Black and blue marks often appear on women without any injury–or at least not enough injury to merit the size of the bruise. Bruises are basically caused by some sort of pressure that breaks the walls of the capillaries causing blood to escape under the skin. Women who are prone to bruise easily may have multiple factors contributing to the weak nature of the capillary walls in their body, but women who bruise easily on a diet, may discover their bruises are caused by the same culprit.
Since estrogen is broken down in the liver along with fat, when you are on a diet, the liver preferentially breaks down the fat, leaving a lot more estrogen in the bloodstream. Estrogen is known to weaken the walls of capillaries. Therefore, dieting can put a woman at greater risk for bruising.
Vitamin C toughens the walls of the capillaries so they don’t rupture so easily. To decrease bruising, increase the amount of Vitamin C in your meal planning. The average body needs 3000mg per day of Vitamin C., so taking a Vitamin C supplement (1250mg) daily will also help. Or, eat more foods rich in Vitamin C such as yellow bell peppers, kale, thyme, parsley, broccoli, Brussels sprouts, kiwis, papayas, oranges, and strawberries.
Additionally, if you are under a great deal of stress, the Vitamin C in your body gets depleted at a quicker rate, so be sure to boost your supplements as well if you feel your stress increasing.