| The
World's Best Anti-Cancer Diet
In your quest to reduce your cancer risk, don't
overlook the obvious: Improving your diet can
play a substantial role in preventing the disease.
"Food offers a formidable team of antioxidants
and phytochemicals [plant chemicals] that help
counteract the cellular processes in the body
that can lead to cancer," says Steven Jonas,
M.D., professor of community and preventive
medicine at the Stony Brook University in New
York. "But the typical American diet is
meat-centered and focused on fast food, a profile
that doesn't offer much cancer protection."
To cancer-proof your diet, take notes from
abroad. "Research suggests we can benefit
by importing the best eating habits from countries
that report lower rates of nutrition-related
diseases like cancer," says Dr. Jonas.
He offers the following suggestions.
Choose plant power
Eating a variety of plant-based foods -- fruits
and vegetables -- is the number one rule for
cancer prevention because such foods offer a
cornucopia of antioxidants and phytochemicals
that help make your cells less susceptible to
cancer.
Need proof? "In rural China, the incidences
of breast, colon and rectal cancers are fractions
of the rates reported in the U.S.," says
Dr. Jonas. "There, vegetables are revered
and eaten in much greater quantities than meat."
The American Cancer Society recommends five
to nine servings of fruits and vegetables per
day, but the average American falls far short
of that. To add more fruits and vegetables to
your diet, you don't have to eat Chinese stir-fries
every night. Instead, "just import the
Chinese way," says Dr. Jonas. "Sneak
fruit and vegetables into foods you already
eat."
Add mushrooms, peppers, zucchini, onions and
carrots to pasta sauce, meatloaf, soup, stew
and chili. Meanwhile, use meat in smaller, condiment-sized
quantities. "Consider meat a flavoring
agent," says Dr. Jonas.
Add Mediterranean flavors
Studies show that aromatics, such as rosemary,
garlic and parsley, do more than add zest to
foods. "They contain antioxidants that
have potent cancer-fighting properties,"
says Dr. Jonas. In Mediterranean countries,
he explains, the incidence rates for all forms
of cancer are, in some cases, nearly 50 percent
less than in the United States.
Parsley, in particular, is used in large quantity
in Mediterranean salads and sauces. "It's
packed with vitamin C and beta carotene, which
have been linked to a reduced risk of breast
cancer," says Dr. Jonas.
"Rosemary and garlic are believed to boost
your body's arsenal of detoxifying enzymes that
help break down the cancer-causing chemicals
you're exposed to, such as secondhand smoke,"
says Dr. Jonas.
The Mediterranean people's generous use of
olive oil also contributes to their healthfulness.
Select grains
Robust rye and barley bread is to the Scandinavians
what baguettes are to the French and white rice
to Asians.
"It's a tradition worth importing,"
says Dr. Jonas. "There has been abundant
scientific evidence in recent years showing
that people who consume three or more servings
of whole grains per day have a lower risk for
heart disease, diabetes, digestive disorders
and possibly some forms of cancer."
Recent studies show fiber may not be the colon-cancer
fighter it was once thought to be -- if you
already have cancerous polyps. But, in general,
it's a good idea to consume 20 grams to 35 grams
of fiber per day, as recommended by the National
Cancer Institute. To do so, eat more fruits
and vegetables (with the skin, if possible)
and increase your intake of beans and whole-grain
breads and cereals.
"To choose a healthful whole-grain bread
or cereal product, look for 2 or more grams
of fiber per serving," says Dr. Jonas.
Copyright 2003 Health
Ink and Vitality Communications, 780 Township
Line Road, Yardley, PA 19067, 1-800-524-1176
Publication: Vitality magazine
Publication Date: August 2001
Author: Sandra Gordon
Source: Steven Jonas, M.D., professor of community
and preventive medicine at the Stony Brook University
Online Editor: Dianna Sinovic
Online Medical Reviewer: Donald Whorton, M.D.
Date Last Modified: 7/15/03
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