It is normal if you notice a purple or bluish discoloration on your body after you have bumped into something. But, noticing too many bruises on your body and not knowing what may have caused them may not be a usual scenario.
Some people bruise easily than others. Easy bruising may be due to certain nutrient deficiencies, serious health conditions like anemia, leukemia, etc., certain medications, or even due to aging.
When you notice the appearance of a bruise on your body, it may be because the affected area was subjected to a blow that may have caused the blood capillaries underneath your skin to break. This, in turn, may cause a swelling and you may experience pain.
Sometimes, bruises may be unavoidable; however, you can help your body heal faster after bruising. This is especially true if your bruising is due to nutrient deficiencies.
Here is a list of nutrients that you may want to include in your diet to help heal unexpected bruises faster and to prevent your body from bruising further.
1. Vitamin K
Sources Of Vitamin K:
- Green leafy vegetables like spinach and broccoli
- Vegetable oils like canola oil
- Meat
- Dairy foods
- Eggs
Vitamin K is a fat-soluble vitamin that is present in certain foods and is also available as a dietary supplement. This nutrient is essential in the body for blood clotting.
Topical application of vitamin K on the skin is used by some people to remove spider veins, bruises, scars, stretch marks, and burns. It is also used topically to treat rosacea – a skin condition that causes redness and pimples on the face. After surgery, vitamin K is used to speed up skin healing and reduce bruising and swelling.
The recommended intake of vitamin K is 120 micrograms for adult males and 90 micrograms for adult females.1
2. Vitamin C
Sources Of Vitamin C:
- Citrus fruits like oranges
- Tomatoes
- Red and green peppers
- Kiwifruit
- Broccoli
- Strawberries
- Brussels sprouts
- Cantaloupe
Vitamin C is a water-soluble vitamin that cannot be synthesized in the body, therefore, you have to provide your body with it through external sources. This nutrient plays an important role in the growth and repair of tissues in all parts of the body.
It helps in the formation of a protein used to make skin, tendons, ligaments, and blood vessels. It also plays role in healing wounds and forming scar tissues.
Apart from these, it is also important for maintaining bones, cartilage, and teeth and also aids the absorption of iron in the body. Overall, vitamin C because of its antioxidant properties can boost immunity, too.
The recommended intake of vitamin C is 90 milligrams for adult males and 75 milligrams for adult females.2
3. Proteins
Sources Of Proteins:
- Beef
- Poultry
- Fish
- Eggs
- Dairy products
- Nuts
- Seeds
- Legumes like black beans
Proteins are the building blocks of the body. This is because proteins play a role in maintaining and repairing tissues, muscles, and organs in the body.
A diet rich in proteins gives your body enough amino acids that are required for the formation of collagen (a protein that provides strength, elasticity, and structure to your skin).
The recommended dietary allowance for protein is 0.8 grams per kilogram of body weight.3
4. Zinc
Sources Of Zinc:
- Red meat
- Shrimp
- Lentils
- Lamb
- Cashews
- Quinoa
Although more research is required to understand the role of zinc in the process of wound healing, there have been studies that have shown that it may help in healing wounds, especially for those deficient in the nutrient.4
Zinc maintains the structural integrity of the cell tissues as well as the mucosal membranes. It is also responsible for creating new skin tissues by helping in the division of cells. This nutrient is especially important to help heal bruises in older individuals.
The recommended intake of zinc is 11 milligrams for adult males and 8 milligrams for adult females.5
Sometimes, when the body is suffering from a severe nutrient deficiency, nutrient supplements may be prescribed by the healthcare provider. Vitamin supplements and zinc supplements are available in the market and they may be taken orally along with a balanced diet.
There are studies that show how supplements can improve wound healing. For instance, a study reported that vitamin C supplementation helped improve extensive bruising on a patient’s legs.6
In some cases, herbal supplements may be recommended as well along with the others. These herbal supplements may be advised to be taken because of the antioxidant properties and their role in repairing cells and, in turn, wound healing.
However, it should never be taken without the supervision of a doctor as an overdose of supplements may increase your nutrient intake, causing adverse effects on your health.
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