disorders." Indian dermatology online journal 10.2 (2019): 115.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6434747/
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Ramona is an associate editor at StyleCraze. Prior to that, she authored over 200 articles on pare and hair care.... more
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