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8 Dietitian-Loved Antioxidant Foods to Add to Your Rotation
Fruits, vegetables, nuts, and even a certain sweet treat can help your body recover after a tough workout.
By Karla Walsh•
What Are Antioxidant Foods?
What Are the Benefits of Eating Antioxidant Foods?
The Best Antioxidant Foods
How Many Antioxidant Foods Should You Aim to Eat?
The Takeaway
When you think about the fuel your body needs to recover from a workout, you probably picture high-protein foods, glycogen-restoring carbs, and plenty of water. While those things are definitely important, it’s also key to eat a variety of antioxidant foods in order to fight away potentially damaging molecules and support overall health.
But how, exactly, do antioxidant-rich foods do this?
You can imagine antioxidants as tiny janitors running around your bloodstream. These compounds detect any small “spills” or “scuffs” and clean them up before they become bigger “stains.”
These small “spills,” technically known as “free radicals,” are unstable molecules that form when our bodies encounter stress from the environment or physical challenges, or as a byproduct of normal physiological processes. If the free radicals aren’t “cleaned up” by antioxidants, they can proliferate and lead to oxidative stress. This “damages cell membranes, proteins, and DNA; can lead to long-term health problems [including certain cancers]; and may slow down muscle recovery,” says sports dietitian Jena Brown, RD, owner of Victorem Performance Nutrition.
This is how antioxidants got their reputation for nourishing our body and reducing inflammation or damaged cells, explains Caroline Thomason, RD, a registered dietitian and diabetes educator. Some of these beneficial compounds are produced in the body and others are found in antioxidant foods, Brown says.
What Are Antioxidant Foods?
As their name suggests, antioxidant foods refer to any foods or drinks that deliver antioxidants to our bodies.
Antioxidants come in two main forms:
Endogenous antioxidants, which develop within the body as a byproduct of our metabolism.
Exogenous antioxidants, which originate outside of the body in the form of antioxidant foods and drinks or supplements.
Since our bodies have us covered on the endogenous front, we’ll be focusing on exogenous compounds in this antioxidant food guide. The primary exogenous antioxidants are names you’ll likely recall from high school health class:
Polyphenols, such as phenolic acids, flavonoids, stilbenes, and lignans
Vitamin C
Vitamin E
Carotenoids, including alpha-carotene, beta-carotene, beta-cryptoxanthin, zeaxanthin, lutein, and lycopene
You’ll find one or more of these included in the antioxidant foods below.
What Are the Benefits of Eating Antioxidant Foods?
During a workout, your muscles get tiny tears that repair and, over time, grow (which is how we build muscle). But these tears can also trigger inflammation within our muscles, producing unstable molecules, damage, and oxidative stress, Brown says. That’s where antioxidants come into play.
According to the dietitians we spoke with, eating antioxidant-rich foods can:
Reduce muscle fatigue and soreness
Speed up post-workout recovery
Replenish energy stores in the muscles (aka glycogen) that were depleted during exercise
Help you bounce back stronger
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Anna Blazhuk / Moment via Getty Images
The Best Antioxidant Foods
Since plant-based foods generally have the highest amounts of antioxidants, a balanced diet that includes a colorful variety of whole foods should cover your antioxidant bases and support muscle recovery, Brown says.
But if you’re looking for some grocery-list inspiration, here are some of the best antioxidant foods you can add to your menu, according to the dietitians we spoke with:
1. Tart Cherries and Tart Cherry Juice
These ruby-red delights are “rich in polyphenols, particularly anthocyanins, which can help reduce muscle soreness and improve recovery time,” Thomason says.
In fact, Montmorency cherries (or juice made from it) is thought to be effective at reducing post-exercise inflammation and accelerating recovery—enough so, in fact, that the International Olympic Committee (IOC) recommends 8.5–12 ounces twice daily for two to three days after an athletic event, Brown points out.
Sip on a cup or so of tart cherry juice after a workout or before bed, or blend it into a post-workout smoothie with fresh berries and protein powder for a hydrating and energizing boost to help you bounce back faster after a workout, Brown recommends. (Side note: If you do add protein powder, it’s smart to opt for a pick that’s NSF-certified. As always, get the OK from your healthcare provider before trying any new supplements.)
2. Sweet Potatoes
You might already know that sweet potatoes contain complex carbs that are excellent at replenishing glycogen stores, but these tubers also deliver a strong dose of beta-carotene and vitamin C, “both of which help neutralize free radicals and repair muscle tissues,” Thomason says.
Another huge benefit of this antioxidant food is its versatility. Thomason likes to roast sweet potatoes to enjoy as a side dish, mash them for a quick carb boost, or use them as the base for a post-workout recovery bowl, layering on other items on this list like walnuts and dried cranberries. Or, roast cubes of sweet potato to toss with spinach and an orange juice-infused dressing for a supercharged recovery salad.
3. Blueberries
These small but mighty berries are packed with anthocyanins, “a type of antioxidant shown to reduce inflammation and oxidative stress in muscles after exercise,” Thomason says. “One study found that consuming 1 cup of blueberries per day was associated with an improved anti-inflammatory process after exercise.”
Toss fresh or frozen blueberries into smoothies or oatmeal, fold them into the batter for quick bread or muffins, or enjoy the fresh version of this antioxidant-rich food over Greek yogurt or in fruit salad.
4. Cranberries
This sweet-tart fruit deserves a moment to shine far beyond your Thanksgiving table, Brown explains: “Cranberries boast polyphenols, vitamin C, and flavonoids, which are compounds that act as antioxidants in the body,” she says.
Although fresh cranberry season only runs from September to November, frozen and dried cranberries are available year round and are potent sources of antioxidants. Whip up a relish with ground fresh cranberries, chopped walnuts, and drained mandarin orange segments, Brown suggests; cook frozen berries into a compote to top a protein like chicken or pork; or add either to a sheet pan meal. Or simply grab a handful of dried cranberries for a post-workout snack or an energy boost any time of day.
5. Oranges
There’s a reason we’ve been taught since childhood that oranges and their juice are ideal if you’re feeling under the weather: They’re rich in vitamin C, “a powerful antioxidant your body cannot make on its own, so it is essential that you get it in your diet,” Brown says.
Add chopped orange slices to a fruit salad, or top a cup of cottage cheese or Greek yogurt with chopped walnuts and sliced citrus for a quick post-workout snack, Brown recommends.
6. Spinach
Channel your inner Popeye and crack open a can of spinach—or get a boost from fresh or frozen varieties. Any of the above are “high in vitamin C, beta-carotene, and other antioxidants that combat oxidative stress and support tissue repair,” Thomason says.
Although spinach salads are great, they’re far from your only option. Blend this antioxidant-rich food into a post-workout smoothie; sauté it as a side dish; stir it into soups, stews, or casseroles; or whip up a creamy spinach-artichoke dip to enjoy with sliced veggies and crackers.
7. Walnuts
“Walnuts are rich in vitamin E and polyphenols, which protect cells from free radical damage and support recovery,” Thomason explains. “They also provide healthy fats that can reduce inflammation.”
A small 2024 study found that when healthy elderly men who participated in resistance and endurance exercise consumed just ½ ounce of walnuts per day for six weeks, they experienced slightly greater strength gains and noticed better sleep than their walnut-free peers.
Pair walnuts with your sweet potato or a spinach salad to lend crunch and earthy-salty flavor; mix them into oatmeal; assemble a parfait with Greek yogurt, walnuts, and blueberries or cranberries; or simply snack on a handful after you slip off your sneakers. (Don’t forget the H2O!)
8. Dark Chocolate
This antioxidant food is delicious and great at helping your body repair. “Dark chocolate contains flavonoids, which can improve blood flow and reduce inflammation, aiding muscle recovery,” Thomason says.
Some research suggests that dark chocolate consumption may also reduce exercise-related muscle injury biomarkers and tame exercise-induced oxidative stress markers in active men.
For a quick snack or mini dessert, enjoy a square of dark chocolate with a handful of walnuts, or melt it to drizzle over fruit.
What About Antioxidant Supplements?
Whether on social media or IRL, you might have heard some folks swear by antioxidant supplements for workout recovery. That said, these supplements aren't necessarily safe, according to the National Institutes of Health, and may even have harmful effects when consumed in high doses. Research on antioxidants is also inconclusive, experts say.
Unless your healthcare provider recommends you use antioxidant supplements (such as if you're an athlete with a super-high training load, for example), experts say it's safer and more effective to get your antioxidants from whole foods.
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How Many Antioxidant Foods Should You Aim to Eat?
There are no established daily recommendations for the amounts of individual foods high in antioxidants—or guidelines for how much active individuals should consume, according to the dietitians we spoke with. Plus, the daily value varies for every antioxidant, and even within specific foods, due to “growing conditions, seasonal changes, storage, processing, and many other factors,” Brown says.
Keep in mind that not all antioxidant-rich foods are absorbed and metabolized efficiently in the body, Brown adds, so the amount of antioxidants your body actually takes in may be different than the average antioxidant content listed on a food’s nutrition label.
“Rather than focusing on numerical limits of antioxidants, I recommend that folks consume a variety of lean protein, whole grains, dairy, fruits, vegetables, nuts, and seeds to ensure a diet rich in antioxidants,” Thomason says.
The Takeaway
The best antioxidant foods include many staples you probably already have in your pantry and fridge. Stock up on cherries, berries, sweet potatoes, spinach, oranges, walnuts, and dark chocolate for a delicious way to support muscle recovery and combat oxidative stress that could trigger inflammation and other health troubles down the road.
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This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately.
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