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Did You Know That Most Cancers Can Be Linked To Nutrition Deficiency?
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Cancer
Prevention Starts on Your Plate
Let's face it: It's really hard to see a light side of cancer.
Even jokes about this deadly disease can't help but remind
us of our mortality.
But one of the brightest sides of cancer these days is that
so much of it seems to be preventable. Many experts believe
that at least 50 percent of cancer cases could be averted
with changes in diet. But because changing their diets is
not an easy thing for people to do, some experts believe
that supplements may be needed to make up for existing nutritional
deficiencies.
"There's no one magic bullet to prevent cancer, but
there are dietary changes you can make that, when combined,
will certainly reduce your risk of cancer," says Patrick
Quillin, R.D., Ph.D., certified nutrition specialist, nutritional
director for the Cancer Treatment Centers of America, headquartered
in Arlington Heights, Illinois, and author of Beating Cancer
with Nutrition.
The sooner you make those dietary changes, the better your
chances of never having to battle this deadly foe, Dr. Quillin
says. "Cancer usually develops slowly, over many years,
and goes through a number of stages," he adds.
Nutrition is most likely to have an impact on the early
precancerous stages known as initiation and progression.
These stages include potentially stoppable, even reversible,
changes in a cell's genetic material, which are often the
result of damage caused by chemical reactions in the body.
Once the genetic changes are complete, however, and the
now cancerous cell begins to multiply, nutrition is no longer
a sole therapy option.
Researchers are still figuring out the exact details of
a cancer-preventing diet, and they probably will be for
a long time to come. Sometimes contradictory findings remind
us that much remains to be learned about nutrition and cancer.
Nevertheless, certain nutrients stand out as valiant warriors
in the war against cancer. Here's what research shows.
Food Factors
Just about everything that goes in your mouth can play a
role, positive or negative, when it comes to cancer. Vitamins
and minerals are only part of the story. Experts offer these
additional dietary suggestions to reduce your risk.
Eschew the fat. A high-fat diet ups your odds for most kinds
of cancer.
Experts say that an optimum cancer-preventive diet should
contain no more than 20 to 25 percent of calories from fat.
That's about half of the amount of fat that most Americans
eat.
To reach that goal, stick mostly with fruits and vegetables,
whole grains and beans, fish and shellfish, lean meats and
low-fat or nonfat dairy products.
Change the one-third rule. Experts used to suggest that
you get no more than one-third of your daily fat allotment
from each of these sources: saturated fats, polyunsaturated
fats and monounsaturated fats.
Saturated fats, which are hard at room temperature, include
animal fats--lard and butter, for example--and hydrogenated
vegetable oils, the white stuff that comes in a can. (Lots
of processed foods are made with hydrogenated vegetable
oils; make sure you read the labels carefully.)
Polyunsaturated fats include most vegetable oils, such as
corn, safflower, sunflower and soy. Monounsaturated fats
include olive oil, canola oil and the fat found in avocados.
But there is growing evidence that monounsaturated oils
can help prevent certain kinds of cancer. That is why some
researchers are beginning to suggest that the one-third
rule be changed. They recommend that you get no more than
one-fourth of your daily fat allotment from saturated fats,
another one-fourth from polyunsaturates and the remaining
half from the healthy monounsaturates. You can increase
your use of monounsaturates by switching to olive oil or
canola oil or by mixing them equally with polyunsaturated
oils when you cook.
Use the freshest oils you can find, at least one expert
recommends. Never use rancid oil; if it smells "off,"
toss it. Oils become rancid as they oxidize and produce
damaging free radicals. Buy your oil in small quantities
and keep it refrigerated.
Go on green.While beta-carotene has gotten most of the attention,
evidence suggests that other components in vegetables may
prove as powerful at licking cancer. One of them, lutein,
is found in broccoli, green peas, celery, kale and spinach.
Watercress may also fight cancer. In one study, a compound
in watercress called PEITC appeared to prevent lung cancer
in experimental animals exposed to cigarette smoke.
Don't forget the tomatoes.While they don't contain much
beta-carotene, tomatoes are packed with lycopene, a close
relative with suspected health benefits. A study from Italy
found that people who ate seven or more servings a week
of raw tomatoes were 60 percent less likely to develop cancer
of the stomach, colon or rectum compared with people who
ate two or fewer servings a week. Besides tomatoes, ruby
red grapefruit and sweet red peppers are good sources of
lycopene.
Be a tea tippler.It turns out that tea contains substances
called polyphenols that, in laboratory animals at least,
have been proven to have cancer-preventing properties. "These
substances act as antioxidants and neutralize cell-damaging
free radicals just as vitamins do," explains Zhi Y.
Wang, Ph.D., associate research professor in the Department
of Dermatology at Columbia University College of Physicians
and Surgeons in New York City.
Both green and black tea are rich in polyphenols. Based
on his research, Dr. Wang suggests that you use regular
tea, which naturally contains caffeine, rather than artificially
decaffeinated tea, because regular tea has better cancer-protecting
effects.
Gobble up garlic.This pungent bulb wards off more than evil
spirits. A study from researchers at Pennsylvania State
University in University Park found that garlicinhibits
breast cancer cell formation. And Iowa researchers found
that eating garlicat least once a week cut women's risk
of colon cancer by one-third compared with women who never
ate garlic.
Compounds in garlic, onions and chives--all members of the
allium vegetable family--are involved in the production
of enzymes that neutralize cancer-causing chemicals.
Fill up on fish.There's some evidence that omega-3 fatty
acidsfrom fish such as mackerel and salmon help deter cancer.
In one study, laboratory animals fed a diet high in fish
oilwere less likely to have breast cancer spread to their
lungs. And researchers at Baylor College of Medicine in
Houston found that people who consumed large amounts of
fish oil daily were less likely than normal to develop the
kind of cell damage associated with skin cancer during exposure
to ultraviolet light.
Save the red meat for rare occasions. Women in one study
had a greater risk of precancerous colon polyps as the proportion
of red meat in their diets rose. Women with the highest
dietary ratios of red meat to chicken and fish had a risk
of polyps that was almost twice that of the women with the
lowest ratios.
Women who normally eat beef, pork or lamb every day could
more than halve their risk of colon cancer by eating red
meat just once a month and substituting fish or chicken
on other days, report Harvard University researchers.
Have a soyburger.Animal and human cell studies have shown
that soybeans contain several chemicals that have proven
anti-cancer activity. One such chemical, genistein, may
protect against prostate cancer by inhibiting the male hormones
that promote the growth of prostate cancer, say researchers
at the University of Alabama in Birmingham. Soy may also
help prevent breast cancer, research suggests.
In addition to tofu, try soy milk or cheese, miso and tempeh.
Fiber up.In the bowel, fiberbulks up the stool, increases
acidity and reduces the concentration of potential cancer-causing
bad guys. When fiberintake goes up, colon cancer rates go
down. A high-fiber diet also seems to fight hormone-related
cancers such as prostate and breast cancers.
Most Americans eat about 12 grams of fibera day. Experts
suggest increasing your fiberintake to 20 to 35 grams a
day. You'll be well on your way to that amount if you eat
a bowl of high-fiber cereal, a serving of beans, three slices
of whole-grain bread, four servings of fresh vegetables
and two pieces of fruit a day.
Remember rosemary.The extract from this fragrant herb is
such a strong preservative that it's used in the food industry
to keep foods fresh. Studies have found that animals eating
even small amounts of rosemary each day are protected from
cancer.
"Even using just a fraction of a teaspoon of the dried
leaves every day could have potential health benefits,"
says Chi-Tang Ho, Ph.D., professor in the Department of
Food Science at Rutgers University in New Brunswick, New
Jersey. Try rosemary on chicken, potatoes and Italian foods.
Can the Spam.Cooked sausages, cured pork, deviled ham, meat
spreads, dried beef, beef jerky, hot dogs, lunchmeats, smoked
fish: All contain nitrites. These are preservatives that
break down in the body into cancer-causing nitrosamines.
So save these foods for no more than an occasional treat,
experts recommend.
And when you do indulge, down vitamins C and E with your
meal. Vitamin Cneutralizes nitrosamines, while vitamin E
inhibits their formation.
Don't get too sweet.Diets rich in sugar can increase your
risk of cancer, studies show. Experts point out that a high-sugar
diet is likely to also be high in fat and low in fiber and
other nutrients.
Go easy on the alcohol. Drinking by itself can increase
the risk of cancer two to three times. But mix even moderate
levels of alcohol with smoking, and your risk of mouth and
throat cancers skyrockets 15-fold, according to one study.
Alcohol may directly irritate tissues, and it may induce
marginal nutritional deficiencies that drop the body's defenses
against cancer.
According to the American Institute for Cancer Research
in Washington, D.C., if you choose to drink, you should
drink in moderation. Moderate drinking for a man is two
12-ounce beers, two 4-ounce glasses of table wine or two
shots of straight spirits a day. For a woman, moderate drinking
means no more than one of these drinks per day.
Be a cabbage head.Compounds found in cabbage, broccoli,
brussels sprouts and cauliflower help the body lower levels
of a type of estrogen that is thought to stimulate breast
cancer. Other beneficial compounds in these vegetables may
rev up production of cancer-blocking enzymes.
Vitamin C Shields Cells
Sure they're tasty, but there's another reason that you
might want to down a glass of freshly squeezed orange juice,
slice a red pepper over your green salad and nibble a handful
of fragrant strawberries. You'll be getting lots of vitamin
C, potentially potent protection against cancer.
"Approximately 90 population studies have examined
the role of vitamin C-rich foods in cancer prevention, and
the vast majority have found statistically significant protective
effects," reports researcher Gladys Block, Ph.D., of
the University of California, Berkeley. "Evidence is
strong for cancers of the esophagus, oral cavity, stomach
and pancreas. There is also substantial evidence of a protective
effect against cancers of the cervix, rectum and breast."
One review that looked at the results of several population
studies found that women with the lowest risk of breast
cancer were getting about 300 milligrams of vitamin C a
day, the equivalent of about 4½ oranges or about
three cups of orange juice. Their risk was reduced by about
30 percent.
In a study from Latin America, an area with one of the highest
rates of cervical cancer in the world, women who got more
than 314 milligrams of vitamin C a day had 31 percent less
risk of developing cervical cancer than women whose intakes
were under 153 milligrams a day.
And in a study from New Orleans, people getting at least
140 milligrams of vitamin C in their diets (about two oranges'
worth) every day were only half as likely to develop lung
cancer as those getting less than 90 milligrams a day.
"Vitamin C is a potent antioxidant," explains
Balz Frei, Ph.D., associate professor of medicine and biochemistry
at Boston University School of Medicine.
What's an antioxidant?
"Vitamin C," explains Dr. Frei, "along with
certain other nutrients, has the ability to neutralize free
radicals, harmful molecules in the body that can be produced
during chemical reactions that involve oxygen."
Free radicals steal electrons from your body's healthy molecules
to balance themselves, and in the process, they can harm
a cell's membrane and genetic material. Antioxidant nutrients
such as vitamin C offer free radicals their own electrons
and so save cells from oxidative damage. "Free radical
damage can occur as the result of normal body processes
as we age and can also be the result of exposure to cancer-promoting
chemicals," Dr. Frei explains.
Vitamin C helps prevent mouth, throat, stomach and intestinal
cancers by neutralizing cancer-promoting nitrosamines. Nitrosamines
are produced during the digestion of nitrites and nitrates.
Nitrites are preservatives found in especially high concentrations
in meats such as hot dogs and ham, while nitrates are naturally
present in vegetables.
Vitamin Chelps maintain a healthy immune system, an additional
cancer-fighting talent. Plus it may help build up vitamin
E, another anti-cancer nutrient, to proper fighting form.
Most experts believe that the average daily intake of vitamin
C, 109 milligrams for men and 77 milligrams for women, isn't
enough to provide optimum cancer protection. Although vitamin
Csupplements can easily boost your intake, eating vitamin
C-rich foods such as citrus fruits and other tropical fruits,
broccoli and brussels sprouts provides additional cancer
protection with nutrients such as folate(the naturally occurring
form of folic acid), beta-carotene, bioflavonoidsand fiber.
In fact, evidence of anti-cancer activity is considerably
stronger for vitamin C-rich fruits and vegetables than for
vitamin C itself.
The amounts of vitamin C supplementation that doctors recommend
to optimize the potential for cancer protection vary widely,
from 50 to 5,000 milligrams or more a day. Most, however,
stay within 250 to 1,000 milligrams a day, taken in two
or three divided doses.
Prescriptions for Healing
If you have cancer, you should be under a doctor's care.
The high doses of vitamins and minerals recommended here
should be taken only under knowledgeable medical supervision
and are not substitutes for standard cancer treatment.
Some doctors recommend these nutrients, in a range of amounts,
as part of a program to prevent or treat cancer.
Prevention
Nutrient Daily Amount
Beta-carotene10,000-25,000 international units
Folic acid400-800 micrograms
Selenium50-200 micrograms (l-selenomethionine)
Vitamin C250-1,000 milligrams, taken as 2 or 3 divided doses
Vitamin E400-600 international units
Plus a multivitamin/mineral supplement
Treatment
This program is used by the Cancer Treatment Centers of
America, a national health care organization headquartered
in Arlington Heights, Illinois, and dedicated exclusively
to the treatment of cancer. The centers combine nutritional,
psychological and pastoral programs with traditional and
innovative therapies in developing comprehensive, individualized
treatment regimens for their patients.
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