Cancer Prevention from A to Z

This article will focus on a selection of foods that begin with the letter "A." Future articles will follow suit... all the way down to the letter Z.

Almonds

One of the best things you can do each day is eat one serving of almonds. This equates to 20 to 25 medium-size almonds every morning on your oatmeal, or in the afternoon as a snack at work or as a snack before bed. Why? A serving of almonds provides a healthy source of fiber, 4 to 6 grams of protein, vitamin E--an excellent antioxidant and a healthy dose of mono-unsaturated fats -- the good-to-eat fat, that have also been shown to be effective in reducing the risk of heart disease.

Eating almonds in their natural form is always best. Choose raw almonds--either whole, sliced or slivered. Dry roasted is also good--just avoid almonds that have added oils and salt. The ingredient list on the package should say "almonds" only.

Apples

Yes, the old adage, "an apple a day, keeps the doctor away" is true. Seems very simple, but this could be the easiest diet change that you can make. Simply throw an apple in your bag on the way to work. If you're traveling and stuck at an airport, opt to buy an apple instead of going for highly processed chips, pretzels and snack foods--even though they are less expensive.

You will get the biggest bang for your nutrition buck with the apple. Here's why: apples contain procyanidins and one of the highest concentrations of polyphenols--flavonoid compounds similar to those found in dark chocolate and red wine. Laboratory studies in France and Japan have indicated these compounds are effective in inhibiting the processes associated with colon cancer.

In addition, apples are loaded with pectin, a soluble fiber that improves intestinal function and reduces cholesterol. For example, oatmeal is also high in soluble fiber, the kind of fiber that packages the bad cholesterol and removes it from our bodies.

Apples also are an important source of insoluble fiber--the kind of fiber that, in simple terms, keeps us regular. Most importantly, eat the whole apple, skin and all, to get the full health benefit. Of course, washing the apple before you eat it, is essential. Organic versus non-organic? Choose organic when it's reasonable to do so, but if the price is an obstacle, choose non-organic. The important point here is to make apples a consistent part of your daily dietary regimen.

While it contains less fiber and nutrients, apple juice is a good back-up. Be sure to purchase "100 percent juice" and drink in moderation (4 to 6 ounces per serving).

Other "A" foods to include in your diet? Avocados, acorn squash, apricots and asparagus.