A bruise is defined as a tear or rupture of the capillaries causing blood to leak from the site of injury underneath the skin. Bruises are the body's normal response to injury and are usually red at first, then change to a bluish or dark color as the blood is reabsorbed under the skin. In addition to injury, nutritional deficiencies and a diet high in processed foods can facilitate easy bruising. A diet high in vitamins, vegetables and minerals can help prevent excessive bruising.
Vitamin C Foods
Vitamin C is a water-soluble vitamin required for cellular growth and repair. It is required for the synthesis of collagen, the primary connective tissue in the body, which is required to form the skin, make scar tissue, blood vessels and tendons. It is also an antioxidant that prevents the formation of free radicals that damage the cell and DNA.
Vitamin C deficiency can result in excessive bleeding, bleeding gums, decreased rate of wound healing and anemia. You can help prevent excessive bruising by incorporating vitamin C into your diet. Vitamin C is readily available in citrus fruits and juices, tomatoes, broccoli, green leafy vegetables and green peppers. The Food and Nutrition Board at the College of Medicine recommends 90 mg of vitamin C daily for adult males and 75 mg of vitamin C daily for adult women.
Vitamin K Foods
Vitamin K is a fat-soluble vitamin essential for blood clotting and preventing excessive bleeding. It also strengthens blood vessels, thereby minimizing the easy breakage or rupture of blood vessels that can result in bruises. Vitamin K deficiency results in easy bruising and bleeding. Increase your vitamin K intake to strengthen blood capillaries and prevent bruising.
Vitamin K is readily available in cabbage, spinach, soybeans and green leafy vegetables. The Food and Nutrition Board at the Institute of Medicine recommends at least 90 mcg of vitamin K daily for adult males and females.
Vitamin D Foods
Vitamin D is a fat-soluble vitamin endogenously produced upon exposure to sunlight. Vitamin D is essential for maintaining your immune system, cellular growth, calcium absorption in the stomach, red blood cell production, wound healing and diminishing the severity of bruises. Vitamin D deficiency results in impaired healing of wounds and bruises. You can obtain vitamin D in fatty fish such as salmon and dairy products such as cheese, eggs and milk.
Vitamin E Foods
Vitamin E is a fat-soluble vitamin with antioxidant properties. It prevents cellular, molecular and organ damage from free radicals. It also is essential for the formation of red blood cells and is required for the proper utilization of vitamin K. Vitamin K is required for blood clotting and preventing excessive clotting, thus vitamin E deficiency increases your susceptibility to bruising. Vitamin E also stabilizes cellular membranes and prevents the blood vessel fragility that can lead to easy bruising. The Food and Nutrition Board at the Institute of Medicine recommends 15 mg of vitamin E daily for adult males and females. Foods rich in vitamin E include nuts and seeds, olives, green leafy vegetables and asparagus.
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