These 8 foods can help reduce soreness, and those who work out can refer to them.

Blueberries and Tart Cherries

Blueberries and tart cherries have been found in many studies to relieve delayed-onset muscle soreness, or DOMS. As the name suggests, this type of soreness doesn’t occur immediately after a workout, but peaks a day or two later. Blueberries and tart cherries contain anti-inflammatory compounds, which can improve muscle inflammation.

Green Leafy Vegetables and Cruciferous Vegetables

Green leafy vegetables, like blueberries and tart cherries, have anti-inflammatory properties. They also contain antioxidants, which can help your body recover faster from soreness. Cruciferous vegetables, including cabbage, broccoli, cauliflower, bok choy, kale, and collard greens, have stronger anti-inflammatory and antioxidant properties than other leafy vegetables and can also relieve stress.

Water

Drinking water can also help relieve muscle soreness. Because you sweat a lot during a workout, you’re more susceptible to dehydration. If you don’t drink water from the start to the end of a workout, you could become dehydrated, which can slow your recovery and prevent future soreness from being relieved quickly. So remember to drink plenty of water.

Fish Containing Omega-3s

Fish like mackerel, salmon, and saury are rich in omega-3 fatty acids, which can reduce inflammation, promote blood circulation, and reduce the risk of cardiovascular disease. These benefits help speed recovery and alleviate muscle soreness.

Fermented Foods

Several studies have shown that when athletes consume fermented foods rich in probiotics daily, they can reduce inflammation, boost immunity, and promote intestinal health. Fermented foods include yogurt, kimchi, sauerkraut, and more. When purchasing, be sure to choose high-quality, naturally fermented brands.

Eggs

Eggs are a great source of protein for those who work out, and protein plays a crucial role in muscle building. Eggs are also rich in leucine, an amino acid that helps with muscle repair and is therefore very helpful for post-workout soreness.

Cinnamon

Cinnamon not only relieves delayed-onset muscle soreness (DOMS) but also helps improve insulin sensitivity, allowing muscles to get enough sugar to repair after a workout, thereby alleviating soreness. The easiest way to consume cinnamon is to use any cinnamon powder you have on hand and add it to drinks or foods like protein drinks, coffee, and yogurt.

Turmeric and Ginger

Both turmeric and ginger have anti-inflammatory properties and can help speed muscle recovery after a workout and relieve DOMS. American fitness queen Jillian Michaels, in her book “Lose 9kg in 7 Days,” notes that consuming 2g of ginger daily can reduce muscle soreness, allowing you to maintain your workout intensity. Turmeric also contains a component called curcumin, which is believed to have powerful pain-relieving properties.