Nutrition & Health

There are numerous health consequences of a poor lifestyle, especially in relation to diet. Although we are only beginning to understand the underlying causes of different cancers and cardiovascular diseases, a growing body of evidence indicates that many of these conditions are preventable through lifestyle choices, such as diet.

Antioxidants and diseases

Antioxidants occur naturally in the body, and in many of the fruits and vegetables we eat. They help protect cells from oxidative damage by neutralising damaging free radicals created as a by-product of normal metabolism. These free radicals travel from cell to cell causing damage and are thought to contribute to cardiovascular disease, cancers, and the aging process.

Although hotly debated, it has been suggested that diets low in antioxidant vitamins and minerals increase our risk of suffering from cardiovascular diseases and cancer. Antioxidants and minerals include beta carotene, ascorbic acid, vitamin E, selenium, and zinc.

Studies have shown that an adequate and well-balanced intake of antioxidant nutrients, at doses that might be obtained through a healthy diet, can have protective effects against cancer in men. Such a diet would include a high consumption of fruits and vegetables.

Saturated fat intake linked to cancers

Higher consumption of animal protein, saturated fat, and carbohydrates has been associated with increased risk for a cancer of the lymphatic system crucial for the body’s immunity, non-Hodgkin’s lymphoma (NHL). An increased risk was also found for higher consumption of eggs and dairy products (including milk and butter products) and white bread.

On the other hand, a reduced risk for NHL was observed for a greater intake of dietary fibre, tomatoes, broccoli, squash, cabbage, cauliflower, onions, leeks, mixed lettuce, carrots, dark bread, tortillas, popcorn, citrus fruits, apples, and pears – presumably due to their antioxidant properties.

Folate helps lower blood pressure and reduce cardiovascular diseases

With predictions that one in three people in the world will have high blood pressure by 2025, it is understandable that alarm bells are ringing about our future health. High blood pressure, or 'hypertension', is a major cause of cardiovascular diseases such as stroke, heart and kidney disease, which are responsible for nearly 40 per cent of deaths in Australia.

One dietary change that could have benefits for lowering blood pressure is an increase in our dietary intake of folic acid (folate). Studies have shown a close association between high blood levels of the amino acid ‘homocysteine’ and risk for cardiovascular diseases (CVD) including heart attack and stroke. Homocysteine is formed in the body from other amino acids during a process that can be blocked by folic acid.

Increasing our dietary intake of folate (a term that describes the natural form of folic acid found in food) has therefore been recommended for lowering homocysteine levels. Folates are found in liver, most dried beans and peas, some green leafy vegetables and oranges. Cereal grain products such as pasta, rice, bread, flour, and cereals are sometimes fortified, or enhanced, with small amounts of folic acid.

Ideally we should try and get our folate intake from the foods we eat, but folic acid tablets are also readily available from most pharmacies and health food stores.

General recommendations
Most health authorities say that the most effective diets for cancer prevention are those recommending eating two or more pieces of fresh fruit per day together with a mixture of at least five different vegetables.

To give ourselves the best chance, we should also keep careful tabs on our weight, not smoke, and exercise for at least 30 minutes on most days of the week.

Reference: Foundation 49