Toronto, Ontario (PRWEB) January 22, 2013
Many Americans made a New Years Resolution to be healthier in 2013. Now 4 weeks in, it's time to set some new daily and weekly goals to keep on track. No matter the motivation for setting this healthy goal one potential outcome of a healthy diet includes a lower risk of cancer.
Jean LaMantia, registered dietitian and cancer survivor recommends repairng cell damage via a healthy diet. Cell damage happens all the time in the body. It may occur because of exposure to cigarette smoke, smog, UV and other types of radiation. One group of beneficial nutrients in the diet that can help to repair this damage is called anti-oxidants.
Antioxidants prevent and repair damage to the body's cells. There are several dietary sources of antioxidants. While many foods may claim the title of antioxidant, those that have been shown to exhibit anti-oxidant activity include beta-carotene, lutein, lycopene, selenium and vitamins A, C and E. This summary excerpt adapted from the National Cancer Institute provides a healthy anti-oxidant shopping list;
Beta-carotene is the precursor to vitamin A, it is found in many foods that are orange in color, including sweet potatoes, carrots, cantaloupe, squash, apricots, pumpkin and mangos.
Lutein, best known for its association with healthy eyes, is abundant in green leafy vegetables such as collard greens, spinach and kale.
Lycopene is a potent antioxidant found in tomatoes, watermelon, guava, papaya, apricots, pink grapefruit, blood oranges and other foods. Up to 85% of American dietary intake of lycopene comes from tomatoes and tomato products.
Selenium is a mineral. In the U.S., meat and bread are common sources of dietary selenium. Brazil nuts also contain large quantities of selenium. Having 1-2 Brazil nuts a day will meet the requirement for this helpful mineral.
Vitamin-A is one of the fat-soluble vitamins. It is found in the diet in liver, sweet potatoes, carrots, milk, egg yolks and mozzarella cheese.
Vitamin C (ascorbic acid) can be found in high abundance in many fruits and vegetables and is also found in cereals, beef, poultry and fish. It is easy to receive one's daily requirements from a well-chosen diet.
Vitamin E is found in almonds, wheat germ in many vegetable oils including safflower, corn and soybean oil. It is also in mangos and broccoli and other foods.
Rather than relying on anti-oxidant supplements to reduce cancer risk, it is best to consume anti-oxidants from the diet. As seen from the above list, anti-oxidants are abundant in the food supply and a carefully planned shopping list is one tool that can be used to achieve a resolution to stay healthy this year and beyond.
For more information on how to reduce your risk of cancer and other chronic diseases, The Essential Cancer Treatment Nutrition Guide and Cookbook devotes a full chapter including several food lists to outline exactly what should be included in a cancer-fighting diet. This book is available wherever books are sold.
Jean LaMantia is a registered dietitian and cancer survivor. The Essential Cancer Treatment Nutrition Guide and Cookbook is her first book and is written for cancer patients, caregivers, health professionals and others who care about their health and good nutrition. It is available wherever books are sold.