| Q: |
Does what we eat really affect our risk? |
| A: |
The National Cancer Institute, USA estimates that at least 35% of all cancers have a nutritional connection. When lifestyle factors such as smoking and exercise are included the associated risk becomes much stronger and may be as high as 85%. What we eat makes a big difference in our energy levels, our mood and even our self-esteem. When we choose foods rich in protective factors such as fruits and vegetables we are also doing something positive for our health and well-being.
|
| Q: |
Which foods are important for health? |
| A: |
Foods that come from the plants have many protective botanical factors. These phyto (meaning plant) nutrients can be beneficial to us. Antioxidants, anticarcinogens and bioflavonoids are some of the terms used to describe the actions of phytonutrients. Foods rich in botanical factors or phytonutrients include berries, dark green leafy vegetables, citrus fruits, legumes (beans of all sorts including soy) and whole grains.
|
| Q: |
Why is dietary fiber important in cancer prevention? |
| A: |
Dietary fiber is the indigestible part of foods of plant origin. Fiber provides bulk to our diet and helps to maintain a healthy colon. It does this in several ways; first, it stimulates muscle contractions and hence reduces colon transit time (minimizes constipation). Secondly, it dilutes any potentially hazardous or carcinogenic substances and also reduces the amount of time these substances would be in contact with the colon wall. Thirdly, it provides an environment that is conducive to "friendly" bacteria or acidophilus. These are supportive to us as they partially digest some of the fiber and provide us with nutrients and they also maintain a healthy acidic level in the colon.
Foods high in fiber include whole grain cereals, breads, pastas, beans, leafy vegetables, fruits, nuts and seeds. |
| Q: |
Is food cooked at high temperatures unhealthy? |
| A: |
Frying or charbroiling meat or fish may cause carcinogens on the surface by the action of the heat. Smoking or nitrite curing meats may also form carcinogens. These carcinogens may not be harmful when consumed in small quantities and particularly when we eat them with fruits and vegetables that contain protective botanical factors. It is wise to use lower heat methods for most of our cooking such as steaming, braising, poaching, stewing or microwaving. Marinades help to make cooked meats safer. |
| Q: |
Can eating fish be protective? |
| A: |
Oily fish such as salmon, herring, mackerel, halibut and tuna contain oils rich in omega-3 fatty acids. Docohexanoic acid (DHA) and Eicosopentanoic acid (EPA) are two of these long chain polyunsaturated fatty acids that occur in fish and in certain vegetables. These are protective in animal studies. It is recommended that you try to eat foods rich in omega-3 fatty acids several times each week. Berries, mushrooms and Brussels sprouts are also dietary sources of omega-3 fatty acids. |
