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Colorful eats cut risk of some cancer

October 15, 2006 2:14 am

FAVORITE FOODS such as spaghetti sauce, ketchup and watermelon can cut the risk of prostate cancer, and so can other foods you may not have expected.

One in every six men will develop prostate cancer at some point in their lives. The disease mostly strikes older men, but men can take steps at all ages to reduce their risk. It's particularly important if prostate cancer runs in your family, although the cancer can strike even people who have no family history.

Some of the best foods for protecting against prostate cancer are delicious, colorful ones that have other health benefits as well.

Lycopene, the natural red chemical that colors tomatoes, guava, red grapefruit, papaya and watermelon, is a potent prostate cancer fighter, according to many American and international studies.

Fresh tomatoes are delicious, but don't despair when winter comes, because canned and tomato sauces are even richer in lycopene than fresh tomatoes.

Eating tomato sauce twice a week can cut the risk of prostate cancer by 33 percent, according to the nonprofit Prostate Cancer Foundation. They have a terrific free booklet about nutrition online at prostatecancerfoundation.org.

Be sure to eat your tomato sauce with a little bit of fat, whether you drizzle on a teaspoon of olive oil or pour the sauce over something that contains fat, such as cheese ravioli or chicken. That's because lycopene dissolves best in fat, and it's easier for your body to absorb it if you eat a little fat at the same meal.

Speaking of fat, the same fats that protect the heart seem to protect the prostate. Fatty fish such as salmon, tuna, sardines and herring contain healthy omega-3 fats called EPA and DHA. Men who had the highest levels of these fats in their blood had 26 percent lower rates of prostate cancer, according to the Prostate Cancer Foundation. Scientists are not sure why, but researchers at the University of Pittsburgh showed that omega-3 fats cause prostate cancer cells to die more quickly, at least in test-tube experiments.

In contrast, fats from animal products such as meat and the whole-fat dairy products seem to increase risk of both prostate cancer and heart disease, according to the British Journal of Nutrition.

Black American men who ate the most processed red meat, such as sausages, bacon and hot dogs, had double the risk of prostate cancer compared with those who ate least. That information comes from a survey by the American Cancer Society.

Charred meat is also known to raise cancer risk. So if you're firing up the grill, marinate meat for 30 minutes first, cook it over lower heat and turn it frequently to reduce blackening. These steps can reduce the formation of cancer-causing chemicals called HCAs.

Broccoli and its cousins are particularly potent cancer fighters, so enjoying this family of vegetables can be especially beneficial.

Broccoli, cabbage, cauliflower, collard greens, mustard greens, turnip greens, kale, bok choy and Brussels sprouts are all members of the crucifer family. That's Latin for "cross," because when these vegetables' seeds sprout, their leaves form tiny cross shapes, which are later hidden as the plants grow taller.

This family's weapon against cancer is a natural chemical called sulforaphane. Eating five servings a week from this family can cut your risk by 20 percent, according to the Prostate Cancer Foundation.

Soy foods also may reduce the risk of prostate cancer, although this is hard to prove. There are lower rates of prostate cancer in Asian countries where men eat more soy. Healthy men who ate two servings of soy foods daily had 14 percent lower levels of PSA, a chemical marker for prostate cancer, according to research in Hawaii.

There's no need to take soy supplements. Foods are probably more effective. It can't hurt to try delicious veggie burgers, for example.

Vitamins E and D and selenium also seem to reduce cancer risk in some men, depending on family history and PSA levels. To get them from a supplement, take a regular multivitamin, not a mega dose.

Natural chemicals in green tea and pomegranate juice also may reduce the risk of cancer. No long-term studies have been done yet in humans, but these drinks contain polyphenols that reduce cancer risk in lab animals.

One caution, as you consider eating your way toward better protection against prostate cancer: Too much calcium from high-fat dairy products may raise your risk of the cancer, as noted above.

Don't give up dairy products altogether, though--just try reduced-fat options. Milk is an important source of vitamin D, which is being studied for its role in cancer prevention.

To reduce your risk, focus on eating more tomatoes, broccoli and fish, and consider eating less processed meat and fewer high-fat dairy products. Soy foods, green tea and multivitamins also may help.

JENNIFER MOTL, a registered dietitian, welcomes reader questions via her Web site, brighteating.com, or mailed to Nutrition, The Free Lance-Star, 616 Amelia St., Fredericksburg, Va. 22401.