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Preventing Cancer with Proper Nutrition

by Tony Long on January 2, 2010

National Cancer Institute NUTRITION AND CANCER
The evidence is mounting from doctors, researchers, and scientists about how important proper nutrition contributes to the prevention of our second leading cause of death, cancer. Studies have revealed that by maintaining a healthy weight and eating a healthy, well-balanced diet consisting mostly of fruits, vegetables, whole grains, and legumes, as many as one third of all cancer deaths could be prevented. “The easiest, least-expensive way to reduce your risk for cancer is just by eating a healthy diet,” says Rachael Stolzenberg-Solomon, PhD, MPH, RD, a researcher at the National Cancer Institute.

EAT A PLANT-BASED DIET
Fruits, vegetables, and legumes are full of important vitamins and minerals, are high in fiber, and contain powerful antioxidants all of which have been proven to prevent and fight cancer. Plant based foods are also low in saturated fat. People whose diets are high in fat, especially animal fat, have increased risk factors of developing cancer.

PHYTOCHEMICALS
Phytochemicals are chemical compounds that occur naturally in plants including the fruits, vegetables, and legumes we eat. Recent studies now indicate that phytochemicals have powerful cancer preventive properties.

Preliminary research led by Steven M. D’Ambrosio, a member of Ohio State’s Comprehensive Cancer Center, revealed that beneficial phytochemicals, especially in dark fruit, may actually stop cancerous cells from growing. According to Dr. D’Ambrosio, “We think these phytochemicals either stop the growth of precancerous cells in the body or they kill the precancerous cells without affecting normal cells. Our study focuses on oral cancer, but the findings might have implications for other types of cancer.”

Phytochemicals can further help in preventing cancer by protecting and repairing our DNA. Everyday exposure to things such as chemicals, carcinogens, and viruses cause damage to our DNA and without repair has been found to lead to cancer cell development.

CUT OUT FATTY FOODS Low fat foods

High-fat diets are associated with increased cancer risk. The American Cancer Society recommends eating fewer foods from animal sources, which can be high in fat. A diet that is high in animal fat and low in fruits and vegetables can also be a risk factor in acquiring cancer, according to the Mary Bird Perkins Cancer Center. The American Cancer Society futher recommends choosing lean cuts of meat and low fat dairy products. “If you have two-thirds of plant food on your plate, that seems to be enough to avoid excessive amounts of food high in saturated fat,” says Karen Collins, RD, nutritional advisor for the American Institute for Cancer Research. Reducing fat intake also reduces the risk of becoming overweight, another major risk factor of developing cancer.

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