Bruises happen when small blood vessels under the skin rupture and allow blood to seep into surrounding tissue, which creates a dark area. Bruises can be caused by trauma and also by a lack of vitamins or minerals in your diet. Although many vitamins and minerals contribute to the health of your blood vessels and skin, the most common deficiencies that contribute to easy bruising are in vitamins C, E and K, and the mineral zinc.
Bruises
Bruises are commonly seen as dark blotches on the skin. They generally start out dark purple to black in color and fade to shades of green and yellow before the blood is reabsorbed by your body. Bruises are more easily seen on people with fair skin, but everyone can get bruises. The University of Maryland Medical Center describes three types of bruises: subcutaneous, intramuscular and periosteal. Periosteal bruises are bone bruises, while subcutaneous bruises are those just underneath the skin and are the most visible. Bruises can take a few days to several months to heal. In addition to trauma and dietary deficiencies, easy bruising can be a sign of serious health problems and should be checked by your doctor.
Vitamin C
Vitamin C is a water-soluble vitamin that your body needs to produce healthy collagen. Collagen is a structural protein that is found in your blood vessels as well as your tendons and ligaments. Because the human body cannot synthesize vitamin C, you need to eat foods that contain this vital nutrient. The Linus Pauling Institute notes that because vitamin C supports collagen production, a lack of vitamin C in your diet can cause weakened blood vessels and lead to easy bruising. A severe vitamin C deficiency can lead to scurvy.
Bioflavonoids
Bioflavonoids are also thought to be helpful in reducing your susceptibility to bruising. There are thousands of known bioflavonoids, which are sometimes referred to as vitamin P. Bioflavonoids are not true vitamins, but they perform some of the same functions. Also called polyphenols or phytochemicals, bioflavonoids are water soluble and must come from your diet. These plant substances give fruits and vegetables their color and they are particularly abundant in citrus fruits such as oranges and lemons. The citrus bioflavonoids, which include hesperidin, quercetin and rutin, have been shown to be especially helpful in reducing your susceptibility to bruising. Other bioflavonoids include proanthocyanidin and soy isoflavones.
Other Vitamins
Other vitamins that contribute to the health and integrity of your blood vessels include vitamins E and K. Vitamin E works with vitamin C to help your body rebuild tissues, including damaged blood vessels. Vitamin K helps your body reabsorb the blood trapped in tissues and reduce the appearance of subcutaneous bruises. Vitamins E and K are both fat-soluble vitamins, which means that your body can store them.
Minerals and Other Dietary Substances
Zinc is an essential trace mineral, second only to iron for your health. According to the Office of Dietary Supplements, zinc is beneficial in reducing bruising because it promotes protein synthesis, which increases collagen production and allows your body to build healthy connective tissues. Other dietary supplements that may help to reduce bruising include escin, an extract of the horse chestnut plant; bromelain; and the proteolytic enzymes trypsin and chymotrypsin.
