Vitamin D is one of the latest, greatest hot cancer topics. Why? Well, it seems many of us women are vitamin D deficient. Such a deficiency might be linked to breast cancer risk so it's in our best interest to make sure we get a healthy dose of this vitamin. It's not as easy as adhering to the Dietary Reference Intake (DRI) guidelines, though. Follow them and you'll still come up short -- the Food and Nutrition Board, responsible for setting the DRIs, have not yet updated guidelines in light of cancer concerns. So what's a girl to do?

For starters, we need to understand that for overall health benefits, 1,000 IU (International Units) per day are necessary. The outdated DRI recommends 200 to 600 IU. This is based on preventing only bone diseases like rickets. Second, keep in mind it's safe to take up to 10,000 IU each day. Third, up your intake of this important vitamin. Here's how:

Fatty fish is the best source of vitamin D. But watch out for high mercury levels. Fortified milk is also good. It has 100 IU of vitamin D per eight-ounce serving, but cow's milk been linked to breast cancer risk as well.

Brussel sprouts contain good amounts of vitamin A, vitamin C, folic acid and dietary fiber. Moreover, they are believed to protect against colon cancer, due to their containing sinigrin. They contain three types of phyto's, all shown to have either protective qualities against cancer, or enzyme producing qualities that have been shown during research to fight cancer cells in different ways.

When boiling foods they tend to lose some of the vitamins and nutrients into the water. So here is a roasted brussel sprout recipe that is very easy to prepare and the brussel sprouts keep their natural nutty flavor.

Vicki's Roasted Brussel Sprouts
1 lb Brussels sprouts
2 tablespoons olive oil
2 cloves garlic minced
1/2 onion cut into thin slices
1 teaspoon salt
1 teaspoon black pepper

Preheat oven to 425 degrees. Toss all the ingredients except for the onions in a large bowl to evenly coat the brussel sprouts. Pour brussel sprouts onto a baking tray and spread apart. Bake for 20 minutes then stir or flip and add the onions and bake for 20 minutes more.

Even though there has been much hype in recent years about the connection between dietary fiber intake to decrease the risk of colorectal cancer, results of a large study does not support such a link.

The findings were reported in the May issue of the American Journal of Clinical Nutrition. The conclusion came after analyzing more that 291,000 men and 197,000 women ages 50 to 71 years. "Our study did not show any association between how much dietary fiber you eat and your risk of colorectal cancer" said the lead author of the study.

However, the lead author did say that he found consumption of whole grain foods may lower the risk of developing the disease.

Green peas are bursting with nutrients. They provide very good amounts vitamin K, vitamin C, vitamin B1 or thiamine, vitamin A vitamin B6, B3, and B2 and lots if dietary fiber, manganese, folate, phosphorus, magnesium, copper, iron, zinc and potassium. Green peas are that little food that is supercharged with nutritional and can supercharge your health.

Green peas are one of the important foods to include in your diet if you oftentimes feel fatigued and sluggish. That is because they provide nutrients that help support the energy-producing cells and systems of the body. They provide nutrients that are important for maintaining bone health. With its great source for iron green peas build normal blood cell formation and function. Low amounts of iron can result in anemia, fatigue, decreased immune function, and learning problems.

Vicki's Green Pea Salad
2 cups fresh green peas. (You can substitute with a 16 ounce package of frozen green peas. Rinse and thaw them for use in the salad.)
1 cup chopped fresh cauliflower ( make sure pieces are chopped about the same size as the peas.)
1 - 8 ounce can sliced water chestnuts (drain and rinse thoroughly and cut into strips)
1 - 8 ounce container sweet grape tomatoes or cherry tomatoes sliced in half
1/2 onion minced
1/2 cup chopped celery
1/2 cup mayonnaise
1/4 cup lemon juice
1 teaspoon dry dill

Whisk together the lemon juice, dill, and mayonnaise.
In large bowl mix all of the vegetables. Pour in the mayo and dill dressing and toss.

How do we know what is safe when choosing vitamins? I did a post about vitamins and mentioned that I take Flintstones. Maybe Flintstones are not the best choice for an adult but I like them, they taste good. I try and eat lots of fruits and green veggies but thought that a daily supplement with lots of vitamins and minerals can give me what I might miss.

I received a comment from someone that got me thinking about what else is in the bottle of Flintstones besides the vitamins and minerals. I did look at the back of the bottle and saw a lot of strange ingredients that I know nothing about. So, I'm not advocating taking Flintstones to anyone. Just to make that clear.

If you are thinking about taking dietary supplements such as vitamins, herbals or botanicals as alternative or complementary cancer treatments you need to consider your choice carefully. Few governmental standards are in place to control the production and ensure the safety, effectiveness, and quality of dietary supplements. So, it falls to you, the consumer, to gather truthful information about using these products safely.

The American Cancer Society website lists guidelines for choosing dietary supplement products:

• First, speak with your doctor or other health care provider about any supplement you might consider taking. He or she can probably tell you if the supplement has any risks to your health and if the supplement is safe to take with other medications you may be taking.

• Find information on the product written by recognized medical experts or government agencies. Bring this information to your doctor's attention. You can start on the Web by visiting the National Institutes of Health's Office of Dietary Supplements at http://dietary-supplements.info.nih.gov/ and clicking on Health Information."

• When you shop for supplements, look for the USP notation on the package label.

• If you are shopping for a botanical supplement, make sure to find a product that uses only the effective part of the plant. Avoid botanicals that have been made using the entire plant, unless the entire plant is recommended.

• Remember that a product described as "natural" is not necessarily safer or more effective.

• Consider the name and reputation of the manufacturer or distributor. Is it a nationally known name? Large companies with a reputation to uphold are more likely to manufacture their products under strict, quality-controlled conditions.

• Does the label provide a way to contact the company if you have questions or concerns about their product? Reputable manufacturers will provide contact information on the label or packaging of their products.

• Contact the manufacturer and ask about their quality control procedures and manufacturing processes.

• Try to avoid mixtures of many different supplements. The more ingredients, the greater the chances of harmful effects.

• Avoid supplements priced significantly lower than comparable products; they are likely to be of lower quality.

• Avoid products that claim to be "miracle cures," "breakthroughs," or "new discoveries," to have benefits but no side effects, or to be based on a "secret ingredient" or method. Such claims are almost always fraudulent, and the product may contain potentially harmful substances or contaminants.

• Avoid products that claim to be effective treatment for a wide variety of unrelated illnesses.

• Avoid products that claim to be safe or effective based solely on testimonials.

Writer Richard Morris of www.breadandmoney.com coins the word nutritainment in a recent article about foods that are hyped to magically make us healthy -- foods that can cancel out cancer and wipe out heart disease. Nutritainment is nutritional news delivered in entertainment-like fashion, designed to urge consumers to buy into the latest, greatest super foods. Yet making small changes in diet -- what most consumers will do -- to incorporate these so-called powerful products is unlikely to do much good, Morris says. And he offers some thoughts on why the media continues to force this news down our throats and why we continue falling for their tactics.

Morris says human nature and marketplace economics motivate those engaged in nutritional sciences to strive for media attention and exposure. As a result, bits and pieces of nutritional studies make their way to medical journals and then land in media's lap through press releases. Some will even ghostwrite nutrition articles to promote products. These articles end up in the hands of the media and spread like wildfire to the public, in as-is format. Consumers may be left with the notion that these bits and pieces are important, relevant, non-biased research -- when this is not the case.

Morris says knowledgeable health experts who have the time to accurately report on important nutrition news are scarce. And when they do have time to share words of wisdom that really do matter, the packaging of the news is often technical and not so sensational. A headline that reads, Pomegranate juice packs power to prevent cancer will bury a scientific -- yet more accurate -- headline. Catchy headlines grab readers, and readers buy products. But headlines can be misleading -- and pomegranate juice alone is not likely to have many health benefits.

There are also issues with advertising and editorial content, according to Morris, who compares overall good nutrition to car maintenance. "Just like changing the air freshener in your car won't prevent a breakdown if the car desperately needs a tune-up, adding one item of magical food to your diet won't protect you from a breakdown either," he says and shares that a complete dietary makeover is what's necessary for good health -- that and stress reduction, physical activity, emotional balance, and life fulfillment. A quick dose of pomegranate juice may not do the trick. But a steady, consistent dose of these items will.

According to the American Institute for Cancer Research (AICR), the world's most comprehensive cancer study being conducted in establishing the link between diet and cancer risk has been going on for over a decade and few people hear about it. Over 80 scientific papers based on the study have been published in journals such as the Journal of the National Cancer Institute, the Lancet, the Journal of Nutrition.

The study -- called the European Prospective Investigation into Cancer and Nutrition (EPIC) -- is an enormous undertaking involving 521,483 individuals in 10 different European countries. EPIC is unique because the populations being tracked are so diverse in eating habits. But this is precisely what gives the study the advantage it has in making comparisons and noting trends.

According to EPIC, a few of the emerging results found in the link between diet and cancer are:

• Consumption of meat sharply increased risk of stomach cancer and esophageal cancer. For every 100 grams of meat consumed by subjects, risk for stomach cancer more than tripled. The association between meat intake and stomach cancer was considerably stronger among subjects with populations of H. pylori bacteria in their stomachs.
• Two indicators of abdominal obesity, waist circumference and waist-to-hip ratio, were strongly associated with colon cancer risk in both sexes. Men with the largest waist circumference had 39 percent higher risk of colon cancer than men with the smallest, for example, while women in the study with the largest waist circumference has a 48 percent higher risk than women with the smallest waists.
• Blood samples of women with breast cancer were compared to blood samples of women without breast cancer. Women over 60 whose blood was given under non-fasting conditions, high levels of serum C-peptide, that could reflect insulin resistance -- long suspected of contributing to cancer risk -- was associated with a doubling of breast cancer risk.
• The risk for oral and pharyngeal cancers drop by 9 percent for every 80 grams of fruits and vegetables consumed per day.
  

Researchers are beginning to come to some conclusions involving the data they have to date that clearly shows that globally, diets that are high in fruits, vegetables, fiber and fish are associated with greater cancer prevention -- with obesity and sedentary lifestyles much larger factors in increasing cancer risk.

Taking its name from the breast cancer awareness pink ribbon, Ribbon Nutrition, is a dietary supplement company that offers 40 products -- such as Fish Oil, Earth Energy Multi-Vitamin, Milk Thistle, Green Tea and Saw Palmetto. Each member of the company has been touched by a personal experience with breast cancer. Ten percent of the profit from the sale of Ribbon Nutrition products goes to cancer charity for education and research in the fight against breast cancer.

The statistics for breast cancer are still grim. It is estimated 1,150,000 women worldwide will be diagnosed with breast cancer, and 411,000 women will die from the disease. It is now the leading cause of death among US women aged 20 to 59. Why are the products turned upside down? In the Million Dollar Flip challenge, when the profits donated from the product sold reach one million dollars, the product will get turned right-side up.

According to the Ribbon Nutrition company, prevention is the key and by making better lifestyle choices, whether it's concerning your diet or the cleaners you use in your home or the deodorant you roll-on every morning, you can make a difference in your health and your family's health. Self-education and self-empowerment are at the heart of the company's efforts. They are not setting out to tell people what to think or what choices to make, but to provide access to the information individuals need to make their own informed, healthy decisions. On the Ribbon Nutrition company store website it state that the mission is to eradicate breast cancer through education, awareness, nutrition, prevention, and charity.

Mama's Health recommends eating these healthy foods to help prevent cancer and heart disease.

Herbs, vegetables, dietary fiber and fruits are food items most of us already know are essential to maintain a healthy lifestyle. Here are some foods that are especially good for preventing cancer and heart disease.

Basil tops the herb list and reduces blood pressure and eases the symptoms of emphysema and bronchitis. In addition, rubbing basil on your skin acts as a natural bug repellent.

Spinach, asparagus, and broccoli top the vegetables most recommended to cut down on heart disease and cancer, giving at least 50 percent of the recommended daily allowances (RDI) for vitamin A, and about 20 percent of the RDI for vitamin C. Spinach is a good source of iron, calcium and folate and asparagus is also high in folate content (20 to 50 percent of RDI per serving). Folate is a nutrient identified as being important for pregnant women. Folate, also known as folic acid, might reduce the risk of colorectal cancer, pancreatic cancer and breast cancer.

Sweet Bing cherries, pumpkin, strawberries and apricots, are high in vitamin A and C, and provide a good source of fiber. Sweet Bing cherries is a cancer prevention food with the ability to fight the inflammation associated with some cancers. Pumpkin and strawberries are a good source of iron and folate. A substance found in strawberries, quercetin, has been shown to program cancer cells to self destruct. All are low in calories.

Dietary fiber found in whole wheat bread and 100 percent bran cereal along with kidney beans, white beans, and potatoes top the fiber charts for healthy eating to prevent cancer and heart disease. Soy nuts top the healthy snacks and are high in protein and isoflavones.

On May 18, the American Cancer Society, ACS, and Weight Watchers is launching the Great American Eat Right Challenge, to continue to raise awareness of the link between obesity and greater cancer risks. According to the ACS, approximately one-third of cancer deaths are linked to dietary factors, such as those that contribute to obesity. By including a plentiful variety on fruits, vegetables, whole grains, and legumes -- loaded with antioxidants, phytochemicals, vitamins and minerals -- to your daily diet you can lower the risks of developing cancer.

"For people who don't smoke, maintaining a healthy weight, eating well and being active are the most important things to do to promote health and reduce cancer risk," said Colleen Doyle, MS, RD, director of nutrition and physical activity at the American Cancer Society. The Great American Eat Right Challenge web page offers nutritional and weight loss information and resources for cancer prevention.

Better Homes & Gardens has published a limited edition cookbook to help raise money for breast cancer research and breast cancer programs for women living with breast cancer. Better Homes & Gardens New Cook Book, Limited Edition "Pink Plaid": For Breast Cancer Awareness offers 1,200 recipes with 700 color photographs, hundreds of hints and tips, cooking charts, and the traditional nutrition and exchange information for every recipe. In this limited edition, there is a special 64-page "pink" section offering healthful dietary and lifestyle suggestions, information on miracle foods, and more than 60 delicious recipes containing wholesome "super foods" associated with a reduced risk of cancer.

This looks like a unique and fun gift to give to a cook. Or an attractive addition to a cookbook collector’s kitchen cookbook shelf. Mother’s Day is just around the corner. Oh, and offer to cook her dinner. She will like that.