In this article

Why good nutrition matters What is a healthy diet?

Why don't we eat healthily? Nutrition issues for men

Nutrition issues for women Nutritional supplements

Prostate Cancer

A recent review of risk factors for cancer found that foods containing lycopene might help to reduce the risk of prostate cancer in men. Tomatoes are a rich source of lycopene, but it's not currently clear whether there are other compounds present in tomatoes - and other foods - that might be acting in conjunction with lycopene to achieve this protective effect.

So, rather than focusing your attention on eating nothing but tomatoes, try increasing your overall intake of all fruit and vegetables.

The physical demands of pregnancy and breastfeeding place extra nutritional demands on women.

Women are also at higher risk of developing iron deficiency anaemia than men.

How diet can alleviate the symptoms of premenstrual tension (PMT) and the menopause is also the focus of much interest among scientists. Supplements of linolenic acid, vitamin D or calcium have been reported to help with PMT symptoms, and soya-rich diets may also be beneficial.

Many of the studies in this area are not conclusive, so women should follow the principles of healthy eating and be wary of taking large doses of single supplements.

A review of risk factors for cancer found strong evidence of a link between alcohol intake and breast cancer. This gives women another reason to stay within safe alcohol limits.

Healthy adults choosing a variety of foods from each of the food groups shouldn't need a vitamin and mineral supplement (see the Balance of good health article). Studies haven't shown any specific benefits of taking vitamin and mineral supplements, and in some cases they can increase health risks.

But research shows people who eat at least five portions of fruit and vegetables a day have much lower rates of coronary heart disease and cancer.

It's not only the antioxidant vitamins that protect our health - fruit and vegetables also contain a whole variety of other natural and bio-active substances known as phytochemicals. Simply taking a vitamin or mineral supplement can't replace the disease-combating effects of real food.

Certain population groups, such as pregnant women, the elderly and children, may benefit from taking a nutritional supplement.

People who have a poor appetite or erratic eating habits may wish to take a broad-spectrum multivitamin and mineral supplement, but don't take specific supplements unless you've had specific medical advice.

Key points

• Good nutrition is essential for good short-term and long-term health to protect against chronic disease.
• To get your nutrient balance right, eat from the main food groups every day.
• Stay within safe alcohol limits: women should not exceed two to three units a day, and men no more than three to four, and everyone should have some alcohol-free days each week.
• Be active and maintain a healthy weight.

This article was last medically reviewed by the MRC Human Nutrition Research in July 2008.
First published in March 2001.