Healing Hematoma: The Role Of A Nutritional Diet

A hematoma is a closed wound where blood collects and fills a space inside the body. It is caused by blood pooling inside the body due to blunt force trauma or penetrating injuries. While most hematomas are not serious, larger ones or those in critical places can be dangerous and require medical attention. A proper diet can help reduce bruising and improve hematomas. This includes consuming foods rich in vitamins C, K, B12, and folate, as well as minerals like zinc and selenium. Vitamin K, found in leafy greens, helps normalize blood clotting, while vitamin C, present in citruses, has antioxidant properties that reduce the negative influence of free radicals on blood vessels. Additionally, bioflavonoids found in oranges and other citrus fruits improve capillary flexibility, making blood vessels more resistant to breaking.

Include vitamin C-rich foods in your diet

A hematoma is a closed wound where blood collects and fills a space inside your body because it can’t flow or drain out. Most hematomas are not serious, and you can commonly see them in the form of surface bruises. However, deeper or bigger hematomas can be severe.

Vitamin C deficiency can increase bruising, so it is important to include fruits and vegetables that are high in this nutrient to reduce bruising. Vitamin C-rich foods include:

• Peppers
• Guavas
• Dark green leafy vegetables
• Broccoli
• Berries
• Citrus fruits (oranges, grapefruits, and tangerines)
• Tomatoes
• Peas

These foods are rich in antioxidants, which help to reduce the negative influence of free radicals on blood vessels. Eating these foods will help prevent the occurrence of bruising and promote healing. Vitamin C is known to help repair damaged tissues and reduce inflammation.

In addition to the above, it is recommended to include foods rich in protein, vitamins K and zinc, and healthy drinks such as water, tea, and smoothies to help during the healing process.

Eat foods with vitamin K to normalise blood clotting

Eating foods rich in vitamin K can help normalise blood clotting and protect the body against bruising. Vitamin K is involved in the production of proteins that are needed for blood clotting, which is why it is important to consume enough vitamin K to prevent bleeding.

Vitamin K1, also known as phylloquinone, is found in green leafy vegetables like kale, collard greens, spinach, cabbage, lettuce, and broccoli. It is recommended to eat these vegetables with butter or oil, as vitamin K is fat-soluble and may be better absorbed when combined with fat. Natto, a Japanese dish made from fermented soybeans, is one of the best sources of vitamin K2, which is only found in animal foods and certain fermented dishes. Other good sources of vitamin K2 include meat, liver, and cheese.

Strawberries, raw cabbage, raw cauliflower, wheat germ, and eggs are also good sources of vitamin K. For non-vegetarians, cow liver is another option. In addition to the protective effects of vitamin K, a diet rich in citrus fruits like lemons and oranges can help prevent bruising and promote healing due to their antioxidant properties and ability to improve capillary flexibility.

While vitamin K deficiency is rare, suboptimal intake may impair health over time. Inadequate intake may impair blood clotting, weaken bones, and increase the risk of heart disease. Therefore, it is important to ensure that you are getting enough vitamin K in your diet.

Consume zinc and selenium to prevent bruising

A hematoma is a closed wound where blood collects and fills a space inside your body because it can't flow or drain out. Most hematomas are not serious and commonly appear in the form of surface bruises. However, deeper and larger hematomas can be dangerous.

A proper diet can help reduce bruising and improve hematomas. Consuming foods rich in vitamins C, K, iron, bioflavonoids, zinc, and protein can help minimize the impact of bruising. Zinc and selenium are two minerals that help prevent bruising. Zinc plays a vital role in tissue repair and wound healing, making it especially important for those who bruise easily.

• Zinc-rich foods: Adding pumpkin seeds to your snack routine or incorporating beans, eggs, chicken, fish, tofu, or Greek yogurt into your meals can provide you with a healthy boost of zinc. Zinc is essential for tissue repair and wound healing, which can help reduce the appearance of bruises.
• Selenium-rich foods: Selenium is often found in meat and seafood, and plant-based sources like Brazil nuts, sunflower seeds, and whole grains. Including these foods in your diet can help improve skin health and promote healing.
• Combining nutrients: Combining plant-based iron sources, such as spinach, with vitamin C-rich foods like lemon juice can enhance iron absorption. This combination can help improve skin resilience and reduce the likelihood of bruising.
• Supplements: If you find it challenging to obtain sufficient zinc and selenium from your diet alone, consider taking supplements. However, it is always advisable to consult a healthcare professional before starting any new supplement regimen.
• Vitamin-rich diet: In addition to zinc and selenium, ensure you are consuming adequate vitamins C, K, and E, as well as protein. These nutrients work together to strengthen blood vessels, improve skin resilience, and promote healing.

Drink lemon juice to prevent hypertension and bruises

Drinking lemon juice is one of many ways to prevent and treat hypertension and bruises (hematomas).

Hypertension

Lemon juice is rich in phenolic compounds, vitamins, minerals, dietary fibres, essential oils, and carotenoids. A 2020 study concluded that drinking lemon juice is a cost-effective way to lower blood pressure in people with hypertension. Another study from 2018 suggested that vegetable juices high in nitrates, such as beetroot juice, decreased diastolic blood pressure in as little as 2 weeks.

Bruises

Bruises occur when tiny blood vessels become damaged, leaving behind blood trapped beneath the skin. A diet rich in vitamin K and vitamin C can help prevent the occurrence of bruising and promote healing. Vitamin K helps normalise the process of blood clotting, while vitamin C has antioxidant properties that can reduce the negative influence of free radicals on blood vessels. Lemons are a citrus fruit that contains high amounts of vitamin C.

To use lemon juice to treat bruises, you can dab a cotton ball soaked in lemon juice on the bruised area, or slice a lemon and rub it directly on the bruise. Massage the area thoroughly and let the lemon juice sit for about 20 minutes before washing it away with warm water. Repeat this process every day until the bruise has faded.

Other ways to prevent and treat bruises include:

• Applying ice to the bruised area
• Eating foods rich in vitamin K, such as spinach, raw green turnips, raw cabbage, raw cauliflower, broccoli, wheat germ, and cow liver
• Drinking pineapple juice, which contains bromelain, a mixture of enzymes that may have anti-inflammatory properties and help reduce bruising

Eat bioflavonoid-rich foods to improve blood flow

A hematoma is a closed wound where blood collects and fills a space inside your body because it can't flow or drain out. While most hematomas are not serious, deeper or larger ones can become dangerous. A proper diet can help reduce bruising or improve hematomas if they occur.

Bioflavonoids are components that are well-suited to favour the bloodstream. They have been proven to have empowering and healing capacities, making them suitable for treating circulatory diseases such as varicose veins, arteriosclerosis, and phlebitis. Citrus fruits like oranges, lemons, and grapefruit are rich in bioflavonoids and antioxidants, including flavonoids. Consuming flavonoid-rich citrus fruits may decrease inflammation in your body, which can reduce stiffness while improving blood flow and nitric oxide production.

In addition to citrus fruits, rutin, a type of bioflavonoid, can be found in fruits like apples and figs, and drinks such as green or black tea. Rutin has been found to improve blood flow, reduce the risk of blood clots, and relieve arthritis pain in animal studies. However, further research is needed to confirm these effects in humans.

Another way to improve blood flow is by consuming nitrate-rich foods. Beets, beet juice, and green, leafy vegetables like spinach are all nitrate-rich and have been shown to improve blood flow and circulation. A 2017 study found that older adults who drank beet juice experienced decreased blood pressure, clotting time, and blood vessel inflammation compared to those who consumed a placebo. Similarly, a traditional Japanese diet high in nitrate-rich vegetables has been associated with lower blood pressure compared to a low-vegetable diet.

In addition to a diet rich in bioflavonoids and nitrates, staying hydrated is crucial for improving blood flow. Dehydration can decrease blood volume, impacting the delivery of blood to vital organs. Aim to drink plenty of water, and you can also include herbal teas and antioxidant-rich juices, such as pomegranate juice, to support your vascular system.

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