One of the most frequent forms of skin injury that takes place owing to microscopic tearing or rupture of blood vessels beneath the skin layer is a skin bruise, also termed as contusion. The accumulation of blood from the tiny, ruptured blood vessel near the outer surface of skin takes up the form of a rainbow of hues from reddish purple to purple coloured spot. This type of tissue injury typically occurs as a result of a sudden, blunt blow or fall.
Although pain, tenderness and swelling caused by bruising is not considered a serious problem, increased frequency and severity of it can point towards either a significant vitamin deficit or any other type of underlying bleeding disorder.
There are a couple of vitamins that may enable the body to withstand the formation of skin bruises, in conjunction with traditional medical aid. Do consult your physician before initiating the use of vitamin supplements that prevent the incidence of bruises to know more about the apt dosage required.
4 Vitamins To Prevent Bruising
1. Vitamin K
The alphabet ‘K’ in Vitamin K is derived from a word of German origin, ‘koagulation’, which stands for coagulation. This nutrient has a fundamental role to play in the cascade of reactions that bring about clotting of blood. The only vital function of this fat soluble vitamin is to produce blood platelets that allow coagulation of blood and thus aid in preventing bleeding.
If the reserves within the body are lacking in Vitamin K, one becomes more prone to episodes of nosebleeds, bleeding from gums and a tendency to bruise easily, even with mild trauma.This deficiency is, fortunately, easy to cover up for the nutrient is widely distributed in several common foods, for example, dark green lettuce, broccoli and avocados or strawberries.
Always speak to a physician before beginning such a regime as too much intake of this clotting vitamin can also prove to be harmful. Medical supervision is thus a must, especially for those on anticoagulant medicines as Vitamin K has a tendency of interferring with the mode of action of such drugs.As per the United States Department of Agriculture (USDA), the recommended dose of Vitamin K is 90 mcg per day for females and 120 mcg for males. The effectiveness of topical application of Vitamin K in relieving bruising is not yet confirmed.
2. Vitamin C
This water soluble vitamin not only works as an immune system enhancer to ward off infections, but also proves to be of great help for people who bruise frequently. Vitamin C promotes the formation of collagen, which aids in strengthening and maintaining the body tissues as well as blood vessels.
It works by accelerating the process of wound healing and prevents bruising by further controlling the process of inflammation. In short, ingesting sufficient amount of this natural vitamin prevents the lining of the vessels from getting fragile enough to tear easily.
Increase the level of Vitamin C within your body by eating delicious foods like mangoes, citrus fruits like oranges, berries, pomegranates or red pepper. According to the USDA specifications, an intake of 90 mg and 75 mg of the vitamin is considered beneficial for men and women, respectively. Make sure the daily dose does not exceed 2000 mg, as surplus Vitamin C that fails to get assimilated into the digestive tract can lead to nausea, diarrhoea and abdominal cramps.
3. Vitamin E
Similar to the role of Vitamin C, Vitamin E prevents painful skin bruises by regulating the blood vessel function and dealing with the rebuilding or repair process of damaged cells. Being an antioxidant, Vitamin E can both prevent and heal bruises on the skin. Even topical application of the vitamin raises the amount of antioxidants within the body, thereby, treating the bruises.Pumpkin seeds, sweet potatoes, peanuts, eggs as well as walnuts are some of the rich sources of Vitamin E.
Zinc is a naturally occurring mineral that thwarts as well as resolves the bruises formed by lending a helping hand in formation of healthy skin tissue. Other than that, Zinc is also considered vital for wound healing. Thus, Zinc when taken, either as an oral supplement or applied topically, can successfully treat and prevent bruises in the future. Depleted levels of Zinc in the body is directly linked with a slow rate of bruise healing.Reliable dietary sources of Zinc include poultry, whole grains, nuts, oysters and red meat. These along with other foods can provide the body with the recommended dietary allowance of 11 mg of Zinc for men and 8 mg for adult women.