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Anti-Bruise Diet Tips for People Who Bruise Easily

Anti bruise diet

Your diet, or what you eat on a daily basis, can have an impact on how easily your body bruises. Here's a collection of anti-bruise diet tips that can help prevent and heal those unsightly, purple marks on your skin.

Note: The information on this website is not intended or implied to be a substitute for professional medical, nutritional, or health advice. Always seek the advice of a professional health care provider.

#1:  Eat Plenty of Foods Rich in Vitamin K

Vitamin K is required for normal blood clotting, and a deficiency of vitamin K has been linked to increased bruising. Green leafy vegetables, such as spinach, Brussels sprouts, broccoli, Swiss chard, asparagus, green beans, kale and mustard greens, provide a good source of this important anti-bruising nutrient. Vitamin K is also synthesized by certain 'friendly bacteria' that live in the large intestine. Live-culture foods such as yogurt, kefir, and sauerkraut can help deposit such friendly bacteria in the intestines. A diet rich in live-culture foods may be particularly beneficial for people who have an imbalance of intestinal flora due to antibiotics or a disease affecting the intestines (see Best Foods to Eat After Taking Antibiotics).

#2:  Practice Moderation When Consuming Omega-3 Fatty Acids

A growing body of evidence suggests that omega-3 fatty acids may be beneficial for preventing a number of modern diseases associated with chronic inflammation. This is why many people consume fish oil supplements or other omega-3 supplements. However, an excessive intake of omega-3s may result in increased bruising (this is more likely to be the case if you get your omega-3s from supplements rather than natural foods). When you get a bruise, cut, or a burn, your body responds by inflammation in an attempt to prevent further damage to the tissue. That is why omega-3 fatty acids, as well as other anti-inflammatory foods and nutrients (e.g. ginger, turmeric, garlic), may in fact lead to excessive bruising in some people.

#3:  Increase Vitamin C Intake, Reduce Snacking on Sweets

Another good diet tip for people who bruise easily is to eat more foods that are rich in vitamin C. Bruises have been shown to occur more frequently in people who lack vitamin C (ascorbic acid) in their diets. Vitamin C helps reduce bruising by strengthening small blood vessels.

People who eat sweets and sugary foods on a regular basis are more likely to be deficient in vitamin C. Why? Because sugar and vitamin C have similar chemical structures and therefore they compete with one another for entry into cells.

More on Bruising & Nutrition:

For further information on nutrition and bruises, see: