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2009 Breast Cancer Awareness Month: focus on prevention - eat right (part five)
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Vegetables are great sources of antioxidants and fiber.
Breast cancer risk can potentially increase due to inactivity, alcohol consumption, excess weight and a lack of vitamin D. By improving lifestyle choices, one can significantly reduce their chances of acquiring this disease. One final step is to choose foods that contain cancer-fighting components and are low in environmental toxins.
Step 5: eat right
- Choose organic – these foods are free from the pesticides, fertilizers and other potential carcinogens often used in conventional farming. They are also free from dyes, preservatives and chemicals that have also been linked to cancer. While these products are often more expensive than conventional items, their potential benefits include better taste, higher nutrient content and minimized negative impact on the environment and animals.
- Wash your produce – whether it is organic or conventional, most produce contains traces of pesticides than have been linked to cancer. Produce wash is available at most grocery stores and can eliminate many harmful chemicals. Examples of fruits and vegetables with high pesticide content include peaches, peppers, apples, celery and strawberries.
- Look for color – antioxidants are substances that may protect cells from the damage caused by unstable molecules known as free radicals. Free radical damage may lead to cancer. Antioxidants interact with and stabilize free radicals and may prevent some of the damage they cause. Examples of antioxidants include beta-carotene, lycopene, vitamins C, E, and A, and other substances. Some of the best sources of antioxidants are deeply colored fruits and vegetables such as sweet potatoes, spinach and tomatoes.
- Get plenty of fiber – as total dietary fiber intake increases, the risk of breast cancer decreases, according to study findings published in the American Journal of Clinical Nutrition for September. While fiber is typically associated with reducing cancers of the digestive tract, it can also help prevent other forms of the disease by reducing blood fat levels. Excellent sources of fiber include garbanzo and kidney beans, pears, berries, dried figs, seeds, whole grain bread, bran and oatmeal.
Other tips for improving your diet:
• Avoid foods containing trans fats (a.k.a. partially hydrogenated oils)
• Reduce or eliminate added sugars
• Avoid artificial sweeteners like aspartame, sucralose and saccharine
• Include sources of “good” fats including fish, olive oil and nuts
Sources:
http://www.foodnews.org/
http://www.cancer.gov/cancertopics/factsheet/prevention/antioxidants
http://www.healthy.net/scr/article.asp?ID=763
http://cme.medscape.com/viewarticle/709843
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