gethealthy

This is the third installment of the Anti-cancer diet.  Today I’m going to focus on vitamins, minerals, and supplements.  Regardless of the fact that vitamins, minerals, and supplements are a multi-billion dollar industry; people still over look the value that these simple compounds can do for our bodies.

• Put More Calcium in Your Diet:  Previous studies have concluded that populations like those in Sweden who consume high amounts of calcium have a lower incidence rate of colorectal cancer.   Calcium works by controlling the multiplication of  epithelial cells that line the colon.  When these cells reproduce quickly the risk for cancer increases.  Calcium also helps to prevent cancer by binding bile acids that can irritate the colon wall and cause cancer.  It has been shown that consuming on average 1,200 mg. of calcium per day reduced the risk of colorectal cancer by 75%.  If you are already at risk, one study suggests that consuming 2,000 mg. of calcium carbonate decreased the risk of colorectal cancer by inhibiting uncontrolled growth of cells that line the colon.  Basically, if you want to lower your risk be sure to consume between 500 and 1,000 mg. of calcium carbonate or calcium citrate per day. In addition, some great food sources for calcium are dairy products and bony fish.
• Up Your Antioxidants: Antioxidants such as; beta carotene, vitamin c, and vitamin E can lower your risk of colorectal cancer.  Consume lots of fruits and vegetables is a great way to up your antioxidant intake.

Antioxidants work to protect agains cancer a few ways:

1.  The protect the membrane of intestinal cells
2. The prevent reactions from free-radicals that can result in bowel contents becoming carcinogenic.
3. They prevent metabolism failure inside the cell, which can cause a cell to become carcinogenic.

• Increase Your Beta carotene: Beta carotene works a few different ways to fight against cancer.  First it works by enhancing the immune system and also by blocking the release of a chemical called tumor necrosis factor. This means that cancer can prevent the growth of cancerous cells.  To prevent cancer the recommended dosage of beta carotene is 15-25 mg. per day or about 30,000 IU.  This amount is about 10 times what the average American would consume through their diet.  This may make it seem like it would be difficult to derive beta carotene though the diet, but this is simply not true.  It is actually quite easy to attain this amount of beta carotene though the diet. Some of the best sources for beta carotene are: sweet potatoes, carrots, cantaloupe, pumpkin, winter squash, broccoli, mango,  and papaya. You can get enough beta carotene to have a protective effect by consuming : 1/2 a sweet potatoe, 1/2 cup pumpkin, 2 medium sized carrots, 1/2 cup cooked spinach, or 2 medium size mangos.

1. 1 medium sized carrot contains 4.4 mg of beta carotene
2. 1 medium sweet potatoe contains 12 mg of beta carotene
3. 1/2 cup of winter squash contains 2.4 mg of beta carotene

Lycopene aids the absorbtion of beta carotene.  Eating cooked tomatoe products alongside foods containing beta carotene for an added boost.

• Boost Your Vitamin C: Vitamin C is an awesome vitamin. It has been shown that people who consume large amounts of vitamin C have a lower risk of intestinal cancers.  Vitamin C works by blocking the development of nitrosamines in the digestive system.  Nitrosamines are powerful carcinogens that are made from nitrates found in foods like processed meats.  Vitamin C also helps to prevent cancer by boosting the immune system and increasing the creation of lymphocytes.  The best sources of Vitamin C are fruits and vegetables or you can take 1,000 - 2,000 mg. of vitamin C daily.
• Increase your Vitamin E: Since Vitamin E is another antioxidant it has similar anti-cancer properties to that of vitamin C.  A 10 year study that tracked 21,000 men with high levels of vitamin E in their diet.  It concluded by illustrating a 30% lower risk for all types of cancer.  Another study showed that women with low levels of vitamin E in their bloodstream were at 10 times greater risk of developing breast cancer.  In a study conducted at the University of Toronto, colon cancer patients were administered vitamins C and E after surgery.  Two years later it showed that the supplements reduced the recurrence of precancerous polyps by 20%.  It is suggested that a person consume between 200-400 IU of vitamin E per day to help prevent cancer.  However, this is nearly impossible to attain through diet.  You may only be able to derive 10% or less from your diet.
• Try to Avoid Alcohol: Consuming alcohol will slightly increase your risk for colorectal cancer and the alcoholic drink with the strongest link to this type of cancer is beer.  Beer is said to contain nitrosamines, which are a carcinogen that is activated in the intestines.  Tannins are another carcinogenic compound in alcoholic drinks like wine, coffee, and tea. Eventhough red wine has been praised for its health benefits, you would still be better off eating the grapes to obtain the protective phytonutrients.
• Some Other Important Cancer Preventing Nutrients:  Vitamin D, which you synthesize naturally from sunlight and fortified foods has anti cancer properties.  It works by suppressing angiogenesis, or the creation of new blood vessels that tumors need to survive.  In areas where people receive the most exposure from the sun; the rates for breast, prostate, and colon cancer were lower.Selenium: This often overlooked mineral is a powerful antioxidant and scavenger of free radicals.  Research has illustrated a lower incidence of colon cancer in those who regularly take a selenium supplement of 100  - 200 mcg. per day.  Other studies have shown that those with low levels of selenium in their bodies are more likely to develop colon polyps.  Selenium works best when taken in combination with Vitamin E.  Some great food sources for selenium are: fish, lobster, shrimp, whole grains, vegetables, brown rice, cottage cheese, lambchops, chicken, sunflower seeds, and garlic.  Acidophilus is another great substance with anti-cancer properties.  This intestinal-friendly bacteria helps to encourage growth of healthy bacteria in the colon.  It also reduces the conversion of bile acids into carcinogens. Research has illustrated that taking dietary supplements of lactobacillus acidophilus can significantly reduce the level of colon enzymes that work to make carcinogenic waste from food.