There are several vitamins that can help to prevent and heal bruises, as well as many different minerals, enzymes, and flavonoids. Many of these should be readily available in the form of supplements at most grocery stores, pharmacies, health-food stores, and they can also be added to your diet through dietary sources. That is, to say, in the foods you consume.
According to various studies and research, easy bruising can indicate a possible vitamin K deficiency. Vitamin K is the necessary vitamin for blood clotting, and it strengthens capillary walls which can help prevent breakage. There are topical vitamin K creams which can help to quickly heal bruises. Vitamin K can also be easily added to your diet with foods like
- Leafy greens, such as kale, chard, or spinach.
- Brussels sprouts
Vitamin C is another vitamin that helps with bruising, by working to form blood vessels, muscle cartilage, and collagen in bones. It also plays a key role in the immune system’s healing process. It follows that increasing vitamin C intake may be useful for someone who bruises easily. Vitamin C is not produced on its own by our bodies, so diet and supplementation are the only sources. Some of the most concentrated sources of vitamin C are all of the various different citrus fruits, such as oranges, tangerines, lemons, and limes. In fact, British sailors used to bring lime juice along with them on sea voyages to keep from contracting scurvy, the disease caused by vitamin C deficiency. Other foods rich in vitamin C include
- Brussels sprouts
The trace mineral zinc helps the body’s immune system work to heal injuries. It contributes to the chemical reactions that are required to regrow tissue, which obviously promotes wound healing. Legumes, seeds, nuts and shellfish are all great sources of zinc.
The enzyme bromelain, which is found in pineapple, is believed to have anti-inflammatory properties. When applied to skin in the form of a cream, lotion, or ointment, it may help to reduce swelling and bruising. Quercetin, a natural flavonoid that occurs naturally in certain fruits, is another potential anti-inflammatory, usually found in anti-bruising creams alongside bromelain and vitamin K.
Other nutritional sources, like proteins, can also help prevent and reduce bruising by strengthening capillaries. Lean sources of protein, like poultry, fish, and soy, can provide the proteins without the downsides of high cholesterol and saturated fats that you find in red meat or dairy.
Another natural way to prevent bruising is mechanically. While the RICE technique (Rest, Ice, Compression, and Elevation) is typically employed in treating strains and sprains, it can also work for healing bruises.
Rest and relaxation is one of the best things that you can do to promote healing. The less you move about, the more your body can focus on healing. Ice should be applied to the injury immediately after it occurs, and then up to twenty minutes each hour after bruising sets in. The cooling reduces blood flow to the injured tissue, which can reduce the inflammation causing a visible bruise. Compression prevents blood from leaking into the injured area, and elevation allows fluid to drain away from the affected area.