The benefits of a healthy diet are continually studied and discussed, and for good reason. A nutrient-rich diet can support overall health and improve a person's ability to fight diseases, such as colon cancer. Better yet, a nutritious diet may reduce a person's risk for developing colon cancer in the first place. Though research is still being conducted and some results are mixed, the American Cancer Society (ASC) suggests a healthy dietary lifestyle as a valuable tool toward colon cancer prevention.
Basics
An optimum diet for colon cancer prevention is based upon fruits, vegetables and whole grains. According to the ACS, the key dietary recommendation toward cancer prevention is a plant-based diet. Fresh, colorful fruits and vegetables are ideal, as they tend to offer the most antioxidant, or disease-fighting, benefits. Whole grains are valuable sources of vitamins, minerals and antioxidants and are recommended over refined, processed carbohydrate sources, such as white bread and sugar-laden desserts. Incorporating a variety of fruits, vegetables and whole grains may provide the broadest range of cancer-preventing benefits.
Significance
A nutrient-rich, plant-based diet is considered a valuable tool toward colon cancer prevention. According to research published in the "International Journal of Cancer" in July, 2006, people in Greece who adhere to a diet rich in fruits and vegetables are up to eight times less likely to develop colon cancer than those who consume few fruits or vegetables. The ACS explains that though the specific nutrient (or nutrients) found within fruits and vegetables that helps prevent colon cancer remains unknown, findings worldwide repeatedly confirm that such a diet helps.
Myths
Numerous myths exist pertaining to cancer risk and diet. According to the ACS, people commonly believe that aspartame (a low-calorie artificial sweetener), dietary cholesterol and food additives increase a person's risk for cancer. However, no scientific evidence supports these claims. Some people believe that that a low-fat diet reduces colon cancer risk. Again, there is no scientific evidence that supports these claims.
Beneficial Nutrients
In general, a diet rich in antioxidants provides the most cancer-preventing benefits. According to the ACS, specific nutrients in fruits and vegetables help protect the body from tissue damage that is linked with increased cancer risk. Antioxidants include vitamin C, vitamin E, carotenoids, lycopene and numerous other phytochemicals (chemicals from plants). The American Dietetic Association recommends dark-green leafy vegetables, tomatoes, carrots, spinach, brussel sprouts, sweet potatoes, winter squash and broccoli as helpful tools toward colon cancer prevention.
Suggestions
A diet based on fruits, vegetables and grains may help prevent colon cancer and improve overall health. The ACS suggests antioxidant-rich foods, such as fruits and vegetables, over dietary supplements for best results. Appropriate calcium intake may also help, but since excessive calcium can increase a person's cancer risk, the ACS recommends 1,000 milligrams daily for people 19 to 50 years old and 1,200 milligrams day for people over 50. Dairy products and leafy greens also provide valuable amounts of calcium. Healthy fats, such as omega-3 fatty acids, may reduce colon cancer risk. Food sources of omega-3 fats include salmon, tuna, mackerel, sardines, walnuts, ground flaxseeds, flaxseed oil and canola oil. People working to prevent colon cancer should also maintain healthy body weight and partake in regular physical activity.
