“Cancer is largely a preventable disease; the incidence of cancer can be substantially reduced by means of diet.”

This quotation begins a chapter in Food, Nutrition, and the Prevention of Cancer: a Global Perspective (1). This 650-page report was written by expert scientists and published as a joint effort of the World Cancer Research Fund and the American Institute for Cancer Research (WCRF/AICR) in 1997. Here are the dietary recommendations of that report, other dietary recommendations that may help, and a supplementation regimen to reduce your risk of developing cancer.

Dietary Recommendations from the WCRF/AICR Report
Plant-based diets, rich in a variety of vegetables and fruits, legumes (peas and beans), and minimally processed starches from grains are associated with a reduced risk of cancer. People whose diets are rich in fruits and vegetables (5 to 9 servings every day) have a lower risk of many types of cancer. There is no specific fruit or vegetable responsible for reducing cancer risk; instead, research shows that it is the regular consumption of a variety of fruits and vegetables that reduces risk.

Restrict red meat consumption, since many studies link red meat to colon, breast, and prostate cancers. If eaten at all, limit intake of red meat to less than 80 grams (3 ounces) daily. It is preferable to choose fish, poultry, or meat from non-domesticated animals in place of red meat.

Alcohol consumption is not recommended. If consumed at all, limit alcoholic drinks to less than two drinks a day for men and one for women.

Use refrigeration and other appropriate methods to preserve perishable food.

Do not eat charred food. For meat and fish eaters, avoid burning of meat juices. Consume the following only occasionally: meat and fish grilled or broiled in direct flame; cured and smoked meats.

Other Dietary Recommendations
While not part of the report, here are some additional healthy eating tips:

• Drink black or green tea (herbal tea doesn’t have the same healthy effects). Tea contains antioxidants that laboratory testing has shown can lower the risk of some cancers.
• Eat more soybeans and soy-based products such as tofu. Drink soy milk and use soy flour whenever possible in cooking. Soybeans appear to contain anticancer agents that seem to prevent both breast and prostate cancer.
• Restrict animal fats since they appear to promote ovarian, breast, and other cancers. However, omega-3 fatty acids from fish and fish oil have been shown to be beneficial in reducing the risk of cardiovascular disease and should be consumed daily.
• Eat high-fiber foods. Dietary fiber appears to protect against some forms of cancer, particularly colon cancer. Fiber is found in fruits, vegetables, nuts, legumes, brown rice, and whole-grain breads and cereals. Some studies have shown an inverse association between the consumption of vegetables and the occurrence of colon cancers, but it has been difficult to determine the role of fiber among all the benefits of eating a variety of fruits and vegetables. Individuals who eat diets high in fruits, vegetables, legumes, and whole grains usually eat less fat and protein and tend not to be overweight.
• Eat foods that contain phytonutrients in generous amounts. Phytonutrients, also called phytochemicals, are compounds that occur naturally in fruits, vegetables, whole grains, and legumes. Phytonutrients contribute to the flavor and color of foods from plants, and to plants’ resistance to pests and disease. Consumption by humans has been found to increase resistance and immunity as well; phytonutrients in your diet may help to protect you against certain types of cancer.

Supplementation
While experts disagree on the merits of using dietary supplements, the majority of people do not eat a healthy diet. Vitamin, mineral, and phytonutrient supplements that include antioxidants may help prevent cell damage. Try a daily regimen of the following:

• Vitamin C: 200-500 mg
• Vitamin E: 200-400 IU
• Selenium: 100-200 mcg
• Beta-carotene: Up to 25,000 IU or 15 mg
• Garlic: 600-900 mg (equal to 2-3 cloves)
• Mushroom Blend (Shitake, Coriolis Versicolor, Reishi): 500-2,000 mg

Note: If being treated for cancer, see your physician before supplementing.

There are no guarantees in life, but it seems prudent to put all the odds in your favor when it comes to cancer. You can’t pick your parents, but you can choose the foods you eat. Choose wisely and you just might be able to reduce your risk of developing cancer and other diseases as well. That’s the better life way.

Reference:

1. The World Cancer Research Fund/American Institute for Cancer Research (WCRF/AICR). Food, Nutrition and the Prevention of Cancer: a global perspective. 1997.