Colon cancer is the third-leading cause of cancer deaths in the United States, according to the American Cancer Society. And each year, there are 101,700 new cases of colon cancer diagnosed. Colon cancer is a serious disease that can be life-threatening. What you eat can affect your chances of developing cancer. Blueberries can help prevent colon cancer due to their high antioxidant and fiber content.
Blueberries and Colon Cancer
Pterostilbene, a substance that is supplied by blueberries, has been linked to reducing your risk of colon cancer. A study conducted by the USDA and the University of Rutgers tested the effects of the antioxidant pterostilbene on rats that were given colon cancer. Half of the rats were placed on a balanced diet, while the other half were on a balanced diet supplemented by the pterostilbene. At the end of the study, the rats taking the supplement had 57 percent fewer cancerous lesions inside the colon.
How Pterostilbene Works
Pterostilbene is an antioxidant. Antioxidants work by neutralizing oxidized cells, known as free radicals. Free radicals are made as a normal part of your body's functions, but they can cause harm to your body, even causing cancer. Antioxidants help by stabilizing free radicals and keeping them from harming other cells.
Fiber
Another aspect of colon-cancer prevention that blueberries provide is fiber. Fiber works to keep your colon clean by increasing the weight of your stool. A heavier, bulkier stool keeps your intestinal muscles working and may even dilute carcinogens that are hanging around your colon. A 4 oz. serving of blueberries can provide you with 2.4 mg of fiber. The recommended intake of fiber is to consume between 20 to 30 g per day.
Weight Control
Eating a well-balanced diet rich in fruits and vegetables and limited in processed foods is a way to control your weight. Blueberries have low energy density and provide essential vitamins and minerals. For a 4 oz. serving of blueberries, you will consume only 57 calories. According to a study published in the "American Journal of Clinical Nutrition" in 1997, controlling your body weight by increasing your intake of fruits and vegetables may help prevent colon cancer. The study indicates that your risk of death from colon cancer increases with how overweight you are. A diet high in fat and low in fruits and vegetables may contribute to the likelihood of developing colon cancer.
References
- American Cancer Society: Colorectal Cancer; March 2, 2011
- Science Daily.com: Blueberries Contain Chemical That May Help Prevent Colon Cancer; March 26, 2007
- National Cancer Institute: Antioxidants and Cancer Prevention: Fact Sheet; July 28, 2004
- USDA.gov: Blueberries; 2011
- GICare.com: High Fiber Diet; Frank W. Jackson, M.D.; 2010
- MayoClinic.com: Dietary Fiber: Essential for a Healthy Diet; Nov. 19, 2009
