How does cooking meat affect cancer risk?
Adequate cooking is required to kill harmful germs in meat. But some research suggests that frying, broiling, or grilling meats at very high temperatures forms chemicals that might increase cancer risk. Although these chemicals can damage DNA and cause cancer in animals, it is not clear how much they (as opposed to other substances in meat) may contribute to the increased colorectal cancer risk seen in people who eat large amounts of meat in some studies. Techniques such as braising, steaming, poaching, stewing, and microwaving meats produce fewer of these chemicals.
Obesity
Does being overweight increase cancer risk?
Yes. Being overweight or obese is linked with an increased risk of cancers of the breast (among women after menopause), colon, endometrium, esophagus, kidney, and possibly other sites as well. Although research on whether losing weight reduces cancer risk is limited, some research suggests that weight loss does reduce the risk of breast cancer. Because of other proven health benefits, people who are overweight are encouraged to lose weight. Avoiding excessive weight gain in adulthood is important not only to reduce cancer risk but also to reduce the risk of other chronic diseases.
Olive oil
Does olive oil affect cancer risk?
Intake of olive oil is linked with a reduced risk of heart disease, but is most likely neutral with respect to cancer risk. Although olive oil is a healthy alternative to butter and margarine, it is still a dense source of calories and should be used in moderation.
Organic foods
Are foods labeled "organic" more effective in lowering cancer risk?
The term organic is popularly used to designate plant foods grown without pesticides and genetic modifications. At this time, no research exists to demonstrate whether such foods are more effective in reducing cancer risk than are similar foods produced by other farming methods.
Pesticides and herbicides
Do pesticides in foods cause cancer?
Pesticides and herbicides can be toxic when used improperly in industrial, agricultural, or other occupational settings. Although vegetables and fruits sometimes contain low levels of these chemicals, overwhelming scientific evidence supports the overall health benefits and cancer-protective effects of eating vegetables and fruits. At present there is no evidence that residues of pesticides and herbicides at the low doses found in foods increase the risk of cancer, but fruits and vegetables should be washed thoroughly before eating.
Physical activity
Will increasing physical activity lower cancer risk?
Yes. People who engage in moderate to vigorous levels of physical activity are at a lower risk of developing colon and breast cancer than those who do not. Risk is lowered whether or not the activity affects the person's weight. Data for a direct effect on the risk of developing other cancers is more limited. Even so, obesity and being overweight have been linked to many types of cancer, and physical activity is a key factor in reaching or staying at a healthy body weight. In addition, physical activity has helpful effects against heart disease and diabetes.
Phytochemicals
What are phytochemicals, and do they reduce cancer risk?
The term phytochemicals refers to a wide variety of compounds made by plants. Some of these compounds protect plants against insects or perform other important functions. Some have either antioxidant or hormone-like actions both in plants and in the people who eat them. Because consuming vegetables and fruits reduces cancer risk, researchers are looking for specific compounds responsible for the helpful effects. At this time, no evidence has shown that phytochemicals taken as supplements are as good for you as the vegetables, fruits, beans, and grains from which they are extracted.
Saccharin
Does saccharin cause cancer?
No. In rats, high doses of the artificial sweetener saccharin can cause bladder stones to form that can lead to bladder cancer. But saccharin does not cause bladder stones to form in humans. Saccharin has been removed from the list of established human carcinogens by the US National Toxicology Program.
Salt
Do high levels of salt in the diet increase cancer risk?
Studies in other countries link diets that contain large amounts of foods preserved by salting and pickling with an increased risk of stomach, nasopharyngeal, and throat cancer. No evidence suggests that moderate levels of salt used in cooking or in flavoring foods affect cancer risk.
Selenium
What is selenium, and can it reduce cancer risk?
Selenium is a mineral that contributes to the body's antioxidant defense mechanisms. Animal studies suggest that selenium protects against cancer. One study has shown that selenium supplements might reduce the risk of lung, colon, and prostate cancer in humans. But repeated and well-controlled studies are needed to confirm whether selenium is helpful in preventing these cancers. High-dose selenium supplements are not recommended, as there is only a narrow margin between safe and toxic doses. The maximum dose in a supplement should not exceed 200 micrograms (this is 2/10th of a milligram) per day.
Soy products
Can soy-based foods reduce cancer risk?
Soy-derived foods are an excellent source of protein and a good alternative to meat. Soy contains several phytochemicals, some of which have weak estrogen activity and appear to protect against hormone-dependent cancers in animal studies. At this time there is little data showing that soy supplements can help reduce cancer risk. High doses of soy could possibly increase the risk of estrogen-responsive cancers, such as breast or endometrial cancer.
Women with breast cancer should take in only moderate amounts of soy foods as part of a healthy, plant-based diet. They should not ingest very high levels of soy in their diet or take concentrated sources of soy such as soy-containing pills or powders, or supplements containing high amounts of isoflavones.
Sugar
Does sugar increase cancer risk?
Sugar increases calorie intake without providing any of the nutrients that reduce cancer risk. By promoting obesity and elevating insulin levels, high sugar intake may indirectly increase cancer risk. White (refined) sugar is no different from brown (unrefined) sugar or honey with regard to their effects on body weight or insulin. Limiting foods such as cakes, candy, cookies, sweetened cereals, and high-sugar beverages such as soda can help reduce sugar intake.
Supplements
Can nutritional supplements lower cancer risk?
There is strong evidence that a diet rich in fruits, vegetables, and other plant-based foods may reduce the risk of cancer. But there is no proof at this time that supplements can reduce cancer risk. Some high-dose supplements may actually increase cancer risk.
Can I get the nutritional effects of vegetables and fruits in a pill?
No. Many healthful compounds are found in vegetables and fruits, and these compounds most likely work in together to produce their helpful effects. There are also likely to be important compounds in whole foods that are not included in supplements, even though these compounds have not been identified. The small amount of dried powder in the pills that are sold as being equivalent to vegetables and fruits often contains only a small fraction of the levels contained in the whole foods.
Food is the best source of vitamins and minerals. Supplements, however, may be helpful for some people, such as pregnant women, women of childbearing age, and people whose dietary intakes are restricted by allergies, food intolerances, or other problems. If a supplement is taken, the best choice is a balanced multivitamin/mineral supplement containing no more than 100% of the "Daily Value" of most nutrients.
Tea
Can drinking tea reduce cancer risk?
Some researchers have suggested that tea might protect against cancer because of its antioxidant content. In animal studies, some teas (including green tea) have been shown to reduce cancer risk, but findings from human population studies are mixed. At this time, tea has not been proven to reduce cancer risk in humans.
Trans-saturated fats
Do trans-saturated fats increase cancer risk?
Trans-saturated fats are made when oils such as margarines or shortenings are hydrogenated to make them solid at room temperature. Recent evidence shows that trans-fats raise blood cholesterol levels. Their relationship to cancer risk has not been determined, but people are advised to eat as few trans-fats as possible.
Vegetables and fruits
Will eating vegetables and fruits lower cancer risk?
In most of the studies looking at large groups of people, eating more vegetables and fruits has been linked to a lower risk of lung, oral, esophageal, stomach, and colon cancer. Because we don't know which of the many compounds in these foods are most helpful, the best advice is to eat 5 or more servings of an assortment of colorful vegetables and fruits each day. (This means at least 5 servings of fruits and vegetables when added together, for instance, 4 servings of vegetables plus 1 serving of fruit.
What are cruciferous vegetables, and are they important in cancer prevention?
Cruciferous vegetables belong to the cabbage family and include broccoli, cauliflower, Brussels sprouts, and kale. These vegetables contain certain compounds thought to reduce the risk for colorectal cancer. The best evidence suggests that eating a wide variety of vegetables, including cruciferous and other vegetables, reduces cancer risk.
Is there a difference in nutritional values among fresh, frozen, and canned vegetables and fruits?
Yes, but they can all be good choices. Fresh foods are usually thought to have the most nutritional value. But frozen foods can often be more nutritious than fresh foods because they are often picked ripe and quickly frozen (whereas fresh foods may lose some of their nutrients in the time between harvesting and eating). Canning is more likely to reduce the heat-sensitive and water-soluble nutrients because of the high heat that must be used. Be aware that some fruits are packed in heavy syrup, and some canned vegetables are high in sodium (salt). Choose vegetables and fruits in a variety of forms, and pay attention to the label information.
Does cooking affect the nutritional value of vegetables?
Boiling vegetables, especially for long periods, can leach out their content of water-soluble (B and C) vitamins. Microwaving and steaming are the best ways to preserve these nutrients in vegetables.
Should I be juicing my vegetables and fruits?
Juicing can add variety to the diet and can be a good way to consume vegetables and fruits, especially if chewing or swallowing is a problem. Juicing also helps the body absorb of some of the nutrients in vegetables and fruits. But juices may be less filling than whole vegetables and fruits and often contain less fiber. Fruit juice in particular can account for quite a few calories if large amounts are drunk. Commercially juiced products should be 100% vegetable or fruit juices. They should also be pasteurized to kill harmful germs.
Vegetarian diets
Do vegetarian diets reduce cancer risk?
Vegetarian diets include many healthful features. They tend to be low in saturated fats and high in fiber, vitamins, and phytochemicals. It is not possible to conclude at this time, however, that a vegetarian diet has any special benefits for the prevention of cancer. Diets including lean meats in small to moderate amounts can also be healthful. Strict vegetarian diets that avoid all animal products, including milk and eggs, should be supplemented with vitamin B12, zinc, and iron (especially for children and women after menopause).
Vitamin A
Does vitamin A lower cancer risk?
Vitamin A (retinol) is obtained from foods in 2 ways: it can be pre-formed from animal food sources (retinol) and made from beta-carotene in plant-based foods. Vitamin A is needed to maintain healthy tissues. Vitamin A supplements, whether in the form of beta-carotene or retinol, have not been shown to lower cancer risk, and high-dose supplements may, in fact, increase the risk for lung cancer in current and former smokers. And retinol can cause serious p roblems if too much is taken.
Vitamin C
Does vitamin C lower cancer risk?
Vitamin C is found in many vegetables and fruits, especially oranges, grapefruits, and peppers. Many studies have linked intake of foods rich in vitamin C to a reduced risk for cancer. But the few studies in which vitamin C has been given as a supplement have not shown a reduced risk for cancer.
Vitamin D
Does vitamin D lower cancer risk?
There is a growing body of evidence from studies that observie large groups of people (not yet tested in clinical trials) that vitamin D may have helpful effects on some types of cancer, including cancers of the colon, prostate, and breast. Vitamin D is obtained through skin exposure to ultraviolet (UV) radiation and through diet, particularly products fortified with vitamin D such as milk and cereals, and supplements. But many Americans do not get enough vitamin D.
The current national recommended levels of intake of vitamin D (200 to 600 IU per day) may not be enough to meet needs, especially among those with little sun exposure, the elderly, people with dark skin, and breastfed babies who only take in breast milk. More research is needed to define the best levels of intake and blood levels of vitamin D for cancer risk reduction, but recommended intake is likely to fall between 200 and 2,000 IU, depending on age and other factors. To reduce the health risks linked with UV radiation exposure while getting the most potential benefit from vitamin D, a balanced diet, supplementation, and limiting sun exposure to small amounts are the preferred methods of obtaining vitamin D.
Vitamin E
Does vitamin E lower cancer risk?
Alpha-tocopherol is the most active form of vitamin E and is a powerful antioxidant. In one study, male smokers who took alpha-tocopherol had a lower risk of prostate cancer compared with those who took a placebo. But several other studies have not found the same link. While studies now under way will help clarify this, the promise of alpha-tocopherol for reducing cancer risk appears to be dimming.
Water and other fluids
How much water and other fluids should I drink?
Drinking water and other liquids may reduce the risk of bladder cancer, as water dilutes the concentration of cancer-causing agents in the urine and shortens the time in which they are in contact with the bladder lining. Drinking at least 8 cups of liquid a day is usually recommended, and some studies show that even more may be helpful.
Revised: 03/19/2008
