Women urged to fight cancer with food
Americans worry about the risks involved in consuming harmful substances found in foods. According to an article in the March Good Housekeeping, the focus is wrong. There are certain foods that will reduce the risk of cancer, and Americans just aren't eating enough of them.
The World Cancer Research Fund in the United Kingdom and the American Institute for Cancer Research in Washington, DC, have released a report that shows that consuming fruits, vegetables, and grains - in addition to maintaining a healthy diet and lifestyle - may reduce cancer risk up to 40%. Certain food choices can help reduce colon cancer risk by 75%, and it's possible to cut breast cancer risk in half. The study puts forth 15 new dietary recommendations. Some examples are:
· Eat 10 servings of a wide variety of fruits and vegetables daily.
· Eat seven to 10 servings of a variety of whole grains, legumes, and potatoes or root vegetables.
· Cut dietary fat to 15% to 30% of total calories.
· Limit red meat consumption to less than 3 ounces daily.
· Avoid alcohol or restrict to one drink per day (two for men).
· Pass up foods high in salt.
· Limit refined sugar intake.
· Don't eat charred meat.
The phytochemicals found in fruits, vegetables, and grains that protect plants from harmful insects also offer health benefits to people. They protect from various illnesses, including cancer, heart disease, and osteoporosis, according to the article. By detoxifying cancer-causing substances, preventing carcinogenic substances from entering cells, and halting disease-provoking changes in cells, phytochemicals may ward off cancer, the author suggests.
The only problem: A significant commitment must be made to dramatically alter diet. Such a commitment pays off, however.
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