The bruises o bruises are common skin lesions caused by blows or impacts that affect blood vessels. Although they usually disappear over time, they can cause discomfort and affect aesthetics. There are various strategies to speed up their healing, including a rich diet in certain nutrients that promote tissue regeneration and blood circulation.
Why do bruises appear?
Bruises occur when the small blood vessels, known as capillaries, break due to a blow or pressure, allowing blood to escape and accumulate under the skin. Factors such as age, certain medications, nutritional deficiencies and clotting problems can increase the ease with which they appear.
In some cases, bruises may appear without an apparent blow, which may be due to problems with blood clotting, deficiencies in Vitamins or underlying diseases such as liver disorders. If you notice frequent bruising without any apparent cause, it is advisable to consult a doctor.
Essential foods to reduce and prevent bruising
A balanced diet can help strengthen blood vessels and speed up the recovery of bruises. Below we highlight the key nutrients and foods that contain them.
Vitamin C: essential for collagen production
La Vitamin C It is crucial in the formation of collagen, a key protein in the structure of blood vessels and tissues. Eating foods rich in this vitamin helps strengthen capillary walls and reduce the appearance of bruises.
- Citrus fruits: oranges, lemons, grapefruits and tangerines.
- Forest fruits: strawberries, blueberries and blackberries.
- Vegetables: broccoli, red peppers and kale.
Vitamin K: essential for blood clotting
La Vitamin K It is an essential nutrient in the blood clotting process and helps reduce the formation of bruises.
- Spinach, kale and chard.
- Broccoli and Brussels sprouts.
- Beef liver and eggs.
Iron: prevents hair fragility
El iron It is essential for tissue oxygenation and red blood cell production. An iron deficiency can make the skin more prone to bruising.
- Lentils, spinach and chickpeas.
- Lean red meat and blue fish.
- Nuts such as almonds and hazelnuts.
Bioflavonoids: strengthen capillaries
The bioflavonoids They have antioxidant properties that protect blood vessels and improve their resistance.
- Citrus fruits such as lemon and orange.
- Onion and garlic.
- Green tea and pure cocoa.
Habits that can make bruises worse
- Excessive alcohol consumption: affects circulation and blood coagulation.
- Smoke: decreases tissue oxygenation and slows healing.
- Hydration deficiencies: Water is key to maintaining tissue elasticity.
- Ultra-processed and sugar-rich foods: can increase inflammation and capillary fragility.
Complementary natural remedies
- Cold compresses: Applying ice to the affected area reduces inflammation and prevents the bruise from spreading.
- Arnica gel: It is a natural anti-inflammatory that can help reduce the color of the bruise.
- Aloe vera: Applying aloe gel relieves pain and accelerates skin regeneration.
- Turmeric paste: known for her anti-inflammatory properties, can help reduce inflammation in the affected area.
A proper diet, combined with good habits and the use of natural remedies, can make a difference in preventing and recovering from bruises. If you notice that they appear frequently without any apparent cause, it is advisable to consult a doctor to rule out possible health problems.