Food safety  By CHIA JOO SUAN

YOU are what you eat, as the saying goes. 

Our dietary habits are an important factor that influences health.

It could be a leading source of health problems. 

Studies have shown that the types of fats we eat, the levels of other nutrients and toxic residues in our diet may greatly affect the risk of cancers.  

It has been reported that women consuming four cups or more of fruits and vegetables each day have lower risk of breast cancer compared with women eating two cups or fewer. Research has shown that eating at least six eggs a week is highly protective against breast cancer (Cancer Epidemiology, Biomarkers & Prevention, January 2005).  

Herbs and spices 

Turmeric or kunyit in Malay, known as the queen of herbs, contains a strong antioxidant curcumin that gives the intense orange yellow colour of the tubers. 

Curcumin has been linked with lowering risk of Alzheimer's disease, preventing oxidation of cholesterol, providing cardiovascular protection and reducing risk of heart disease.  

Biochemical Pharmacology Epidemiological studies (September 2005) have linked the frequent use of turmeric to lower rates of breast as well as prostate, lung and colon cancer. In animal studies, it was found that curcumin could prevent tumours from forming and slow down the spread of breast cancer cells to the lungs.  

Besides turmeric, use other spices liberally in your cooking regularly. For example, ginger, basil, limau purut, mustard seeds, saffron, paprika, sage, rosemary, thyme and oregano are some of the spices and herbs that have been found to contain phytonutrients that give protection against cancer.  

Safe cooking methods 

The smoky flavour of barbecued or grilled meat, sausages or fish makes food tasty. However, excessive consumption of overcooked meats cooked at high temperature by dry heating, grilling or deep-fried in oil may increase the risk of developing many types of cancers including breast cancer. At high-cooking temperatures, cancer-causing residues of heterocyclic amines are formed. 

To reduce the formation of the carcinogen, coat meat with a thick layer of marinade and let it season for about half hour. Try adding olive oil, rice vinegar or lime juice and herbs such as onion, garlic, or turmeric in the marinade. 

Garlic, onion, chives and leeks cause our breath to stink. Nevertheless, the pungent components, one of which is diallyl sulphide, of these foods is capable of inhibiting the effects of the carcinogen produced in grilled and barbecued meat.  

Always make garlic, onion and chives a part of your diet to prevent breast and prostate cancer. These foods also help to curb high cholesterol and heart disease. 

Good oils and fats 

Oils and fats are important ingredients in cooked food. Use olive or palm oil in cooking. Oleic acid, the primary fatty acid in olive oil, and the vitamin E in palm oil are capable of protecting against cancer.  

On the other hand, animal fats and polyunsaturated oils of corn, safflower, and sunflower are associated with the increased risk of breast cancer. 

Practice cooking with low-to-medium temperature settings. Heating cooking oil to a high temperature produces toxic residues, which are associated with increased risk of cancer of the lung.  

Eat more fish and limit red meat to no more than 100g daily. Fish contains omega-3 fatty acids which have anticancer effects and are especially important in protection against breast cancer. Other foods with beneficial fats are flaxseeds, cloves, walnuts, cauliflower, scallop, mustard seed, soybean, French beans, summer squash, winter gourd, mo kua and pumpkin. 

Benefits of plant-based food 

Due to our hectic lifestyles, many of us turn to instant meals, processed food or even a bowl of fried noodles. These meals lack a very important nutrient ? dietary fibre.  

Dietary fibre support bowel regularity, which remove toxins that would otherwise be harmful to health. Dietary fibres are also able to bind oestrogen-like substances in the digestive tract and excrete them, thus preventing them from being re-absorbed by the body and protecting against breast cancer.  

Foods high in dietary fibre are oats, barley, cereals, wholegrain bread, brown rice, almond, soybean, sesame, sunflower and pumpkin seeds, red and black beans, mung bean, yam, potato, sweet potato, banana, fruits and vegetables.  

It is wise to follow a traditional Asian diet that includes seaweed and soy food such as tofu, soy drinks, tempeh, soybean paste and miso. The soy protein serves as a good substitute for animal proteins in our diet. The lignans in seaweed and the isoflavones like genistein and daidzein in soya foods are believed to provide protection against breast cancer, while soy extract may not be as effective. Regular consumption of soy-based foods and seaweed also decrease the uncomfortable symptoms of menopause.  

Two servings of fruits and three servings of vegetables should definitely be part of our healthy way of eating. Always include fruits and vegetable of different colours such as green, red, orange, yellow, dark purple, blue and white in your diet. Fruits and vegetables have phytonutrients with antioxidant properties which may reduce the risk of developing breast cancer.  

Even for people who did not consume much of vegetables during adolescence, a high consumption of vegetables of the Brassica family, especially broccoli and cabbage, during adulthood could provide protection against breast cancer. Common vegetables of the Brassica family are broccoli, kai lan, cauliflower, cabbage, Chinese cabbage, mustard cabbage (kai choy) and choy sam. 

Soak and wash fruits and vegetables thoroughly to remove pesticides and other chemical residues. Consume them whole rather than juicing them. Raw or lightly-cooked fruit and vegetables are beneficial for health. For garlic and broccoli, cut and set aside for about 10 minutes before consuming or cooking. 

Avoid these 

A diet consisting mainly of animal products with high saturated fat or refined sugar that contributes to high calories, is associated with a higher risk of breast cancer.  

Coffee, tea, chocolate and alcoholic drinks are enjoyable refreshing drinks. Unfortunately, they affect oestrogen metabolism. The more coffee, tea, chocolate or alcohol one consumes, the harder it is for the body to excrete oestrogens that could lead to higher risk of breast cancer.  

Do not smoke. Adopt a low-fat balanced diet, drink six to eight glasses of water daily and engage in various physical activities.  

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