4 Tips about Nutrition and Stretch Marks

Skin is considered the largest organ of the body and like the other parts of our body, it is prone to damage. That is why it has to be nourished and well cared.

Stretch marks can occur when a rapid growth happens to teens or through stretching among pregnant women. People with rapid weight loss or gain, and individuals who lift weights can all experience stretch marks. Stretch marks can appear in the abdomen, breasts, arms, thighs, hips and buttocks. There are stretch marks that can fade and disappear in due time. A healthy and nutritious diet that contains essential vitamins is necessary in keeping the skin in optimum condition. What is important is that it can prevent stretch marks from forming or at least lessen the severity of their appearance.

Tip #1: IdentificationNutrition and Stretch Marks

Anybody regardless of age can get stretch marks, men, women and children alike. At the first stage, they appear as red or purple lines which look indented. Their texture differs from the skin in the surrounding area.

Tip #2: Considerations

Both diet and nutrition play an important role in preventing stretch marks. A diet which includes fruits, vegetables, healthy oils like olive oil and flax seed oil, and a diet which is low in fat can prevent stretch marks among growing teens, pregnant women and bodybuilders.

Tip #3: Significance

Vitamin A - Eat plenty of fruits and vegetables since they contain vitamin A which is important in the maintenance and repair of skin tissue.

Vitamin B – Biotin is the most important vitamin B which is needed in the formation, repair and growth of skin cells. Biotin comes from eggs, bananas and rice. Niacin is also a vitamin B which helps in retaining the skin moisture. You can get niacin from poultry, beef, fish, nuts and seeds. Biotin and niacin together can prevent, reduce and hinder stretch marks.

Vitamin C – Vitamin C which is also known as ascorbic acid is needed for the formation of collagen thus aids in the development and maintenance of healthy skin. Sources of this vitamin are broccoli, sweet potatoes, peppers and oranges.

Vitamin E – Vitamin E contributes to the elasticity and firmness of the skin and penetrates deeper into the tissue. Foods that are rich in Vitamin E includes green leafy vegetables, vegetable oils, nuts and fruits like mango, avocado, papaya and blueberries.

Copper – Copper contributes in the development of elastin which is a type of mineral that helps the skin recuperate from being stretched thus maintain a tight and smooth appearance. You can find copper in a variety of foods which add to a normal balanced diet including nuts (cashew and brazils), seeds (sunflower and poppy), fish, meat and cereals.

Zinc – Lack of this essential mineral can cause disorders of connective tissue and contribute to the formation of stretch marks. Consume foods that contain zinc like oysters, poultry and lean meat.

Water – Water on the other hand prevents wrinkled skin. This makes the skin supple and soft. Once the body is hydrated, stretch marks are less likely to appear.

Tip #4: Prevention

It is very important to eat a healthy diet and drink plenty of water to prevent stretch marks. In addition, you must avoid junk foods, smoking, caffeine and alcohol. At the same time, incorporate exercise and get enough sleep. This way you won’t feel stretched for some time and your skin will also look well.


Junk the junk foods. This is one of the most nutritious ways to keep your skin in good condition. Refrain from smoking, caffeine and alcohol as well as a sedentary lifestyle. Cutting out of these bad habits can prevent stretch marks from appearing.

Proper nutrition can aid to the prevention or reduction stretch marks.  Have a healthy diet and a good lifestyle to maintain a smooth and radiant skin.

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  1. 6 Tips about Hydrating Skin

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