Anti-Cancer Diet
Eat more fruits and vegetables. Compelling data associate a diet that provides ample fmits and vegetables with a reduced risk of many of our most deadly cancers. These foods are rich in bioflavonoids and other plant chemicals (see Antioxidants; Bioflavonoids); dietary fiber;folate, and antioxidants beta carotene and vitamin C. All of these substances may siow, stop, or reverse the processes that can lead to cancer. They do so through several protective mechanisms: by neutralizing or detoxifying cancer- causing agents (carcinogens); by preventing precancerous changes in cellular genetic material due to\carcinogens, radiation, and othsenvironmental factors; by iitdcing the formation of protectig enzymes; and by reducing the hormonal action that can stimulate tumor growth. Folate is crucial for normal DNA synthesis and repair and low levels are thought to make cells vulnerable to carcinogenesis. Reduce your fat intake. Equally important is a reduced intake of fats. Numerous studies link a high-fat diet and obesity with an increased risk of cancers of the colon, uterus, prostate, and skin (including melanoma, the most deadly form of skin cancer). The link between fat consumption and breast cancer is more controversial. Experts stress that no more than 30 percent of total calories should come from fats, and many advocate a 20 percent limit on fat calories. Often, it takes only a few simple dietary changes to lower fat intake; for example, choosing lean cuts of meat, trimming away all visible fat, eating vegetarian dishes several times a week, adopting low- fat cooking methods, such as baking and steaming, and limiting the use of added fats such as butter, margarine, mayonnaise, shortening, and oils.
