Fetuses and adults alike need to be fed a nutritious diet in order to reduce their risk of developing cancer. According to the American Institute for Cancer Research Newsletter, or AICRN, your nutrition in the womb, as well as during childhood, adolescence and adulthood, may all greatly influence your chances of developing cancer later in life. Therefore, regardless of your age, it is important that you consume a healthy and nutritious diet in order to reduce your cancer risk.
Guidelines
According to Elson Haas, M.D., in his book "Staying Healthy with Nutrition," a cancer prevention diet should be low in fat, high in fiber and high in complex carbohydrates. Foods to emphasize include vegetables, fruits, whole-grains, fish, legumes, seaweeds, sea vegetables, poultry, nuts and seeds.
Phytonutrients
Dr. Haas encourages a high intake of vegetables because of their high vitamin, mineral, fiber and nutrient content. Garlic, onions, green vegetables, and the cruciferous vegetables -- broccoli, cauliflower, cabbage and Brussels sprouts -- are particularly beneficial because they contain numerous phytonutrients known to inhibit cancer growth. Berries, mango, pineapple, cantaloupe and citrus fruits have also been found to contain these cancer-fighting phytonutrients.
Foods to Avoid
Foods and substances that Dr. Haas recommends avoiding include high-fat foods, smoked meats, pickled foods, barbecued foods, alcohol, tobacco, coffee, salt, and all processed foods. In addition, Dr. Haas says that your diet should be low in red meat and all unhealthy fats should be greatly reduced or eliminated.
Fats
Unhealthy fats include the saturated fats commonly found in animal products such as meat and dairy. You can reduce your intake by trimming the visible fat off of your meat and by consuming only skim dairy products. The unhealthiest fats of all, however, are likely the trans fats, otherwise known as hydrogenated fats or trans fatty acids. These fats are found in margarine and in many packaged and baked goods, and you should avoid them. Extra virgin olive oil and nut oils, on the other hand, are considered healthy and are encouraged, although only in moderation due to their high calorie content. Finally, Harvard Medical School says that the consumption of omega-3 fats, found in highest quantities in cold-water fish, has been associated with a reduced cancer risk.
Vitamins A and C
According to AICRN vitamin A and C are two well known anticancer nutrients. Dr. Haas explains that these vitamins are well known for their antioxidant properties, and they help to strengthen the immune system. They also have the ability to neutralize carcinogens, substances that cause cancer, and they help prevent DNA and cellular damage, thereby inhibiting cancer cell formation. Good sources of vitamin A include fish, eggs, liver, carrots, sweet potatoes, squashes, bell peppers, apricots, blue-green algae, spinach, seaweed and broccoli. Good sources of vitamin C include grapefruit, lemons, oranges, cruciferous vegetables and peppers.
Vitamin D
Finally, make sure you are getting enough vitamin D. "Harvard Health Commentaries" says it is a well-known fact that vitamin D can reduce your risk of a variety of cancers including colon, prostate, ovarian, breast, pancreatic and digestive tract cancers. The best source of vitamin D comes from the sun. As such, if you live in a cold or rainy region you many not be meeting your vitamin D requirement.
The following foods are good sources of vitamin D: salmon, mackerel, sardines, shrimp, milk, yogurt, and fortified cereal and orange juice. These foods only provide between 40 and 360 IU of vitamin D, however, so consider supplementing daily with 1,000 IU of D3. Cod liver oil supplements are a natural source of vitamins A and D and may also be beneficial. If you are concerned about your cancer risk, talk to your health care practitioner. Do not take vitamin D supplements before doing so, because vitamin D can be toxic in large doses.
References
- "American Institute for Cancer Research Newsletter"; Karen Collins; Summer 2008
- "Staying Healthy With Nutrition"; Elson Hass, M.D.; 2003
- "Harvard Health Commentaries"; The Cancer, Sunshine and Vitamin D Connection; Oct 2007
- "Faculty of Harvard Medical School"; Staying Healthy; Nov 2006
