Beating cancer with a better diet

Press, 24 April 1986, Page 9

Beating cancer with a better diet

By

JUDI SHEPPARD MISSETT

Cancer. The word alone triggers caution, pain and fear. But today, cancer researchers are offering new hope for cancer prevention. Hope that’s as simple as a careful, wellplanned diet. A recent report to the American Congress’ Office of Technology Assessment found that diet can greatly affect the three leading killers —- lung, colon and breast cancer. In several instances, nutrition also played a role in preventing cancer of the prostate, ovaries, uterus, mouth, throat, stomach and oesophagus. Stated simply, increasing specific nutrients and cutting your intake of fat, alcohol and processed meats can help keep cancer at bay. Let’s start with vitamin A. Our bodies use substances, called precursors, to make vitamin A. One precursor, beta-carotene, has been linked to lower instances of lung cancer, stomach cancer and cancer of the oesophagus. Cantaloupe, asparagus, spinach, broccoli, pumpkin and sweet potatoes all have high levels of betacarotene, and could be important additions to your daily diet. Be wary of vitamin A

supplements, however. Most do not contain carotene. Read the label carefully, and check for toxic levels. Many forms of vitamin A are dangerous when taken in amounts exceeding 25,000 units, but carotene by itself has no known toxic effects. Citrus fruits, pineapples, raspberries and tomatoes are among the best sources of vitamin C, which is believed to prevent cancer of the stomach and oesophagus. Vitamin C also helps block nitrate conversion in our bodies. Nitrates, a common ingredient in processed and cured meats such as ham, sausage and luncheon meats, have been known to convert to cancer-causing nitrosamines when ingested. Experts suggest reducing your intake of processed meats as much as possible and accompanying them with at least one food rich in vitamin C whenever they are eaten. An important step to preventing colon cancer, fibre has received a great deal of attention lately. Fibre creates bulk in our digestive tracts and moves food through our system at a faster rate. A diet high in fibre gives the harmful chemi-

cals found in many of today’s foods less time to act. Whole grains, bran cereals, brown rice, unprocessed bran, rye bread and rye crackers are among your best sources of fibre. Experts suggest an intake of at least 30 to 40 grams of fibre a day. Cabbage is the latest word in' cancer research. Known as “cancer inhibitors,” members of the cabbage family appear to

reduce instances of colon' cancer. Broccoli, Brussels sprouts, cauliflower and cabbage contain anti-can-cer substances called indoles. New research is presently exploring the anti-cancer characteristics of spinach, celery, soybeans, vegetable oils and citrus fruits. What’s the golden rule for anti-cancer nutrition? Eat at least two helpings every day of foods rich in vitamin A (beta-carotene),

vitamin C, fibre, and from the cabbage family. On the same note, limit high-fat foods and alicoholic beverages to two servings as well. While you’re at it, make exercise part of your preventive medicine programme. Research shows that aerobic exercise helps virtually every part of our bodies, so try this cardiovascular exercise to “Swept Away” by Diana Ross.