Diet and Cancer page 5

Beta-carotene

We recommend that you get most of your beta-carotene from dietary sources, which include carrots, cantaloupe, apricots, red peppers, broccoli and dark, leafy greens such as spinach. If you decide to take supplements, you should make it natural beta-carotene, as opposed to synthetic beta-carotene. Unless you eat a serving of carrots every day, you should probably take 10,000 IU every day. Ideally, you should take a supplement that contains "mixed-natural carotenoids" that includes a dose close to 10,000 IU of beta- carotene.

If you are a smoker, make sure you do not take synthetic beta-carotene supplements as they could produce negative effects

Sulforaphane – Broccoli, cabbage, Brussels sprouts & other cruciferous vegetables

Although there are sulforaphane supplements, it is by far best to obtain this important cancer preventer from dietary sources. The food with the greatest amount is broccoli sprouts, although all other cruciferous vegetables should be eaten as well. Not every supermarket carries the sprouts, but find out which supermarkets do and buy them there. Those of you that refuse to eat these foods should consider supplements (although they are hard to come by), in which case the recommended amount would be 100 mcg (micrograms, not milligrams) per day.

Omega-3 fatty acids

We recommend that you eat fatty, cold-water fish as frequently as you can, hopefully every day. These fish include: tuna, salmon, sardines, eel, herring, mackerel, trout, and to a lesser extent in halibut and cod. Even though fresh fish is the always the best option, canned tuna is a very practical alternative.

Flaxseed oil is also another excellent source of omega-3 fatty acids. It can be used on salads, but do not cook with it. If you don't like fish, omega-3 fish oil and flaxseed oil supplements in capsule form are highly recommended. The recommended dosage is 1,000 mg twice a day. These supplements might be a good idea even for those who eat fish on a regular basis.

Soy

You should incorporate soy into your diet in as many ways as you can to make sure you eat enough of it. How much is enough? Nobody knows, but we know that eating a lot of it is good for you. Substituting soy for many common foods is an important step people can take towards a healthier life.

Instead of milk, drink soy milk – it has as much protein as cow's milk, no fat and is lactose-free. You can use it almost anywhere you would use cow's milk. Soy yogurt can replace regular yogurt. Vegetable burgers (typically made from soy) instead of beef burgers will help you avoid things you don't want and give you much needed protection. You can use textured vegetable protein (made from soy) instead of ground beef in almost any recipe. Soy flour can be used for up to 25 percent of the regular flour used in baked goods. Soy beans can be incorporated into different dishes, especially Asian dishes.

Miso soup is an excellent source of soy and a great way to start a meal. Tofu is a very bland food; however, this gives you the opportunity to season it any way you want and give it the flavor you wish. Many recipe books have interesting recipes for tofu and other soy products. Those of you that use protein powder supplements might want to use soy protein powder. There are even soy-based desserts, such as soy ice cream. Soy sauce is not the best source of genistein, the protective substance in soy, and is loaded with salt; hence its consumption should be limited.

Fiber

We recommend that you get all of your fiber from dietary sources. Eating several servings of fruits, vegetables and whole grains each day will ensure that you get all the fiber you need. There are powders and pills as well, but you should not need them if you follow a proper diet. Bran is one of the best sources of fiber available and makes for a good breakfast. If you refuse to eat enough fiber-containing foods, then you might want to use supplements.