Colon cancer is the third most common cause of cancer in the United States, affecting men and women equally, especially adults over age 50. Cancer has various contributing risk factors, including heredity or age; however, an estimated 35 percent of cancer risk and death is related to dietary factors, notes the National Institutes of Health. Healthy lifestyle choices along with nutritious eating habits, including a diet rich in fiber and vitamins, can reduce your risk of colon cancer.
Cancer Formation
Cells are the basic building block of tissues, which become larger portions of your body like muscles and organs. Cells constantly grow, divide and form new cells to replace old ones. Mutations can form, causing your body to produce too many new cells or inhibit death of the old cells, resulting in a tumor that can become cancerous. Colon cancer results from tumor formation in the lower large intestine which can localize or spread to your rectum.
Free Radical Development
Tumors can turn cancerous when your body is unable to successfully neutralize free radicals. When you eat, your body metabolizes or breaks down the food into smaller molecules so nutrients can be used for normal functions. During this natural process, a chemical reaction called oxidation occurs, creating free radicals --- harmful molecules that contribute to tumor growth. The body compensates by using antioxidants to inhibit free radical formation, thus reducing the risk of cancerous growth. However, too few vitamin-rich or fibrous foods in your diet, along with additional unhealthy habits like smoking, can minimize the antioxidants present to fight free radicals.
Fiber
Fiber does not digest, but serves a greater purpose in digestive health, cleansing your colon of waste and nourishing the good bacteria in your large intestine. The good bacteria inhibits pre-cancerous cells from forming and the fiber dilutes carcinogenic substances that may pass through the intestine. Consume fiber from leafy green vegetables, fruits or whole grains and get 25 to 35 g in your daily diet to reduce your risk of colon cancer.
Vitamins
Vitamins A and C are antioxidants found effective in cancer prevention, notes the National Institutes of Health. Vitamin A occurs in dark yellow or orange-hued produce like sweet potatoes, cantaloupe and squash. It is also abundant in green vegetables, including broccoli, collards and artichoke. Vitamin C is plentiful in citrus fruits, tomatoes and berries. Several daily servings of fruits and vegetables can supply you with adequate vitamins for sustaining colon health. Supplemental vitamins are not necessary if you eat a well-balanced diet. However, discuss supplements with your physician to determine your specific needs.
References
- "Jackson Siegelbaum Gastroenterology"; High Fiber Diet; Frank W. Jackson, M.D.
- Susan Cohan Colon Cancer Foundation: Prevention
- National Institutes of Health; Diet and Cancer Risk; Carolyn Clifford, Ph.D., et al.
- National Cancer Institute: What You Need to Know About Cancer of the Colon and Rectum
- "Linus Pauling Institute"; Vitamin C; Jane Higdon, Ph.D.; 2006
