If you find yourself sporting unexplained bruises after the slightest knock, a common nutritional shortfall might be to blame, according to health experts. Those familiar blue, brown, or purple marks appear when small blood vessels beneath the skin rupture, allowing blood to seep into surrounding tissue. While bruising is normal, how easily it occurs can be a telling sign.
The Critical Role of Vitamin C
Speaking to Vogue, Paris-based naturopath Lydie Palmieri highlighted that a serious vitamin C deficiency could be the reason behind easy bruising. This essential nutrient, a powerful antioxidant, is crucial for maintaining healthy skin, bones, and connective tissue. It also aids wound healing and helps the body absorb iron.
"The human body can neither produce nor store vitamin C sustainably," Palmieri explained, stressing the necessity of consuming it daily. Primary sources include vegetables like broccoli, kale, and Brussels sprouts, and fruits such as strawberries, guava, and citrus.
Recommended Intake and Dietary Sources
To meet the recommended daily amount, women should aim for around 75 milligrams and men for 90 milligrams, as advised by the Mayo Clinic. The National Institutes of Health notes that fresh fruits and vegetables contain significantly higher levels of vitamin C than their cooked, frozen, or canned counterparts.
If achieving this through diet alone is difficult, a supplement can be considered. However, daily intake should be capped at no more than 2,000 milligrams to avoid adverse effects.
Other Potential Causes and Symptoms
Dr. Howard E. LeWine, Chief Medical Editor of Harvard Health Publishing, also spoke to Vogue, noting that while scurvy from vitamin C deficiency is the most famous cause, easy bruising can also stem from zinc or B vitamin deficiencies.
It's important not to self-diagnose, as common contributors also include blood thinners, ageing skin, and corticosteroids. Vitamin C deficiency is considered rare in developed nations but is linked to inadequate dietary intake and may coincide with other nutrient shortages.
Other possible symptoms of a severe deficiency include bleeding gums, fatigue, dull skin, frequent illness, corkscrew-shaped hairs, and small red spots around hair follicles. If you suspect a significant deficiency, consulting a GP is essential for proper diagnosis and advice.
