A slight bump or knock can leave some people with significant bruising, and experts say this could be a sign of a nutritional imbalance. The discolouration happens when tiny blood vessels beneath the skin’s surface burst, causing blood to leak into the surrounding tissue.
While bruising is a normal occurrence, the ease with which it appears could indicate a serious vitamin C deficiency, according to Parisian naturopath Lydie Palmieri. Vitamin C, found primarily in vegetables like broccoli, kale and Brussels sprouts, as well as fruits including strawberries, guava and citrus, is an essential antioxidant important for healthy skin, bones and connective tissue. It also promotes healing and helps the body absorb iron.
“The human body can neither produce nor store vitamin C sustainably,” Palmieri explained, emphasising the importance of daily consumption. Experts suggest a vitamin C deficiency could be the cause of easy bruising.
To ensure you’re getting the recommended daily dose of around 75 milligrams for women and 90 milligrams for men, according to the Mayo Clinic, it’s important to include fresh fruits and vegetables in your diet. These uncooked, unfrozen and uncanned produce options contain much higher levels of vitamin C compared to their processed counterparts, the National Institutes of Health says.
However, if that’s a challenge, you may want to consider a supplement, though it’s advised to limit your daily intake to no more than 2,000 milligrams. Howard E. LeWine, MD, Chief Medical Editor of Harvard Health Publishing, noted that while vitamin C deficiency is the most famous culprit for easy bruising, it can also be a sign of zinc deficiency or vitamin B deficiencies.
Vitamin C deficiency is considered rare in developed countries due to widespread access to a diverse range of foods, the NIH says. But because these deficiencies are “primarily related to inadequate dietary intake,” the website notes that affected individuals may “also exhibit deficiencies in other essential nutrients.”
So if you bruise easily, it’s important not to jump to conclusions, as blood thinners, aging skin and corticosteroids are also common contributors to bruising, according to Prevention.com. Other possible symptoms of severe vitamin C deficiency include bleeding gums, fatigue, dull skin, frequent illnesses, corkscrew hair, and tiny red spots around hair follicles.
If you suspect you might be suffering from a severe vitamin C deficiency, or any other vitamin deficiency, it’s important to speak with your doctor.