Bruises are caused when blood vessels at the surface of the skin are damaged either by an injury or a blow. The blood leaks out of the blood vessel which causes black-blue discoloration which gets reabsorbed by the body in a short course of time. This can take 1 to 2 days but there are also more severe bruises that can last up to a fortnight.
Lack of vitamins in the body could make your body prone to bruising. Supplementing your body with vitamins is essential as they help in accelerating the healing process and help in reducing the swelling.
Vitamin K is a fat-soluble vitamin. It plays a major role in blood clotting, bone metabolism, and regulating blood calcium levels. The body needs vitamin K to produce prothrombin, a protein which is the reason for the clotting factor that is important in blood clotting and bone metabolism.
Vitamin K supplements are given when the body has its deficiency. Vitamin K is also used to treat weak bones (osteoporosis) and relieve itching that often accompanies a liver disease called biliary cirrhosis.
People intake vitamin K for bruises(1), spider veins, scars, stretch marks, and burns treatment. It is also one of the best remedies to treat rosacea, which is a skin condition that causes pimples and redness on the face. After surgery, vitamin K is used to speed up skin healing and reduce bruising and swelling.
[Read: Home Remedies for Bruises]
Food Sources That Are Rich in Vitamin K
Green leafy vegetables, such as spinach, kale, turnip greens, swiss chard, collards, mustard greens, romaine parsley, and green leaf lettuce
Other Vegetables such as brussels sprouts, broccoli, cabbage, and cauliflower are also rich in Vitamin K
Small amounts of Vitamin K is found in fish, liver, meat, eggs, and cereals
The Recommended Intake of Vitamin K is Given Below
- 0 to 6 months: 2.0 micrograms per day (mcg/day)
- 7 to 12 months: 2.5 mcg/day
- 1 to 3 years: 30 mcg/day
- 4 to 8 years: 55 mcg/day
- 9 to 13 years: 60 mcg/day
Adolescents and adults
- Males and females age 14 to 18: 75 mcg/day
- Males and females age 19 and older: 90 mcg/day for females (including those who are pregnant and lactating) and 120 mcg/day for males
Vitamin C is an antioxidant that helps in the production of collagen(2) which is very necessary for healing damaged blood vessels. Low levels of vitamin C can be attributed to easy bruising. Increased dietary intake of vitamin C and vitamin C supplements can help in treating this condition effectively.
On the other hand, citrus fruits that are rich sources of bioflavonoids help in faster healing of wounds and bruises.
Foods which are rich in Vitamin C are kakadu plums, acerola cherries, rose hips, chilli peppers, guavas, sweet yellow peppers, blackcurrants, thyme, parsley, mustard spinach, kale, kiwis, broccoli, brussels sprouts, lemons, lychees, american persimmons, papaya, strawberries, and oranges.
[Read: Health Benefits of Broccoli]
Benefits of Vitamin C for Bruise include:
Vitamin C is required for the biosynthesis of collagen, L-carnitine, and certain neurotransmitters. It is also involved in protein metabolism. Collagen is an essential component of connective tissue, which plays a very important role in wound healing. Vitamin C is also an important physiological antioxidant that has shown to regenerate other antioxidants within the body, including alpha-tocopherol.
The recommended intake of Vitamin C is given below
Adults 19 and Older
- 75 milligrams for women and 90 milligrams for men.
At 18 years of Age
- Women need 65 milligrams, and men need 75 milligrams.
Pregnant Women Over 19 Years
- 85 milligrams daily
At Age 18
- Women should get 80 milligrams of vitamin C
When Pregnant and When Nursing their Babies
- 115 milligrams
[Read: Hemoglobin Rich Foods]
What Vitamins Help Decrease Bruises?
Bruising can be decreased by including vitamin K, vitamin C, vitamin D, bioflavonoids, and zinc. Bruising can also be decreased by decreasing the use of blood thinners such as ginkgo, aspirin, and coumadin