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Which foods prevent cancer?

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  • Originally published November 16, 2009 at midnight, updated November 17, 2009 at 3:10 p.m.

Q: I've read so many health claims on packaging that I am totally confused. How much of this stuff is true? Some products claim if you eat certain foods, you can reduce your risk of cancer. I am a cancer survivor and want to be sure I am eating the right foods, but it is difficult since so many foods are processed and genetically modified. Is there a list of claims that are credible?

A: There are abundant health claims but the Food and Drug Administration approved only 12 that link the use of a food to a reduced risk of a specific disease.

Here is the list:

Calcium-rich foods reduce the risk of osteoporosis

Low sodium foods reduce the risk of high blood pressure

Low fat diet, and a fruit- and vegetable-rich diet, reduces the risk of cancer.

A diet low in saturated fat and cholesterol reduces the risk of heart disease.

High fiber foods reduce the risk of cancer.

Soluble fiber in fruits, vegetables and grains reduce the risk of heart disease.

Soluble fiber in oats and psyllium seed husk reduce the risk of heart disease.

Folate-rich foods reduce the risk of neural tube defects.

Less sugar reduces the risk of dental caries.

Monounsaturated fat from olive oil, as well as tree nuts, reduce the risk of coronary heart disease.

Q: In terms of potential health benefits, is it better to consume whole flaxseeds or flaxseed oil?

A: Flaxseeds are the better choice. Flaxseed oil, unlike plain flaxseed, does not contain lignans-plant estrogens that are believed to protect against breast, prostate and other hormone-sensitive cancers, according to Tufts University. The oil also lacks soluble fiber, the type of oil associated with lower blood cholesterol.

In addition, flaxseed oil has poor stability, with an optimum shelf life - even in the refrigerator - of only six weeks. Flaxseed oil is not as widely available as flaxseeds, which are now available in most supermarkets.

An important note to remember: In order to attain the health benefits of the flaxseeds, the seeds must be ground. If not, they simply pass through the gastrointestinal tract whole and can cause problems if you suffer from diverticulosis or diverticulitis.

Phylis B. Canion is a doctor of naturopathic medicine and is a certified nutritional consultant, e-mail her at doc.phyl@yahoo.com. This column is for nutritional information only and is not intended to treat, diagnose or cure.


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