Health Tips

Can Diet Reduce Your Cancer Risk?

Your mother always told you to eat your vegetables. Guess what? She was right, according to a report from the National Cancer Institute.

Studies have shown that if you eat at least five servings of fruit and vegetables each day, you may reduce your risk of dying from cancer.

The NCI-sponsored study observed 29,584 adults, ages 40 to 69, in Linxian, China, from 1986 to 1991. This rural area in north central China had a death rate from esophageal and stomach cancers 100 times higher than rates in the United States. Residents who were given daily nutritional supplements of antioxidant beta carotene (a form of Vitamin A), selenium yeast and antioxidant alpha tocopherol (a form of Vitamin E) showed a decreased risk from death.

Results determined that one-half of the studied population found a 13 percent decreased risk of dying from cancer and a nine percent decreased risk of death from all causes. Due to the Linxian population's poor diet, the study was an extreme example.

Antioxidants are compounds which pair cancer causing substances to prevent damage to DNA. The study confirms the importance of consuming low-fat, high-fiber diets, including five servings of vegetables and fruits each day.

Vegetables and fruits rich in Vitamin A are deep yellow, orange or dark green in color such as broccoli, carrots, yams, apricots, papayas and peaches. Americans today only consume an average of 2 to 3 milligrams of beta carotene each day.

Vitamin E is found mainly in oils such as vegetable oils and nuts and grains. Oils should always be used in limited quantities due to the high fat content.

Selenium is mainly found in seafood, liver and grains. But people should be careful not to overdo it on selenium. Excessive amounts of selenium can cause vomiting, hair loss, irritability, nausea, nail changes and nerve damage in the hands and feet.

Always consult with your physician before making any changes in your diet.