Nutrients That Naturally Heal Bruising

Sunrise Senior Living  |  August 29, 2012

Whether from bumping into a table or an unexplained mishap, bruises are quite normal. In fact, bruising becomes more common as adults age. A bruise occurs when tiny blood vessels (called capillaries) burst and release blood into the surrounding tissues. They are caused by impact to the area which can range from slight to extreme. As humans age, blood vessel walls become thinner and more vulnerable to puncture. In addition, skin becomes thinner and less protective of the blood vessels close to the surface; this occurs especially in women. As a result, bruises occur more often and from smaller impact. Even if bruises seem unavoidable, there may be a way to make them go away faster.

Foods rich in vitamins can help your blood clot faster and help protect your vessel walls from damage. Foods containing vitamin K are good for blood clotting because it triggers the cascade that leads to clot formation.  Vitamin K also helps to strengthen the walls of the capillaries so they will be less prone to break in the future. Green leafy vegetables contain the highest amounts of vitamin K.

According to, vitamin C can also help combat bruises. Vitamin C helps the body to synthesize collagen which is important in strengthening capillary walls. Vitamin C can be found in a variety of fruits including citrus and strawberries.  Lastly, zinc is an important mineral for repairing damaged tissues. Zinc can be found in shellfish, beef and poultry, as well as plant sources, such as legumes and nuts. The National Institute of Health recommends consuming between 8 and 11 milligrams of zinc daily.

For a meal packed with bruise-healing nutrients, try this signature Sunrise recipe for "Crab Salad." Get a triple dose of healing nutrients by enjoying this salad on a bed of leafy greens and having a bowl of strawberries for dessert!

Sunrise's Signature Crab Salad

Lump crab meat ½ lb.
Celery ½ cup
Mayonnaise ¼ cup
Celery seed 2 tbsp.
Parsley ½ tsp.
Old Bay seasoning ¼ tsp.
Pepper to taste

Pick the crab meat of any shells
In a large bowl, combine ingredients
Cover and Refrigerate and serve over a bed of leafy greens of your choice.