The development of certain types of cancer, including colon cancer, may be greatly influenced by both environmental and lifestyle factors, such as dietary patterns. A diet rich in certain nutrients, including calcium, vitamin D, omega-3 fatty acids and antioxidant vitamins, may be particularly beneficial in helping protect against the development of colon cancer.
Calcium and Vitamin D
These nutrients work hand in hand. Vitamin D helps your body absorb and utilize calcium more efficiently. Their important role in bone development and strength may just be the tip of the iceberg. According to the National Cancer Institute, calcium and vitamin D offer protection against the development of colon cancer. Fortified milk is an excellent food source of both of these nutrients. Other good food sources of calcium include almonds and dark, leafy green vegetables while the most vitamin D-rich foods include eggs (in particular the yolk), fatty fish and fortified cereals. Soy products, such as tofu, soymilk and soy yogurt may be protective because they are protein rich and can replace fatty red meat in the diet. Look for soy products fortified with calcium and vitamin D.
Omega-3 Fats
According to the American Heart Association, omega-3 fats are very heart healthy. They are a type of polyunsaturated fatty acid that is essential for human health. These fatty acids have anti-inflammatory properties and may offer anticancer benefits, including discouraging abnormal cell growth and discouraging tumor formation. The best and most usable source of omega-3 fatty acids is found in fatty fish, such as salmon, tuna, sardines, mackerel, halibut, trout and other varieties. Natural vegetarian sources of omega-3 fatty acids include walnuts, flaxseeds and flax oil, omega-3-enhanced eggs and canola oil.
Antioxidant Vitamins and Phytochemicals
Antioxidants vitamins are those that help to protect the body's cells against free radical damage, which may lead to abnormal growth. Vitamins E, C, and beta-carotene (a precursor to vitamin A) are important antioxidant nutrients. Phytochemicals are disease fighting substances found in plant foods that also offer protection against cellular damage. Fruits and vegetables are particularly high in these compounds. According to the American Cancer Society, those that offer the most protection against the development of colon cancer include citrus fruits (vitamin C rich), apricots and sweet potatoes (rich in beta-carotene) as well as red fruits and vegetables, such as berries, red onions, watermelon, pomegranate and beets. Cruciferous vegetables include cabbage, onions, garlic, cauliflower and broccoli. They are rich in a phytochemical group known as indoles. Indoles may help inhibit the growth of cancer cells and the development of cancerous tumors.
References
- "Nutrition and Cancer;" Dietary vitamin D intake and cancers of the colon and rectum: a case-control study in Italy; L Lipworth, TJ Bender, M Rossi, et al.; 2009
- National Cancer Institute: Clinical Trials on Colon Cancer
- "Annals of Medicine;" Dietary factors and risk of colon cancer; E Giovannucci and WC Willett; Dec 1994
