Diet is a major player in reducing inflammation. For example, the fats in fish oils, nuts and flaxseed, called omega-3 fats, inhibit inflammation. In addition, some foods, such as extra-virgin olive oil, tea, soy, whole grains, mushrooms, and certain spices, such as turmeric and ginger, as well as a daily diet heaped with colorful fruits and vegetables, help to prevent tissue damage that otherwise triggers the inflammatory response. For example, fruits like watermelon are rich in the antioxidants vitamin C, lycopene, and beta carotene, which help protect tissues from damage associated with inflammation. The more anti-inflammatory foods you eat, the lower your risk. The solution is simple. You can slow, stop, and even reverse the inflammation fire in your tissues, if you adopt a the 7 diet habits of an anti-inflammatory diet:
1. Produce: Eat mostly colorful produce, such as watermelon, berries, broccoli, and spinach. Aim for at least 9 servings a day.
2. Grains: Eat whole grains and make them chewy, not fluffy (i.e., breads with hunks of whole grain, old-fashioned or steel-cut oats, brown rice, cook pasta al dente)
3. Fats: Include one or more omega-3 rich foods in the daily diet, preferably fatty fish. Use mostly olive oil in cooking.
4. Legumes: Include beans and soy products in the daily diet.
5. Processed foods: Cut back on highly-refined grains, sugar, processed foods, and foods high contain saturated or trans fats.
6. Herbs & Spices: Sprinkle the diet with anti-inflammatory spices, such as turmeric and ginger.