Recent studies have shown that calcium may protect against colon cancer: Participants in the Nurses’ Health Study who consumed more than 700 mg of calcium per day per day had up to a 45 percent reduced risk of colon cancer than those who consumed 500 mg or less per day. Although 700 mg may sound like a lot, it can add up with a cup of low-fat yogurt for breakfast (345 mg), a cup of low-fat milk with lunch (300 mg), and a cup of spinach in your salad with dinner (292 mg).
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A Finnish study found that the fermentation process involved in making sauerkraut produces several cancer-fighting compounds, including isothiocyanates (or ITCs), indoles, and sulforaphane. To reduce the sodium content, rinse canned or jarred sauerkraut before eating. Better yet, skip the hot dog or sausage—these processed meats are associated with a greater risk of colon cancer. Read up on the 20 states with the highest cancer rates.
Eat fewer smoked and pickled foods
Studies find that smoked and pickled foods contain various carcinogens, so, for examples, choose cucumbers over pickles, fresh salmon over lox. Many of these pickled vegetables are common in Japanese and Korean cuisine; the number of people with gastric cancers is higher in Japan and Korea than in the United States.