Cancer is the second leading cause of death in the United States according to the Centers for Disease Control and Prevention. Cancer is characterized by an abnormal growth of cells, triggered by an initiator (such as certain chemicals, viruses or cigarette smoking), and exacerbated by a promoter (such as fat or hormones). Lifestyle factors, such as diet, play a role in cancer prevention. Consuming a plant-based, mostly vegetarian diet may reduce the risk of developing cancer over your lifetime.
High Fiber Plant Foods
Plant foods, such as whole grains, legumes and beans offer many beneficial nutrients and fill gaps in the diet where fatty meats and sugary foods might otherwise be chosen. Beans are full of B-vitamins and dietary fiber, which is beneficial for fighting cancer. According to the American Cancer Society, people who eat fewer animal foods and consume a plant-based diet have a more nutritious diet in general. Plant-based diets, rich in vitamins, minerals and other beneficial nutrients, are cancer-preventative. Choose at least three 3 oz. servings of fiber-rich whole grains daily, such as whole wheat bread, whole oats, barley, and brown rice. Try incorporating beans and legumes into your diet most days of the week.
Fruits and Vegetables
According to the 2007 National Cancer Institute's Complementary and Alternative Medicine annual report, plant foods, such as fruits and vegetables, offer a host of protective nutrients, including vitamins, phytochemicals (chemicals in plants that fight disease) and antioxidants. These nutrients offer protection against the development of many types of cancer. Think in terms of bright colors and a wide variety of textures. Concentrate on cruciferous vegetables, such as cauliflower, broccoli, onions and garlic; citrus fruits, such as oranges and grapefruit; berries, such as raspberries and strawberries; and dark green, leafy vegetables, such as kale and spinach. These contain beneficial phytonutrients important for decreasing your risk of developing many forms of cancer. Choose whole, unprocessed fruits and vegetables most often and try to consume five to nine servings daily.
Vitamin D-Rich Foods
There is evidence which suggests that vitamin D may play a role in cancer prevention, according to the National Cancer Institute. Sunlight is the best form of vitamin D (our bodies are able to convert UV sunlight exposure to the active form of vitamin D in the body). Geographic correlation studies, including one published in 2006 in the "American Journal of Public Health" entitled, "The Role of Vitamin D in Cancer Prevention," by C. F. Garland, E. D. Gorham, M. Lipkin and others, revealed an inverse relationship between sunlight exposure levels and the death rates for certain types of cancers. Individuals living in southern states were found to have lower cancer rates than those living in northern states. Vitamin D may initiate cancer cell death (apoptosis) and slow their multiplication. It may be wise to consume a vitamin D-rich diet. Consume vitamin D-fortified foods, such as milk products, cereals, and fruit juices, as well as foods naturally high in vitamin D, such as egg yolks and fatty fish.
References
- Journal of the American Dietetic Association; Position of the American Dietetic Association: vegetarian diets; WJ Craig and AR Mangels; July 2009
- Journal of Medicinal Food; Evolution of the human diet: linking our ancestral diet to modern functional foods as a means of chronic disease prevention; S Jew, SS AbuMweis and PJ Jones; Oct 2009
- Recent Results in Cancer Research; Evolution and function of vitamin D; MF Holick; 2003
