Best Food To Eat To Prevent Stretch Marks

Are you bothered by your stretch marks? Though you can’t get rid of them entirely, there are a few ways to reduce their appearance naturally and one of it is by practicing good diet during your pregnancy journey. Find out what are the best food for you to eat to prevent the appearance of stretch marks further in this article!

Stretch marks occur when the skin is stretched too quickly due to various reasons such as rapid weight changes, pregnancy, puberty and muscle gain. When this happens, the collagen and elastic tissues in the skin may break, resulting in those reddish, pinkish or purplish lines we call stretch marks. After some time, these lines will fade into a silvery, translucent colour but unfortunately will not disappear entirely.

During pregnancy, you’ll most likely start to notice stretch marks appearing on your tummy,  thighs, buttocks, breasts and hips. This is because they usually appear on body parts with larger amounts of fats. Stretch marks are totally normal and harmless, but their appearance may be bothersome to some people. If you are bothered by your stretch marks, don’t worry, there are safe and natural ways to prevent them and reduce their appearance. With some effort and a decent amount of patience, you’ll definitely see the results you desire!

Best Food To Eat To Prevent Stretch Marks

When it comes to stretch marks, just like most things, prevention is better than cure. So, what actually helps reduce the risk of stretch marks? Effective stretch mark remedies should be able to:

  • Encourage collagen production
  • Increase cell turnover
  • Reduce inflammation
  • Provide hydration to the skin

Pregnant women are encouraged to use and consume natural-based products as they’re generally safer for mum and baby. The good news is, one of the most natural ways to prevent stretch marks is through the food you consume. So far, there is no scientific proof that certain vitamins or minerals can prevent or cure stretch marks completely, but what’s certain is that our skin requires a variety of nutrients to stay healthy. Skin nourishing vitamins such as Vitamins A, C and E, including Omega-3 fatty acids are known to have skin-regenerating and skin-healing properties, which means they’re helpful in preventing stretch marks.

1. Vitamin A

Vitamin A contains retinoids, a vitamin A derivative that has been shown to reduce the appearance of stretch marks. 

Recommended food sources: Eggs, milk and yogurt, cheese, oily fish, carrots, spinach, apricot and papaya.

2. Vitamin C

Vitamin C is essential for collagen synthesis. According to research, it helps maintain skin health and elasticity.

Recommended food sources: Oranges, strawberries, broccoli, blackcurrants and potatoes

3. Vitamin E

Vitamin E supports the immune system and helps our cells to regenerate. Studies show that its antioxidant and anti-inflammatory properties are beneficial especially for skin health and appearance.

Recommended food sources: Almond, peanuts and peanut butter, sunflower seeds, mango and avocado

4. Omega-3 Fatty Acids

Scientific studies have shown that Omega-3 fatty acids play a vital role in the health of cell membranes. Adequate intake of Omega-3 fatty acids result in soft, supple and wrinkle-free skin. 

Recommended food sources:

  • Fish. Especially cold water fish such as salmon, mackerel, tuna and sardines, and other seafood
  • Plant oils. Soybean oil, flaxseed oil, canola oil
  • Nuts and seed. Flaxseed, walnuts, chia seeds
  • Fortified foods. Juices, yogurt, soy beverages

How Else Can You Prevent Stretch Marks?

Besides food, there are a few other stretch mark remedies that you can try at home. In fact, combining these few methods may even give you greater results. They’re all safe, tried and tested, so don’t worry about any potentially harmful side effects! 

1. Drink enough water daily

You’ve heard it a thousand times before, but we’ll say it again – stay hydrated! Drink at least 8 cups of water a day, as recommended by doctors. You can prevent stretch marks by keeping your skin hydrated, so keep your water bottle with you all day, mum!  

2. Aim for a healthy pregnancy weight gain

Get advice from your ObGyn regarding how much weight you should be gaining during your pregnancy, based on your size and weight. Below are the appropriate gestational weight gain according to the Ministry of Health Malaysia:

If you are underweight: 12-18 kg

If your weight is normal: 11-16 kg

If you are overweight: 7-11kg

If you are having twins: 16-20 kg

By following this guideline, your body will grow appropriately, hence preventing excessive skin stretching. 

3. Avoid direct sun exposure – WEAR SUNSCREEN!

We can’t stress this enough. Sun damage from the UV rays can cause serious harm to your skin’s collagen and elastin as well as its overall health, which will eventually result in stretch marks. You can be exposed to UV rays even when you are indoors, so remember to apply sunscreen with adequate UV-protection daily. 

4. Use a gentle stretch mark cream

Enjoy 21% OFF for Mama’s Choice Stretch Mark Cream | ONLY RM41.90 RM32.90

Again, there are no miracle foods or creams to prevent or get rid of stretch marks. However, applying soothing and moisturising creams throughout your pregnancy may help reduce the impact of skin stretching. A good stretch mark cream not only comforts your skin, but provides the essential skin-loving nutrients it needs to stay hydrated, soft and healthy.

If you’re looking for a safe and natural stretch mark cream, we highly recommend Mama’s Choice Stretch Mark Cream, that deeply moisturises stretch mark-prone skin and soothes itching. 

Featuring its fantastic mix of lipobelle soyaglycone and aloe vera, and enhanced with jojoba oil, olive oil and shea butter, this cream is filled with antioxidants and collagen-building components that will keep your skin hydrated, supple and soft all day.

Many mums have tried and loved Mama’s Choice Stretch Mark Cream for its gentle, non-sticky and chemical-free formulation, and of them is our Celebrity Mama of 5 and well-known actress, Sari Yanti! Check out the video below and find out why does she loves and trusts our stretch mark cream so much, and maybe you can try it too! 


It is also budget-friendly, and can be used all the way from the second trimester up until 6 months postpartum. Oh, what a steal! We’re sure this will be one of your pregnancy must-have items. 

Ready to purchase? Add Mama’s Choice Stretch Mark Cream into your cart on Shopee or Lazada.

Author Mama's Choice Team

Mama's Choice Team

The Mama's Choice MY team is consisted of 4 beautiful mamas who are strong and dedicated in being the support system that many mamas need these days. <3


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