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 The outdated DRI recommends 200 to 600 IU.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.

Many Americans have begun taking folic acid supplements thinking that it can protect against colon cancer and also cut a person's risk of stroke and heart disease.

In the past, animal studies led researchers to believe that folic acid had these beneficial effects. The National Institutes of Heath funded a clinical trial that enrolled more than 1,000 men and women who previously had polyps removed from their colons.

Those in the study were randomly assigned to take daily pills containing either 1 milligram of folic acid or a placebo. The study showed that those who took the folic acid got just as many new colon polyps as those who took the placebo pills.

Robert Sandler, M.D., chief of the division of gastroenterology and hematology, told WebMD, "We are disappointed and surprised that it didn't work. In fact, there was some evidence that folic acid increased cancer risk."

Time to test your smarts -- about sleep, sun, food, and alcohol.

Just read the following questions, pick an option and then scroll down to determine if you really know what's best for your health.

• Is it healthier to sleep an extra hour or force yourself out of bed in the morning to exercise?

• Is it healthier to spend 15 minutes in the sun without sunscreen or two hours in the sun wearing SPF 30?

• Is it better to have a second glass of wine at dinner or a sinful dessert?

I'm never quite sure what to do about vitamin supplements. Should I take them? Or should I leave them?

Sometimes I think supplements could surely help me with whatever I'm lacking in my diet. Other times I don't want to mess with what might be working just fine in my body. Now if a doctor tells me my iron is low, I'll take a supplement to boost my levels. But if there is nothing apparently off kilter in my system, I tend to just leave things alone.

I'm glad at the moment for my current plan. Because nutritionists now suspect that high doses of vitamins and minerals -- believed by some to prevent cancer -- might actually be harmful.

Think about this:

The American Medical Association journal JAMA recently reported that high doses of antioxidant supplements can be harmful. Vitamin advocates challenged the analysis, saying it excluded large studies from China and Italy showing antioxidant supplements lowered mortality risk.

Consumers still should read labels carefully.

"Some of the things called daily vitamins can be higher than what we think is desirable," says one researcher who urges consumers to look for something about 100 percent of the daily value. That's really all people need, she declares. But a healthy diet is still most important and can prevent the need for supplements altogether. Yet for those who are sick, don't have access to nutritious food or for some other reason cannot eat well, the 100-percent rule is a good guide.

Tofu is rich in high-quality protein. It is also a good source of B-vitamins and iron. When the curdling agent used to make tofu is calcium salt, the tofu is an excellent source of calcium. While 50% of the calories in tofu come from fat, a 4-ounce serving of tofu contains just 6 grams of fat. It is low in saturated fat and contains no cholesterol. Generally, the softer the tofu, the lower the fat. Many women fear soy foods if they have estrogen-receptor positive cancers. There is NO good research showing soy FOODS are bad for you if you have estrogen-receptor positive cancer. Soy FOODS seem to contain things that slow down cancer cells. Soy FOODS may even make cancer cells less aggressive. If you have estrogen-receptor positive cancer, DO NOT USE SOY SUPPLEMENTS.


Vicki's Vegan chocolate cheesecake
1 pound extra firm tofu
1 cup honey
1 cup cocoa
1/2 teaspoon cinnamon
2 tablespoons liquid espresso or strong coffee
1 pre-made pie crust

Blend ingredients until smooth. Pour into crust. Bake
at 350 degrees for 30 minutes. Chill for minimum 2 hours before slicing.

The evidence is stacking up. And it seems almost everyone will soon agree that exercising can help prevent a return of cancer for those who have already done battle with the disease.

The American Cancer Society just issued a report updating nutrition and physical activity recommendations for cancer survivors. Exercise tops the list of recommendations.

For some types of cancers, exercising for just one to three hours per week can lower the risk of cancer recurrence and death, as well as death from all causes. Exercise has also been shown to improve fitness, diminish fatigue, and boost quality of life for survivors.

The report also states that while a vegetarian diet may be healthful in some ways, there is no direct proof that the diet can prevent cancer recurrence. Survivors who do choose a vegetarian lifestyle should ensure they are receiving an adequate intake of nutrients.

A standard multivitamin and mineral supplement equivalent to 100 percent of the Daily Value can help survivors meet their nutrient needs when it's difficult to eat a healthy diet. Some supplements -- such as those high in folic acid or antioxidants -- may be harmful during cancer treatment.

According to the American Cancer Society, food safety is especially important for cancer survivors, especially during treatment that causes immunosuppression.

And then there's alcohol. Alcohol can affect the risk for new primary cancers and should be used sparingly -- or not at all.

Researchers are not suggesting that people begin consuming grape seed extract because no one is certain at this point in time very much about the potential side effects of taking the extract, but they have found that grape seed extract has the ability to slow the growth of colorectal tumors in both cell cultures and in mice by 44 percent.

In the study, the University of Colorado Health Sciences Center in Denver researchers were also able to determine the molecular mechanism by which grape seed extract works to inhibit cancer growth.

As far back as 1999, the same researchers discovered that grape seed extract was effective in cancer prevention relating to skin cancer. Later preclinical work demonstrated that the extract slowed the growth of prostate cancer cells.

For an in-depth explanation of the chemoprevention benefits of grape seed extract, read Grape Seed Extract Halts Cell Cycle, Checking Growth Of Colorectal Tumors In Mice. The study is available as a PDF document and can be obtained by emailing Decicco@aacr.org or Ortiz@aacr.org.

ABC News Good Morning America Kate Snow interviewed Los Angeles dermatologist Dr. Jessica Wu about a new herbal supplement being introduced on the American market this summer that is reported to protect the skin from sun damage that can lead to skin cancer.

Heliocare, a tropical fern extract used in Europe for decades to treat the skin conditions of psoriasis and eczema, comes in pill form and is taken daily.

Dr. Wu warns you cannot skip the sunscreen when spending time in the sun because the herbal supplement will not prevent sunburn.

"It gets into your blood stream and works from the inside out, as opposed to sunscreen which works from the outside in," explained Dr. Wu. "So this pill mops up the damage that gets past the sunscreen you might be wearing. It also repairs damage that is done to your skin that leads to skin cancer."

Heliocare is not recommended for pregnant women, nursing mothers, or children. Heliocare is expensive -- a bottle of 60 pills costs $60 dollars. I don't know why, but I was surprised when I watched this news story on ABC News. If something as simple as a fern extract can reverse sun damage to skin and reduce the risk of skin cancer -- and has been on the European market for decades -- why haven't we heard about it here in the US before now? I am not promoting this product -- I am just telling you what I saw on the news. ABC News.

You can watch the video of the news interview here.

Vitamin E succinate, classified as an antioxidant, is currently sold as a nutritional supplement. Knowing that vitamin E succinate -- or alpha tocopheryl succinate -- had some antioxidant ability to kill cancer cells, researchers decided to study how it worked in order to find a way to enhance the antioxidant compound into a more powerful and potent cancer chemopreventive agent. Ohio State University Comprehensive Cancer Center researchers were successful in discovering how the derivative of vitamin E functions that might lead to the development of an enhanced version to fight cancer. However, according to researchers, the power of vitamin E succinate to send cancer cells into a suicidal death, does not come from the antioxidant abilities of the derivative. The antitumor ability of the derivative is a separate function. Because of this, researchers state they believe their findings could lead to a potent chemopreventive agent that has both strong anticancer and antioxidant properties.