The Tamesis
Do you get bruises from minor bumps, or do you look like you weren’t even touched? “While this phenomenon may seem more annoying than harmful, it may reveal a specific nutritional imbalance,” explains Paris-based naturopath Lydie Palmieri. The cause may be a severe lack of vitamin C, which is essential for strong blood vessels and healthy skin.
Why do I bruise so easily?
Bruising occurs when small blood vessels under the skin rupture and blood leaks into the tissue. When healthy, these blood vessels and capillaries are strong and elastic. But when they become more fragile, the slightest shock can be enough to cause a hematoma — also known as a bruise.
“In rare cases, vitamin and mineral deficiencies can cause skin bruising,” notes Howard E. LeWine, MD, chief medical editor at Harvard Health Publishing. “The most well-known is scurvy due to a lack of vitamin C. Bruising may also be a sign of a zinc or B vitamin deficiency.”
Vitamin C for skin health
Vitamin C deficiency is one of the most common and underestimated causes of skin bruising. This vitamin plays a key role in strengthening the walls of blood vessels. A lack of it weakens the entire capillary network.
Vitamin C, also known as ascorbic acid, is essential for the synthesis of collagen, a structural protein that ensures the cohesion of skin, tissues and, of course, blood vessels. When the intake is insufficient, the capillary walls become more permeable and prone to micro-ruptures, making bruising easy. As Palmieri explains, “The body can neither sustainably produce nor store vitamin C.” Therefore, daily intake is crucial, especially during times of stress, fatigue, or a diet lacking in fresh fruits and vegetables.
“A diet containing fresh fruits and vegetables or supplementing with vitamin C is essential to prevent vitamin C deficiency,” states a scientific study examining the relationship between vitamin C and skin bruising. “symptom [of scurvy] This can occur in as little as four weeks if a diet without vitamin C is adopted. “
Other signs of vitamin C deficiency
Easy bruising is not the only symptom of vitamin C deficiency. After all, vitamins are essential for many functions of the body, and a deficiency is bound to manifest itself in other ways. “Vitamin C has significant antioxidant properties that protect cells from free radical damage. In addition, vitamin C promotes the growth and repair of skin, cartilage, bones, and teeth,” notes the National Institutes of Health. “Typical symptoms of vitamin C deficiency include spiral hair, bleeding around the hair follicles, and bleeding gums.” Here, let’s look at a few more:
1. Frequent illness
Are you sick too often? Frequent colds, persistent infections, and difficulty recovering from colds are all signs of an underlying vitamin C deficiency. This is because a lack of essential vitamins can weaken the immune system; micronutrients play a key role in the normal function of white blood cells.
2. Continuous fatigue
If you still feel tired after a full night’s sleep, you may have malnutrition. Vitamin C helps produce energy and helps reduce fatigue.
3. Dull skin
We’ve all heard how helpful topical vitamin C is for achieving glowing skin, but don’t forget it’s important to start with nutrition; getting enough vitamin C is essential for collagen synthesis. Therefore, dull skin, wrinkles, and lack of firmness are all symptoms of vitamin C deficiency.
4. Bleeding gums
Sensitive gums or bleeding when brushing can be a warning sign. Historically, scurvy (a severe vitamin C deficiency that primarily affected sailors) manifested itself as gum problems.
5. Irritability
Feeling grumpy? Frequent bad mood and irritability may not be a well-known symptom of vitamin C deficiency, but it is still common. Vitamin C helps regulate cortisol, a stress hormone, and insufficient amounts can increase tension and irritability.
How to get enough vitamin C
Contrary to popular belief, oranges are not the most concentrated source of vitamin C. Bell peppers, kiwis, currants, strawberries, broccoli and fresh parsley actually contain more. Try to eat foods raw or uncooked to retain their vitamin C content and other nutrients.
