Poor diets can lead to easy bruising. Common bruises that result from a blow occur when blood accumulates under unbroken skin after blood vessels are damaged. Easy bruising is not necessarily caused by health problems. Some people have delicate skin that is susceptible to bruising. However, frequent bruising may indicate a clotting disorder, an immune problem or a medication side effect. If you experience easy and recurrent bruising, consult with a doctor.
Fruits and Vegetables
Some individuals' vitamin C levels become depleted as they age, resulting in more frequent bruising. Citrus bioflavonoids, derived from citrus fruits' pulp, and quercetin, a bioflavonoid that comes from sea algae, have a positive effect on your circulatory system. It is important for people who bruise easily to eat a diet rich in vitamin C and iron. Citrus fruits, broccoli, cauliflower and sweet potatoes are among the fresh fruits and vegetables rich in vitamin C and should be included in your diet. Eating plenty of oranges and other citrus fruits raises your body's level of rutin, a bioflavonoid that may strengthen fragile capillaries and minimize or prevent serious bruising.
To ensure that your body receives adequate amounts of vitamin K, a blood-clotting agent, your diet should contain an abundance of leafy vegetables. Dark green vegetables also contain iron, an essential mineral that combats anemia, which is probably a prominent factor in bruising. Diets rich in citrus fruits, green and leafy or cruciferous vegetables, alfalfa sprouts, apricots and raisins provide the K and C vitamins your body needs.
Meat
Bruises may deplete iron stored in your body. Iron, which is concentrated in your red blood cells, helps transport oxygen to your body's tissues. When you bleed, you can lose those cells and the iron in them. You can quickly boost your iron levels with red meat, because meat delivers the type of iron that is easiest for your body to absorb.
Fish
Vitamin D aids in blood clotting and is instrumental in preventing or limiting the severity of bruises. This vitamin is provided by sunlight but can also be obtained from food sources by consuming mackerel and salmon and other fatty fishes as part of your diet. The mineral zinc also helps heal wounds and bruises. Including shellfish and other seafood, especially oysters, in your diet will provide you with zinc.
Grains, Nuts and Legumes
If you bruise easily, try incorporating chickpeas, beans and fortified cereals into your diet in order to boost your body's iron levels. A diet that includes whole grains will help you meet your daily zinc requirement. Rutin, the bioflavonoid that strengthen capillaries and cuts down on bruising, is abundant in buckwheat and other whole grains. Eating buckwheat pancakes for breakfast is a healthy addition to your diet if you are trying to limit bruising.
