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In this country, one out of every four people will
eventually contract cancer. The causes of cancer are many,
interrelated and not well understood. Diet is considered a factor
in 20 and 50 percent of all cases. Also important are age,
genetics, lifestyle factors such as smoking, stress and lack of
exercise, and environmental factors such as sun exposure and
pollution.
Diet and dietary components can play a role at any stage of
cancer, from initiation to promotion to recovery. They also can
play a protective role. Here's a synopsis of recent
recommendations from the American Cancer Society, based on their
analysis of scores of scientific studies.
Foods to moderate: High levels of dietary fat, alcohol and
excess calories are especially associated with increasing your
risk of contracting cancer. Nitrosamines--created when meats are
fried or charcoal-broiled at very high temperatures--also are
thought to be carcinogenous. Boiling, baking, stewing and
microwaving do not produce the same effect.
Foods to favor include:
- High-fiber foods. The term "fiber" refers to plant
carbohydrates that aren't digested by humans. Diets with 25 to 35
grams of fiber daily are associated with a lowered risk of
colorectal cancer. Look to fruits, vegetables, beans, legumes and
grains for dietary fiber.
- Cruciferous vegetables. In addition to fiber, vegetables
such as cabbage, broccoli, cauliflower and Brussels sprouts
contain bioflavonoids; chemicals associated with a lower risk of
colorectal cancer.
- Foods containing antioxidants. These substances--most
commonly the carotenoids, vitamin C, vitamin E and selenium--help
reduce damage to tissues from oxygen-free radicals. Yellow,
orange and green vegetables are good sources of carotenoids.
Citrus fruits, tomatoes and strawberries are high in vitamin C.
Grain products are rich in selenium.
- Foods containing phytoestrogens. These substances, found
in highest amounts in soy products, help reduce the risk of
hormone-dependent cancers such as breast and uterine cancers.
Foods no longer on the hit list include coffee, food
additives such as BHA and BHT, fluorides and artificial
sweeteners.
Although one observational study associated coffee drinking
and pancreatic cancer, additional investigations have not found
evidence of such a link. Food additives, such as BHA and BHT,
work as antioxidants and may actually help protect against
cancer. Despite attempts to prove otherwise, there's no good
evidence that adding artificial sweeteners or fluorides to water,
foods or toothpaste increases cancer risk.
The bottom line is to eat a varied diet rich in fruits,
vegetables and grains, restrict fat to 30 percent of total
calories, drink alcohol only in moderation and exercise
regularly.
For more information, contact your local
Colorado State University Extension office.
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