Food for Bruises
Bruising is a common facet of life, especially for the accident prone among us. However, it is possible to speed the healing of bruises and reduce the occurrence and intensity of bruises through your diet.
What causes bruises?
You develop a bruise when an impact against your skin causes small capillaries under your skin to break and release blood into the surrounding tissue. This causes a blue mark that gradually fades through different shades of blue, brown, and yellow until it disappears. This happens as a result of the re-absorption of the released blood by the tissues.
I bruise very easily, what does this mean?
For some people, a slight brush against a hard object can cause a bruise. Often this is simply due to differences in age or genetic makeup causing varying levels of circulation, blood pressure, and skin thickness and strength. Menstruation and smoking can also contribute to bruising easily. However, sometimes bruising easily may be a symptom of an underlying health problem or nutritional deficiency, especially of iron.
What can I eat to help?
Research suggests that the following nutrients may prevent bruising, lessen intensity of bruises, and help bruises heal faster (especially when applied topically):
- Bioflavonoids – help strengthen capillaries, which prevents them from breaking and bleeding during an injury. They also have anti-inflammatory properties that help in healing. Citrus fruits, green peppers, buckwheat, and broccoli are good sources.
- Vitamin C – helps the absorption of bioflavonoids, helps in healing and immune response. May also boost collagen production, which strengthens your skin, helping to prevent bruises. Vitamin C topical crèmes have also shown promise in treating bruises.
- Vitamin K – promotes blood clotting, and thus helps prevent bruising. It also bolsters the walls of blood vessels. A topical vitamin K crème has shown effectiveness in speeding the healing of bruises. Good sources include cauliflower, leafy greens, and alfalfa sprouts.
- Zinc – although the exact process isn’t clear, zinc seems to help with bruise healing. It is an important antioxidant, very beneficial for the skin as a whole, and supports the immune systems. These functions most likely relate to its bruise fighting abilities.
- Iron – an integral mineral for a healthy cardiovascular system. Iron deficiencies due to poor diet or menstruation can cause increased chances of bruising.
It is recommended that you avoid anything that thins your blood, as this will increase the amount of blood released by the broken capillaries at the site of a bruise, and thus increase the size and intensity of the discoloration. Common blood thinners include NSAIDs like aspirin and ibuprofen.
Additionally, it is recommend that you lead a healthy lifestyle including adequate and regular sleep habits, a varied and healthy diet, and exercise. Sleep is especially important in allowing your body the chance to repair itself. Exercise increases your circulation, which speeds up the delivery of the nutrients your body needs to repair the bruise and the breakdown and re-absorption of the blood causing the discoloration.
Skin Brighteners aid in reducing post-inflammatory hyperpigmentation revealing even skin tone. Skin brighteners also can help revitalize tired and dull skin resulting in a youthful, healthy glow.
Below you'll find some of the most effective skin brightening products on the market today, in our opinion.