Bruising occurs when the tissue beneath your skin is injured or damaged. When your tissue is injured, blood accumulates under your skin, causing it to have a black or blue appearance. Some people hardly ever bruise, while others bruise frequently. The exact cause varies, but age, certain medical conditions and/or genetics can play significant roles in its development. Certain vitamins can accelerate the healing process, reduce the severity of bruises and lower your risk of future bruises.
Vitamin A
Vitamin A is a fat-soluble vitamin that can improve immune system function and protect your tissues from further damage, according to the book "Common Symptom Guide: A Guide to the Evaluation of Common Adult and Pediatric Symptoms," which explains that vitamin A can accelerate the healing process, decrease bodily inflammation and increase collagen production in your body. The recommended daily dosage for vitamin A is 3,000 international units, or IU, for adult men and 2,333 IU for adult women. Foods rich in vitamin A include oranges, tomatoes, sweet potatoes, liver, eggs, fortified milk, fortified cereals and fish.
Vitamin C
Vitamin C is a water-soluble antioxidant that can improve immune system function and protect your body from damaging free radicals, according to the book "Vitamins and Minerals Demystified," which further says vitamin C can strengthen your blood vessels; increase skin, tissue and collagen production; and lower your risk of bruising. The recommended daily dosage for vitamin C is 1,000 mg for adults. Foods rich in vitamin C include tomatoes, spinach, grapefruits, cranberries, kale, strawberries, blueberries, blackberries, kiwi and oranges.
Vitamin D
Vitamin D is a fat-soluble vitamin that can strengthen your immune system, repair damaged tissues, assist in wound healing, decrease the severity of bruises and increase red blood cell production in your body, notes Lavon Dunne, author of the book "Nutrition Almanac." The recommended daily dosage for vitamin D is 15 mcg for adults. Foods rich in vitamin D include salmon, tuna, sardines, margarine, milk, pudding, eggs, liver and Swiss cheese.
Vitamin K
Vitamin K is a fat-soluble vitamin that can strengthen your blood vessel walls, accelerate the healing process, promote blood clot formation, lower your risk of bruising and minimize the appearance of bruises, according to the book "Nature's Pharmacy for Children: Drug-Free Alternatives for More Than 200 Childhood Ailments." The recommended daily dosage for vitamin K is 90 mcg for adults. Foods rich in vitamin K include cabbage, broccoli, spinach, cauliflower, endive, okra, tomatoes, pears, prunes, squash, kidney beans, peas, soybeans, cranberries, chives and cilantro.
References
- "Care of Wounds: A Guide for Nurses"; Carol Dealey; 2008
- "Vitamins and Minerals Demystified"; Steve Blake; 2007
- "Common Symptom Guide: A Guide to the Evaluation of Common Adult and Pediatric Symptoms"; Harold Sox et al; 1997
- "Nutrition Almanac"; Lavon Dunne; 2001
- "Nature's Pharmacy for Children: Drug-Free Alternatives for More Than 200 Childhood Ailments"; Lendon H. Smith et al; 2002
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