An increased risk of colon cancer is posed for those who are older than 50, suffer from polyps, inflammatory bowel disease, obesity or type 2 diabetes, or have a family history of colon or rectal cancer. Poor lifestyle choices, such as a diet high in red and processed meats, smoking, inactivity and heavy alcohol use have been linked to colon cancer. Incorporating these powerful foods into your diet will reduce your risk of developing this devastating disease.
Beans
Beans and any legume are high in fiber, one ingredient that is thought to reduce the risk of colon cancer. Beans contain soluble fiber, which adds bulk to the stool moving through the gastrointestinal tract, cleaning the colon walls as it passes through the large intestine. Beans can be consumed with rice, in soups or in salads.
Salmon
High in omega 3 fatty acids, salmon packs a powerful punch against colon cancer. Since these fatty acids cannot be made by the human body, you must get them from an external source. Consume such fatty fish as salmon or tuna once or twice a week as a replacement for a steak or burger. Fresh salmon on a bed of greens not only reduces your risk of cancer, it will keep your waistline in check.
Spinach
Spinach is a leafy green containing high amounts of vitamins A, C and beta carotene. These powerful antioxidants help to fight cancer by promoting free radicals throughout the body. These protect the body's cells from oxidation, which leads to cell damage. Add red and yellow peppers, onions and tomatoes to your spinach salad for even more cancer-fighting power.
Cod Liver Oil
Cod liver oil is one of the most plentiful sources of vitamin D. Vitamin D works in the body to reduce inflammation and has been shown to reduce the risk of and assist in the fighting of colon cancer. Since cod liver oil does not taste good by itself, one option is to blend it into a morning smoothie.
Low Fat Yogurt
Low fat yogurt is good source of calcium, which may help reduce the risk of colon cancer by combining with bile acids, forming a compound that reduces the incidence of damage to the lining of the colon. It also may cause cancer cells to die. Add fruit and almonds to your yogurt.
References
- National Cancer Institute: Calcium and Cancer Prevention: Strengths and Limits of the Evidence
- American Cancer Society: What Are the Risk Factors For Colorectal Cancer?
- MedlinePlus: Diet and Disease
- University of Maryland Medical Center: Omega-3 Fatty Acids
- Vitamin D Council: Vitamin D and Colon Cancer
- National Institutes of Health, Office of Dietary Supplements: Dietary Supplement Fact Sheet: Vitamin D
