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Years ago, the word cancer was synonymous with irreversible disease. Today, although it is still a serious disease, it can be treated and cured, guranteeing cancer patients a quality of life and life expectancy that like of healthy people. In any case, and this applies to many health problems, it is easy to prevent than to cure. In other words, avoid its onset by developing healthy habits. Here is where diet comes into play.In their latest recommendations for averting the disease, European Union experts stress a diet rich in fruits and vegetables and low in animal fat. This is the first nutritional rule to keep in mind.�

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The properties of fiber
One of the key components of a diet designed to ward off cancer is fiber. Several studies carried out over the years showed that it prevents the emergence of benign colon-rectal polyps that in many cases are precursos of colon-rectal tumors. Research says eating 35 grams of fiber a day reduces risk of this kind of cancer by as much as 25%. The reduction may even reach 40%. But the studies so these advantages come only from natural fiber in food and not supplements that contain it artificially. Ideally, the fiber comes from vegetables, fruit, legumes nuts and whole-wheat products. Fiber is also good for preventing prostate cancer. That's because it contains a nutrient called lignan, which acts on testosterone, a hormone that is directly involved in the development of this kind of cancer. At the same time it has been observed that consuming fiber and omega-3 fatty acids -- found in dark-meat fish -- can enhance the positive effects of the fiber.�

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Foods that protect
For years now tomatoes have been cited as a food that helps avert prostate cancer. This delicious fruit is rich in lycopene, a substance that gives it its characteristic red color and whose concentration increases if the tomato is cooked or fried. Studies talk of a 35% reduction in risk of cancer. Even olive oil, known for its positive effects on cholesterol levels, can be a strong ally against cancer, in this case in the intestines. The reason is diamine oxidase, which regulates ailments suffered by cells in� these organs.�

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Soy is another food considered anti-carcinogenic because it protects against breast cancer. Its components include so-called protease inhibitors and phytic acid, which serve as a barrier against the most common kind of cancer for women in developed countries. .

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But the most effective tools anti-oxidants because they fight free radicals and cell aging and deterioration. The best vitamins for this are C,� E and A. The last one is present as carotenoids in vegetables like carrots and yellow fruits such as peaches. Another good source are dark vegetables like spinach and broccoli. As for vitamin C, it is well known that high concentrations are found in citrus fruits, kiwis and parsley. Vitamin E is found mainly in nuts, vegetable oil and olives. Studies done in the United States say vitamin E and selenium -a mineral found in high concentrations in fish and walnuts- multiply their anti-carcinogenic effects. Among vegetables, those considered best for heading off tumors are the family that includes cabbage, radishes and turnipps. This is because they are rich in a substance known as indoles.

But when it comes to nutrition and cancer, we must not forget one of the worst� problems facing developed countries: obesity. Its link to certain kinds of cancer seems clear, especially cancer of the colon, rectum, uterus and gall bladder. Some experts say it is a complex problem and that the risk of cancer is also linked to other harmful habits such as excess consumption of saturated fats and alcohol, and smoking. In any case, being overweight is not good for the body and is a factor to keep in mind with regard to the emergence of the disease.