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Lowering Cancer Risk With Proper Eating
By: Susan
Adams, M. Ed. l0/l/09
This article is submitted to MES, not anywhere else, and
will appear on my web site
Objective: The objective of this article is to acquaint
readers with ways that they can eat in a healthy manner to
possibly lower their overall cancer risk.
Summary: Many foods may help lower the risk of certain
cancers. Cancers spring from a variety of sources. Some cancers
are more amenable to certain foods that contain phytochemicals,
most specifically, anti-oxidants. These anti-oxidants are
instrumental in protecting the body from some cancers. This article
seeks to explain the process and suggest some foods that may protect
the body from some cancers.
Some cancers are genetic in nature. They have not yet been
eliminated. However, there are other risk factors that can be
modified. The American Cancer Society estimates that one-third of
cancer deaths each year are related to lifestyle factors such as
smoking, amounts of physical activity or the lack of it, and what
people eat.
Further, scientists have taken note that populations that
are rich in plant foods have a lower risk of certain diseases
including cancer.
In this article, we are talking about phytochemicals. These
are naturally occurring chemicals in certain foods. Of these
phytochemicals, those that have drawn a great deal of interest are
the antioxidants. Here is how it works.
The body oxidizes food nutrients to obtain energy. In this
process, byproducts called free radicals may be released. These can
cause damage to cell structures unless they are neutralized which is
the job done by the anti-oxidants. So, how then do we get
anti-oxidants into our bodies?
Several vitamin such as E and C are excellent anti-oxidants
as well as the minerals selenium. copper, zinc, and manganese.
Overall, the best sources of anti-oxidants, sometimes called
free-radical scavengers, are fruits, vegetables, nuts and whole
grains.
The National Cancer Institute promotes eating at least five
servings daily of a variety of fruits and vegetables. This goal is
directed at hopefully reducing the risk of stomach, prostate,
pancreatic, endometrial, and breast cancers.
In addition, a number of studies have demonstrated an
associated risk reduction for lung, oral, esophageal, and colon
cancers.
Fruits are a major source of phytochemicals called
flavonoids. Flavonoids may help lower the risk of cancer and
cardiovascular disease and may also reduce the effects of aging.
Citrus fruits have phytochemicals that may offer some protection
against pancreatic, breast, and prostate cancers. Tomatoes are a
good source of lycopene. This is the chemical that makes tomatoes
red. Lycopene may be associated with lowering the risk of prostate
cancer.
Vegetables are also significant in their propensity to lower
cancer risk. There are the cruciferous vegetables like arugula, bok
choy, broccoli, cabbage, cauliflower, kale, radishes, watercress,
and brussels sprouts. These vegetables help to keep the digestive
track clean. They may assist in the prevention of colorectal
cancer and others.
Garlic has also been noted in the field of cancer
protection. Allyl sulfur and other compounds found in garlic appear
to slow or prevent the growth of tumor cells.
Ginger may posses cancer-fighting properties as well.
Whole-grain foods such as whole-wheat breads, pastas, brown
rice and oatmeal are foods rich in phyto-chemicals. Legumes such as
beans, lentils, peas, soybeans, and black-eyed peas are a good
substitute for meat if you are thinking about a plant-based diet.
Soy protein is unique. Some research has demonstrated that
it may offer some protection from some hormone-dependent cancers.
One of these is breast cancer that is influenced by estrogen and
prostate cancer that is influenced by testosterone. However, the
American Cancer Society has cautioned breast cancer survivors to eat
only moderate amounts of soy supplements because they may increase
the risk of estrogen-responsive cancers.
Fish make a good substitute for red meat. You want the fish
that is fatty and of a cold-water nature such as salmon, sardines,
and mackerel. fatty fish are rich in omega-3 acids. These may help
reduce cancer risk. However, it is important here to may attention
to national or local warnings regarding consumption levels of fish
that may be affected by water contaminants such as mercury.
There is also evidence that adequate calcium intake,
particularly from low-fat dairy foods may help lower the risk of
colon cancer. However, the studies related to the pros and cons of
eating calcium-rich foods is still in progress. Some studies show
some link between high calcium intake and prostate Cancer and some
don't.
For now, one may be safest by centering attention on a
plant-rich diet, getting plenty of exercise, keeping alcohol
consumption low (one drink every four days), and keeping your doctor
informed as to your diet and levels of exercise. Some drugs like
Warfarin are decreased in efficacy when combined with too much
vitamin K. Vitamin K is found in green leafy vegetables. So, to
protect against drug interaction with diet, discuss these issues
with your regular family physician.
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