Calcium Reduces Risk for Colon Cancer

By Shana Hopkins, MS, CN, WAC Nutritionist

Most people know calcium as the builder of strong bones, but more research is showing it also helps in the prevention of colon cancer. A study published in the March 20, 2002, issue of the Journal of the National Cancer Institute showed that a daily calcium intake of at least 700mg might significantly reduce the risk of developing cancer in the lower part the colon—Yet one more reason to make sure you are meeting your daily requirement of calcium (1,000mg per day for adults aged 19–50; 1200mg per day for adults over 51).

The research took large samples of both men and women, from current ongoing studies, which included 88,000 women in the Nurses' Health Study and more than 47,000 men in the Health Professionals Follow-up Study. The study found that calcium intake of 700–800mg per day from either diet or supplements provided a 40 percent to 50 percent lower risk of cancer than those who consumed 500mg or less per day of calcium.

Good sources of calcium include: lowfat milk and yogurt; dark greens such as collard greens, bok choy, broccoli, and mustard greens; and nuts and seeds like sesame seeds, almonds and even brazil nuts.