A hard bout of exercise can definitely lead to soreness—which is a good thing!

Soreness means that you taxed your muscles well enough to snap them out of their comfort zone. That soreness is the inevitable byproduct of muscle growth or the adaptation to a higher level of stress. Good job!

Still, dealing with that soreness a day or two later isn’t exactly fun. But before you reach for the medicine cabinet, why not consider taking a more natural approach?

Here are five foods that can help you prevent muscle soreness.

MONTMORENCY TART CHERRIES

Why: The antioxidants responsible for these cherries’ famous deep red color have also been shown to reduce muscle inflammation and speed up recovery.

CHIA SEEDS

Why: It’s all about essential fatty acids, such as omega-3s. Studies have shown that omega-3s can lessen inflammation caused by exercise. Because chia seeds don’t need to be ground before use (unlike flax seeds which are another great source of fatty acids, by the way) you can throw them straight into smoothies, oatmeal, or yogurt before your workout in preparation for recovery.

You should also consider taking other foods rich in omega-3s like: salmon, tuna, and walnuts.

Quinoa

Why: This South American superfood is packed with protein to help rebuild muscle. But unlike most grains, quinoa is a “complete protein” (like whey), meaning it has the amino acids your body needs. In fact, its nutritional value has been compared to dried whole milk.

OATMEAL

Why: Research has shown that octacosanol, a chemical that can be found in oats, may improve how your body uses oxygen. Oxygen helps to prevent post-workout soreness because it helps rid the body of lactic acid build-up.

RED PEPPERS

Why: Vitamin C is a powerful antioxidant, and a single red pepper actually has more of it than an orange! You get to double up. Not only are antioxidants anti-inflammatory, but they also boost your immune system.

For a boost of vitamin C, you might also try: pineapples and oranges.

These are some of our favorite natural wonder-foods to prevent muscle soreness. Do you have others that you’ve found effective?

Tell us about them.