How to improve your family’s health, one bite at a time

The link between nutrition and cancer prevention is clear. We just need to act on it.

   Did you know that there are foods proven to have strong disease-fighting abilities, helping to prevent illnesses — such as cancer?
   According to Sabina Beesley, M.S., R.D., a registered dietitian at University Medical Center at Princeton, while the benefits of many of these so-called "super foods" are still being studied, the growing correlation between what we eat (or don’t eat) and the incidence of certain diseases — particularly cancer — is too significant to ignore.
   When it comes to cancer prevention, Ms. Beesley admits there are a lot of factors that remain out of our control — but diet, she says, is not one of them.
   "We can’t change our family history and the genetic factors that put us at risk for cancer, but we can reduce our overall risk for this disease by incorporating some simple changes in our diet. The link between nutrition and cancer prevention is clear. We just need to act on it," notes Ms. Beesley.
   "It is important to maintain a balanced diet that is high in fruits and vegetables. That means incorporating two to three servings of fruit, and two to three cups of non-starchy vegetables, such as broccoli, cauliflower and asparagus, in your diet each day."
   In 1997, a report published by the World Cancer Research Fund found that cancer rates could be reduced by more than 20 percent if people increased their fruit and vegetable consumption to at least five servings a day:
   "Fruits and vegetables provide important phytonutrients and antioxidants, which are naturally occurring compounds that have shown to reduce the risk of heart disease as well as certain kinds of cancer."
   According to Ms. Beesley, antioxidants counter the effects of cell-damaging molecules called free radicals.
   "A free radical is a toxic molecule that damages the cells in our bodies. Free radicals are produced in response to exposure to various toxins, such as environmental pollutants, smoking, alcohol, stress, sun exposure and more. By limiting your exposure to these toxins and adding antioxidant-rich foods to your diet, you can help offset the damage to your cells and improve your overall health," she explains.
   Ms. Beesley says that bright red, orange, and deep green fruits and vegetables, such as apricots, oranges, carrots, bell peppers, broccoli, kale, pumpkin, cantaloupes, spinach, sweet potatoes and tomatoes, are rich in the carotenoid antioxidants (lutein and beta-carotene) and are a healthy addition to your menu.
   Another important antioxidant is lycopene, which can be found in tomatoes. It has been shown to significantly reduce prostate tumor growth in men.
   While fresh tomatoes are packed with vitamins, they are low in lycopene. Ms. Beesley notes that "processed tomato products, such as sauces, tomato paste and even ketchup, are excellent sources of lycopene. The cooking process enhances the body’s ability to absorb the lycopene into our system."
   Ms. Beesley recommends eating four to five servings (approximately ½ cup per serving) each week of lycopene-rich tomato products.
   Another important source of antioxidants, heralded for its strong health-enhancing properties, is soy.
   "Soy products contain isoflavones, which, in addition to being antioxidants and helping to prevent cancer, are known for their ability to help lower cholesterol and reduce the risk of heart disease," says Ms. Beesley.
   According to the National Cancer Institute (NCI), studies show that Americans who eat large amounts of soy-based products have lower incidences of breast, colon, endometrial and prostate cancers. It’s the belief that the isoflavones found in soy may help to block uncontrolled cell growth.
   With those benefits in mind, Ms. Beesley says that recommendations are to incorporate 25 grams of soy protein into your diet each day. While that can be a tall order, Ms. Beesley recommends soy-based foods, such as soy nuts, soy flour, energy bars, tofu and soy milk, over protein-enhanced soy powders.
   "Protein powders often overload your system and are not as beneficial as the soy-based foods which are all good sources of soy protein," she says. Soy-based foods can be beneficial for most people, but women with estrogen-sensitive tumors should check with their physician before integrating soy into their diet.
   Many of us may start our day with a cup of coffee, but according to studies, drinking black and green tea would probably be a healthier choice.
   "Black and green tea have strong antioxidants that again offer us protection from free radicals and cellular damage. Studies have shown that Asian men have significantly lower rates of esophageal, stomach and prostate cancer than American men. Their consumption of protective teas may be one of the reasons why."
   Ms. Beesley recommends two to three servings of green or black tea a day. Green or black tea has also been linked to reductions in arterial plaque.
   In addition to including a variety of antioxidants in your diet, incorporating foods that contain Omega-3 fatty acids can also offer a wealth of cancer-fighting and disease prevention benefits.
   "Omega-3 fatty acids, or good fats — which can be found in fish, such as salmon, sardines and herring, and in nuts, such as walnuts, almonds, pecans and cashews, and in flaxseeds — are strongly linked to reductions in age-related cellular damage. These fatty acids provide protection from cancer-causing toxins and free radicals by keeping the cell membranes strong and intact," Ms. Beesley says.
   While flaxseeds are rich in Omega-3 fatty acids and have shown promise in the prevention of prostate and colon cancers, Ms. Beesley cautions that some studies indicate that people with certain breast cancers should avoid them.
   "It’s always important to check with your doctor for his or her recommendations regarding nutrition," Ms. Beesley says.
   Just as there are foods we should eat to reduce our risk for certain types of cancers, Ms. Beesley points out that there are many foods that we should not eat, or should eat only in moderation.
   "Foods that can increase our risk for certain types of cancer include those with a lot of saturated fats, such as red meat, which is known to increase tumor growth. There is a strong link between obesity and cancer, particularly breast and prostate cancer," she says.
   "We should limit our consumption of high-fat meats, such as steak, lamb, veal, hot dogs and hamburgers, and high-fat dairy products, such as whole milk and ice cream, and desserts, such as cakes, pastries and donuts," she says.
   Choose healthy alternatives, such as low-fat yogurt, and lean meats, such as turkey or chicken. Cookbooks abound with great healthy recipes to keep meals interesting.
   There are many simple ways to improve our health one bite at a time. To learn more about "super foods" and their role in cancer and disease prevention, call the Nutrition Department at University Medical Center at Princeton, (609) 497-4251.
   The public is invited to join Sabina Beesley when she presents "Purposeful Eating for Seniors"on Thursday, April 28 from 10 to 11 a.m. at Princeton Public Library.
   For more information or to register for the program, call (609) 497-4480.