Injury to a specific body part often leads to bruises. They appear when blood vessels underneath your skin break, and the blood seeps out of the vessels. The result is discoloration of the skin, accompanied by swelling and pain.
Sometimes, bruises are a result of a nutrient deficiency. For example, a deficiency in iron and zinc can often result in bruises on the skin. Almost any other nutrient that is linked with the health of your blood can also contribute to bruising.
It is important that you address your dietary deficiencies. Malnutrition is a terrible condition, and you want to prevent it.
Foods to help bruising heal
As we mentioned, a deficiency in certain foods might lead to bruising. With that in mind, it is important that you provide your body with the assets and tools to fight off bruises. Here are some foods you need to consume on a regular basis.
Leafy greens are rich in vitamin K, but also other vitamins. But most importantly, thanks to the vitamin K they help with blood clotting.
Vitamin C is the next essential vitamin on the list, and the best source for vitamin C is citrus fruits. Any other colorful fruit and veggie also contains vitamin C. For example, chili peppers are also rich in vitamin C. In addition to the vitamin C, citrus fruits also contain bioflavonoids, antioxidants that help with immune system.
Clean lean protein will help with your busted blood vessels. Every adult needs a lot of lean protein, and you can source it from lean meat or other protein rich foods. Protein is energy for your muscles, and you need as much as possible.
Wild caught fish is great option as well. Wild salmon, for example, is a great source of protein, but also of omega-3 fatty acids. These fatty acids are critical to help healing of the wounds.
Last, but not least, increase your consumption of zinc rich foods. Zinc is necessary to promote healthy wound healing.
In the same time, you want to avoid foods that cause bruising or worsen the symptoms. These include sugar, trans fats, processed foods, white and wheat products.
Essential oils for bruises
They can be used topically, or as part of aromatherapy. Among the many essential oils, some of them help with bruising. They prevent bruising, but also reduce the symptoms of your skin in a matter of minutes.
How much healthy nutrients you need?
Now that we know which foods you need to consume, let’s take a look at how much of these you need to prevent and heal bruising.
– 1500mg of bromelain, an enzyme found in pineapple. This enzyme reduces swelling, and you need 3 doses of 500mg
– Between 500 and 1000mg of vitamin C per day. We mentioned some of the foods where you can source this antioxidant
– About 1500mg of bioflavonoids per day, spread into 3 doses of 500mg. They have the similar wound healing properties as vitamin C, and they are usually found in the same foods
– 2mg of vitamin K per two weeks. Do not take vitamin K supplements if you are on blood thinners. But if you are not, vitamin K is involved in blood clotting
– Apply to skin Arnica oil two times per day. Applying arnica oil on the affected area will reduce the symptoms of the bruises.