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Nutrition in cancer prevention
Aspasia Mylona
Created on February 5, 2024
HEALTH@SCHOOL
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Nutrition in cancer prevention
Author: Aspasia Mylona
'It has been estimated that diet can be a cause of 30% of cancer in Western countries'
WHO, 2015
Fruits, vegetables and whole grains
Numerous epidemiological studies suggest that vegetable and fruit consumption reduces the risk of cancer of the oesophagus, stomach, colon and oral cavity, while whole grains have been associated with a reduced risk of gastrointestinal, colon and endometrial cancers.
- antioxidant,
- anti-inflammatory
- immunostimulating
Fish consumption
'Fish consumption has been associated with cancer prevention, particularly in relation to breast, colorectal and prostate cancer.
The preparation method of fish is crucial; grilling or baking fish is healthier than frying, which can add unhealthy fats and potentially carcinogenic compounds to the fish.
Fish, especially fatty fish like salmon, mackerel, and sardines, are rich in omega-3 fatty acids. Fish also contain compounds with anti-inflammatory properties, such as selenium and vitamin D. Selenium has also antioxidant action which can help protect cells from damage caused by free radicals.
Legumes
Legumes are excellent sources of fiber, protein, vitamins, and minerals. They contain compounds like phytochemicals and antioxidants, which have been linked to a reduced risk of certain cancers, including colorectal and kidney cancer.
Fiber plays a crucial role in:
- maintaining good gut health by promoting regular bowel movements and supporting the growth of beneficial gut bacteria. These bacteria contribute to overall digestive health and can help prevent conditions like constipation and diverticulosis.
- regulating immune and inflammatory processes in the body.
Dairy products
The relationship between dairy products and cancer prevention is complex and can vary depending on the type of cancer and individual factors.
Some studies have suggested that high consumption of dairy products, particularly those high in calcium, may be associated with a reduced risk of colorectal cancer. Calcium is thought to have protective effects on the lining of the colon and may help reduce the risk of colorectal polyps, which can develop into cancer over time.
Red meat
High consumption of red meat has been associated with an increased risk of colorectal cancer, as well as prostate and pancreatic cancers.
Cooking meat at high temperatures, such as grilling, frying, or broiling, can lead to the formation of heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), which are known carcinogens.
Alcohol
The more alcohol a person consumes, the higher their risk of developing certain cancers.
High alcohol consumption increases the risk of cancer of the oral cavity, throat, oesophagus and liver.
Alcohol is broken down in the body to acetaldehyde, a toxic compound that can damage DNA and proteins, leading to the development of cancer. Alcohol consumption can increase oxidative stress and inflammation, which are implicated in cancer development.
Alcohol can affect hormone levels in the body, which may contribute to the development of hormone-related cancers such as breast cancer.
SALT
Salt, or sodium chloride, can damage the lining of the stomach, leading to inflammation and increasing the risk of developing cancerous cells.
High consumption of salt and salty foods is associated with a high risk of stomach and colon cancer.