Inflammation of the muscle fibers is common during regular workout and exercise. After strenuous activity, the muscle fibers tend to break apart, especially when you’re new to doing the routine. But muscle fibers have the ability to repair themselves to the point that they are good as new. And one way to help your muscles regain their full form is to eat the following nutritious fruits and vegetables. 

White Grapefruit

Fresh white grapefruit is known as one of the healthiest fruits. It contains rich amounts of vitamin C, which is needed for muscle healing. It also has high levels of choline, which supports a healthy immune system, which is essential in stimulating muscle contraction and supporting muscle performance and movement. But if you’re taking certain medications like statins, consult your doctor first before using grapefruit for muscle recovery.  

Gold And Green Kiwi Fruit

Gold and green kiwi fruit are available in most local grocery stores and has become a staple in fitness diets. Why? Because kiwi fruit has high amounts of vitamin C, which is essential in muscle healing and recovery. This fruit is also rich in actinidin, an enzyme that enhances the digestive process. With a healthy digestive tract, you’ll be able to absorb nutrients better, nutrients that can aid in muscle repair.  You can eat kiwi fruit as it is, juice it up or add slices to salads. 

Red And Green Tomatoes

Tomatoes can be eaten raw or cooked and are high in vitamin C. It is also rich in potassium, which is also another nutrient necessary for muscle recovery and can delay fatigue during workouts. Aside from these, tomatoes are also high in vitamin K, which is needed for skeletal muscle health. Tomatoes are also a good source of lycopene, which can reduce the risk of heart diseases.  

Summer Zucchini Squash

Zucchinis are packed with vitamin C needed in muscle repair. It also has vitamin B6, a nutrient that is required by the body in many enzyme reactions and metabolism. One of these is the breakdown of glycogen in muscles for energy. Zucchini can promote heart health, reduce blood sugar levels, and enhance digestion as well. You can bake zucchinis or cut these to make salads or eat these as a snack.


Raw and frozen spinach can also contribute to muscle health. It is one of the superfoods recommended for proper health. Eating a cup of spinach gives you around 30 mg. of calcium, which is a nutrient needed for bone and muscle health. Calcium is vital in the interaction of myosin and actin during muscle contractions. Spinach is also rich in magnesium and potassium, needed for muscle, bone, and heart health. This leafy green vegetable can be served as a fresh salad, added to baked dishes or sautéed with other delicious green veggies. 

Raw Apricots

Eating apricots gives you vitamins C and A, essential nutrients for proper eyesight, for reducing inflammation and boosting muscle health. Apricots come with catechins that can help with muscle inflammation, which is common after an exercise routine or a workout. You can cook apricots to make a deliciously-sweet dessert, grill them, or eat these fresh.  


Tangerines contain high amounts of vitamin C, beta-carotene, and folate. Beta-carotene can enhance muscle mass and can promote mobility. You’ll be able to recover faster after a workout with beta-carotene rich foods like tangerines. Also, low folate level is known to cause mental fatigue, irritability, and muscle fatigue. Eating foods rich in folate like tangerines can improve muscle recovery and reduce fatigue.

Beet Greens

Beet greens are the leafy tops of beetroots and have very high nutritional values than most leafy greens. Beet greens have high amounts of vitamins A, C, and K known for improved muscle repair and recovery. This leafy vegetable is also high in B-carotene that’s vital for cancer prevention and heart health. Beet greens are eaten raw, added to salads, sautéed with other crispy veggies, or baked.


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Fitness should be our top priority and consuming healthy food is one step closer to having a healthy body. You’ll find most of these nutritious fruits and veggies in a local supermarket near you. Start eating healthy today.