Karen Collins, MS, RD, CDN American Institute for Cancer Research
Weekly column for the week of March 6 , 2006
Q: How often do I have to eat broccoli sprouts to cut my risk of cancer?
A: Broccoli sprouts are tiny plants with tender shoots and baby leaves. They contain more than 20 times as much of the compound called sulforaphane as the other major sources, such as broccoli, cabbage, Brussels sprouts and cauliflower. Sulforaphane stimulates the body?s production of enzymes that detoxify carcinogens before they can damage cells and start the cancer process. Enjoy these sprouts in salads and sandwiches for nutrition and taste, but remember that their benefit is just one piece in the cancer- prevention puzzle. Research now emphasizes the concept of synergy, which means that protective substances accomplish more working together than they can individually. Focus on the goal of a mostly plant-based diet that contains a wide variety of fruits and vegetables in abundance each day so you get a wide range of cancer-fighting substances.
Q: Is the plant-based diet that you so often recommend low in protein?
A: No. People sometimes think of protein as only coming from meat and dairy products, but we also get protein from plant foods. Beans, nuts and seeds are the most concentrated sources of plant protein, and they provide fiber, magnesium, potassium and natural protective phytochemicals. Grains and vegetables also supply small amounts of protein that add up when you make them a major part of your meals. The DASH and USDA-patterned diets referenced in the latest Dietary Guidelines for Americans are both plant-based diets. They provide 16 to 19 percent of calories from protein, well within the recommended range.
Q: What is so special about 'coral calcium' supplements?
A: Promotional material suggests that coral calcium supplements supposedly made from remnants of Asian coral are responsible for the longevity and good health of people on Okinawa. Okinawans do have very low incidence of cancer and heart disease, and overall good health, but many things about their lifestyle are far more likely to be responsible. The Okinawan diet features an abundance of vegetables and frequent seafood, is low in fat and emphasizes portion control. In fact, Okinawan culture teaches a style of eating in which one stops eating before becoming completely full, which makes sense with what we now know about the delay in our ability to sense when we?ve had enough food. People on this island are physically active and maintain healthy body weights. The American Institute for Cancer Research says habits like these could lower our incidence of cancer 30 to 40 percent and are the steps recommended for other aspects of good health. Safety of coral calcium may be questionable, because laboratory analyses have found some to contain lead and other contaminants. For now, there?s no reason to switch from dairy products and calcium-fortified foods to get calcium. If needed, add a more economical calcium supplement to your diet.
Reprinted with permission from the American Institute for Cancer Research
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