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Eating to Beat Cancer

Diet and Cancer
It is believed that one third of all cancers are diet and lifestyle related. Due to these large numbers it is vitally important to eat foods that will help in the fight against cancer. Dietary patterns, foods, nutrients, and other dietary constituents are closely associated with the risk for several types of cancer. Furthermore, obesity is a large concern. Poor food and diet choices lead to an expanded waistline which in turn is responsible for 14% of cancers in men, and 20% in women. Identifying foods that are linked with perhaps promoting a higher probability of cancer can be challenging (foods high in trans fatty acids etc.), however, consuming foods which can help reduce cancer incidence is fairly easy.

Fruits and Vegetables
It is believed that one third of all cancers are diet and lifestyle related. Due to these large numbers it is vitally important to eat foods that will help in the fight against cancer. Dietary patterns, foods, nutrients, and other dietary constituents are closely associated with the risk for several types of cancer. Furthermore, obesity is a large concern. Poor food and diet choices lead to an expanded waistline which in turn is responsible for 14% of cancers in men, and 20% in women. Identifying foods that are linked with perhaps promoting a higher probability of cancer can be challenging (foods high in trans fatty acids etc.), however, consuming foods which can help reduce cancer incidence is fairly easy.

Fish
Omega 3’s found in fish are other preventative properties found in food that can be used in the battle against cancer. While many consumers are aware that consuming fatty fish high in omega 3’s is linked to improved heart health, evidence suggests that the build up of these healthy fats can benefit greatly against colorectal cancer. Omega 3 fatty acids operate within the body by inhibiting the enzyme COX2 which is associated with inflammation in the body and cancer generation. Other benefits of fish may extend to the protection against non-Hodgkin lymphoma. Taking fish oil supplements can also have a beneficial impact. When comparing supplements to those who received no source of omega 3’s, the supplement group had a 40% risk reduction in non-Hodgkin lymphoma. The following link lists those fish which are high in omega-3 fatty acids and low in environmental contaminants compared with those which are high in mercury and other containments:
www.oceansalive.org

Fiber and Calcium
Dietary fiber falls into two categories, water-soluble fiber and water-insoluble fiber. Water-soluble fiber is found in oatmeal, oat bran, nuts and seeds, and fiber found in apples and pears. Foods such as brown rice, barley, carrots and celery are good sources of insoluble fiber. Increasing evidence suggests that diets high in fiber-containing foods are associated with a reduced risk of colon cancer. Additional studies have also shown a reduced risk for cancers of the breast, rectum, oral cavity, pharynx, stomach, and other sites with diets rich in fruits, vegetables and grain products. Due to the fact that these foods contain other nutrients as well as fiber, and are usually lower in fat, it has not been possible to determine whether the protective effect is attributable to dietary fiber alone.        

High levels of calcium in the body may combat cancers of the colon and rectum. Findings from the Shanghai Women’s Health Study published in the International Journal of Cancer show that participants with the highest daily calcium intake had a significantly lower risk of colorectal cancer when compared to diets with little or no calcium. The basis behind anticancer properties includes the affects calcium is believed to have on cancer cell growth, and the binding to carcinogenic bile acids.

Dietary Fats
Diets high in fat have been linked to increased risk of various cancers, particularly breast, colon, prostate, and possibly pancreas, ovary, and endometrium. The fats associated with cancer are those from animals (saturated fats), and fats found in processed foods (trans fatty acids). The average U.S. diet is estimated to contain approximately 37 percent of calories from fat! Although large quantities of fat are generally unhealthy, monounsaturated fats from oil are beneficial. A Danish study found men who consumed two and a half tablespoons of olive oil a day for a two week period lowered their cellular damage by 13%. It is believed the monounsaturated fats and the phenols of the oil are responsible for cellular preservation.

Other Cancer Fighters
Studies have shown that both green and black tea could possess anti-carcinogenic potential. The phytochemicals in these teas reduce the risk of cancer, probably due to polyphenol antioxidant and anti-inflammatory effects. Another nutrient found in food (wheat germ, nuts, and seeds) which may prevent cancer is Vitamin E. Vitamin E has been found to inhibit tumors in experimental animals, and has been linked to reduced risks of oral and stomach cancers. Furthermore, beta-carotene and vitamins C and E have shown to prevent adenomatous polyps (precursor to colorectal cancer).

Bottom Line:
Cancer is the second leading and most feared killer in the world. Evidence continues to accumulate revealing that certain foods may protect against various types of cancers. While it is too early to conclude exactly which types of foods should be eaten to stop certain cancers, the data continue to reflect that eating a healthy diet over one’s lifetime, is associated with a reduced risk for many of the cancers. To reduce your risk, simply follow the basic dietary guidelines. Consume whole grains and nuts, eat a colorful array of fruits and vegetables throughout the day, and limit your intake of animal fats and processed foods. Men should also restrict their alcohol intake to 2 drinks/d and women to 1 drink/d since alcohol intake has also been linked with an increased risk for cancer. Coincidently almost all of the recommend nutritious foods for staying healthy are directly in line with those foods which one day may posses the cure to cancer.

Resources:
Clifford, Carolyn. "Diet And Cancer Risk." National Cancer Institute. July 2007. U.S.   National Institute Of Health. 20 Aug 2007 http://rex.nci.nih gov/NCI _Pub_ Int       erface/raterisk/risks76.html.

"Diet And Cancer." Food And Nutrition. 12 July 2007. United States Department of     Agriculture. 18 Aug 2007 http://www.fns.usda.gov/fsp/.

"Eating To Beat Cancer." Tufts Health & Nutrition Letter May 2007: 4.

McKeith, Gillian. You Are What You Eat. 1. London: Penguin Books, 2005.

Tribole, Evelyn. Eating On The Run. 1. Champaign, IL: Human Kinetics, 2004.

"Best and Worst Seafood Choices." Oceans Alive. 2007. Environmental Defense. 16   Sep 2007 http://www.oceansalive.org/eat.cfm?subnav=bestandworst.

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