Eating foods that contain the right nutrients for your skin can help to reduce the appearance of stretch marks on your skin. A proper diet can improve your overall skin health, maintain hydration levels of your skin, reduce dryness, and improve your quality of life. 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.
It is important to eat foods that help to supply these fibers because 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.
Preventing stretch marks may not be possible unless you help your skin by providing it with these right nutrients:
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 critical for both wound healing and preventing stretch marks.
Foods that contain omega-6 fatty acids include:
- Eggs
- Cereals
- Whole-grain bread
- Poultry
- Walnuts and almonds
- Avocado
- 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 that contain vitamin D include:
- Egg yolk
- Cod liver oil
- Cheese
- Fishes like salmon, tuna, and mackerel
- Beef liver
- Yoghurt
- 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 vegetables, such as broccoli, spinach, bell peppers, sweet potatoes, pumpkin, oranges, berries, avocado, etc.
Read also: 10 Natural Ways To Lose Belly Fat And Live A Healthier Life
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
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
- Citrus fruits
6. Zinc-rich Foods
Consuming foods rich in zinc is crucial for maintaining overall skin health. Zinc-rich foods include the following:
- Nuts
- Legumes
- Dairy
- Eggs
- Shellfish
- Whole grains
- Meat
7. 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 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.
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