Cancer is the second leading cause of death in the United States according to the Centers for Disease Control and Prevention. The incidence and rate of developing certain types of cancer, especially colon cancer, is influenced greatly by environmental factors, particularly dietary patterns. A diet low in red meat, calcium and vitamin D-rich, full of fruits, vegetables, healthy fats and certain spices is protective against colon cancer.
Mediterranean Diet for Colon Cancer
The Mediterranean diet is rich in fish, fruits and vegetables and low in saturated animal fats, meat and processed foods. These factors make it particularly protective against the development of colon cancer. The Mediterranean diet has a higher ratio of omega-3 to omega-6 fats because of the low intake of processed foods and high consumption of fish. Omega-3 fatty acids are anti-inflammatory and may offer other anti-cancer properties. Omega-3 fatty acids are found in many varieties of fish, walnuts, flaxseeds and flax oil, omega-3-rich eggs and canola oil.
Fruits and Vegetables
Antioxidants and phytochemicals, disease fighting nutrients found in plant foods, offer protection against cellular damage (which may lead to tumor formation). Fruits and vegetables are particularly high in anti-cancer nutrients. According to the American Cancer Society, those that offer the most protection against the development of colon cancer include citrus fruits, and red fruits and vegetables, such as berries, red onions, watermelon, pomegranate, and beets. Cruciferous vegetables include cabbage, onions, garlic, cauliflower, and broccoli, which offer phytochemicals that directly inhibit the growth of cancer cells and development of tumors.
Calcium, Vitamin D, and Soy Foods
According to the National Cancer Institute, calcium and vitamin D offer protection against the development of colon cancer. Fortified milk and yogurt are good food sources of both of these nutrients. Other food sources of calcium include almonds and dark, leafy green vegetables. Vitamin D-rich foods include eggs, fatty fish, and fortified cereals and fruit juices. Soy products, such as tofu, soymilk, tempeh, and textured vegetable protein (TVP) are protective in two ways. Soy foods offer an excellent source of protein and they can replace red meat (such as having soy-based veggie burgers instead of hamburger patties). They are usually fortified with calcium and vitamin D as well, making them a very good food choice for protection against colon cancer.
References
- Annals of Medicine; Dietary factors and risk of colon cancer; E Giovannucci and WC Willett; Dec 1994
- The National Cancer Institute: Clinical Trials Colon Cancer
- 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
