Bruises are red, purple or black colored marks that develop under your skin as a result of banging into something or falling. This impact causes small capillaries to be damaged and blood to leak into the surrounding tissues causing the dark red, purple or black mark. Eventually the mark will disappear as your body reabsorbs the blood. In some cases, if you experience easy bruising, you may have a vitamin B12 deficiency.
Vitamin B12
Vitamin B12 plays an important role in your body. It helps maintain healthy nerve cells and red blood cells. Good sources of vitamin B12 include meat, fish, eggs and dairy. Vegetarians can get vitamin B12 from fortified cereals, tofu, blue-green algae and kelp. The recommended daily intake of vitamin B12 is 2.4 g, according to the World Health Organization.
Vitamin K
If you bruise easily it may also be a sign of a deficiency in other vitamins, such as vitamin K. Vitamin K is a fat soluble vitamin that plays an important role in blood clotting. Although vitamin K deficiency is rare, if you have this deficiency you are more likely to have bruising and bleeding, according to MedlinePlus. Vitamin K is found in cabbage, cauliflower, spinach, other green leafy vegetables and cereals.
Vitamin C
Vitamin C helps your body synthesize collagen, which your body needs to maintain strong blood vessels, according to the U.S. National Institutes of Health. A vitamin C deficiency may result in weak capillaries that are easily damaged on impact. This will make you bruise more easily. Good sources of vitamin C include citrus fruits, red and green peppers, broccoli, strawberries and cantaloupe.
Caution
In some cases, bruises may indicate a more serious condition. You should see your doctor if you have unusually large or painful bruises, if your bruises seem to develop for no known reason, if you are bruising easily and experiencing abnormal bleeding elsewhere such as from your nose or gums or if you have no history of bruising but suddenly experience bruises, suggests the Mayo Clinic.
References
- Mayo Clinic; Easy Bruising; 2009
- World Health Organization; Vitamin and Mineral Requirements in Human Nutrition; 2004
- Medline Plus: U.S. National Institute of Health; Vitamin K; 2010
- US National Institute of Health; Vitamin C
