In today's world, where the prevalence of cancer continues to rise, finding ways to prevent and combat this disease has become more important than ever. Fortunately, we can find a powerful weapon in the fight against cancer on our plates - the Mediterranean diet.

The Mediterranean diet, characterised by abundant consumption of fruits, vegetables, whole grains, legumes, and healthy fats, has long been associated with many health benefits, from heart and metabolic health to protection against neurodegenerative diseases like Alzheimer's. But did you know it can also play a vital role in reducing the risk of cancer?

There's a good deal of research on the cancer-fighting potential of the Mediterranean diet. Its emphasis on plant-based foods and rich antioxidant content provides the body with essential nutrients and compounds that can help inhibit the growth of cancer cells, reduce inflammation, and boost the immune system.

In this article, we delve deeper into the science-backed benefits of the Mediterranean diet in preventing and fighting cancer. From its impact on specific types of cancer to the mechanisms behind its protective effects, we uncover how this dietary pattern can be a powerful defence against cancer. So, let's explore the extraordinary potential of the Mediterranean diet to safeguard our health and well-being.

The link between diet and cancer

Cancer is a complex disease that arises from a combination of genetic, environmental, and lifestyle factors. While some risk factors, such as genetic predisposition, are beyond our control, there is growing evidence that our dietary choices can play a significant role in either increasing or decreasing our risk of developing cancer.

The food we eat provides the building blocks for our cells and the fuel that powers our bodies. Certain nutrients and compounds found in our diet can either promote or inhibit the growth and spread of cancer cells. For example, a diet high in processed meats, red meat, and refined carbohydrates has been linked to an increased risk of various types of cancer, including colorectal, breast, and prostate cancer.

However, research shows that a diet rich in fruits, vegetables, whole grains, and healthy fats has a protective effect against cancer. These plant-based foods are typically high in antioxidants, fibre, and other beneficial compounds that can help to prevent cancer starting and progressing.

Overview of the Mediterranean diet

The Mediterranean diet is a dietary pattern that originated in the countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. A high intake of plant-based foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds, as well as a moderate consumption of fish, poultry, and dairy products, characterises their eating patterns.

One of the defining features of the Mediterranean diet is the emphasis on healthy fats, particularly monounsaturated fats from extra-virgin olive oil and omega-3 fatty acids from fatty fish.

In the Mediterranean, they also include a moderate amount of red wine. Although it has a high antioxidant content, research shows that alcohol promotes carcinogenesis and cancer growth. The International Agency for Research on Cancer (IARC) has classified it as a Group 1 carcinogen that is causally linked to 7 types of cancer (1).

In the European Union, which includes the Mediterranean countries, light to moderate alcohol consumption (which means about 1.5 litres of wine per week, about 2 bottles) was associated with nearly 23,000 new cancer cases in 2017, nearly half of which were breast cancer in women (1). So, I don't recommend this part of the Mediterranean diet.

The Mediterranean diet is not a rigid set of rules. It allows for adaptation to individual preferences and cultural traditions, making it a flexible and sustainable way of eating. The key principles of the Mediterranean diet include:

• Abundant consumption of plant-based foods.

• Emphasis on healthy fats, such as olive oil and nuts.

• Moderate intake of fish, poultry, and dairy products (mostly yoghurt and cheese).

• Limited consumption of red meat and processed foods.

• Incorporation of physical activity and social interaction into daily life

Following these principles, you can enjoy a wide variety of delicious and nutritious foods while also reaping the health benefits of this diet.

Nutritional components of the Mediterranean diet

Let's explore some of the key nutritional components that contribute to the diet's cancer-fighting properties:

Fruits and Vegetables: The Mediterranean diet is abundant in a wide range of colourful fruits and vegetables, which are packed with essential vitamins, minerals, and antioxidants. These plant-based foods contain a variety of phytochemicals, such as carotenoids, flavonoids, and glucosinolates, that have potent anti-cancer properties. For example, the high intake of tomatoes, which are rich in the antioxidant lycopene, has been associated with a reduced risk of developing prostate cancer and with helping to prevent its progression (2).

Whole Grains: The Mediterranean diet emphasises the consumption of whole grains, such as whole wheat, brown rice, and quinoa, over refined grains. Whole grains are a rich source of fibre, which has been linked to a lower risk of colorectal cancer. They also contain a variety of beneficial plant compounds, including phenolic acids and lignans, that can help to inhibit the growth and spread of cancer cells (3).

Legumes: Legumes, such as beans, lentils, and chickpeas, are a staple in the Mediterranean diet. These plant-based protein sources are high in fibre, folate, and antioxidants, all of which researchers know play a role in cancer prevention. Studies have found that a higher intake of legumes is associated with a reduced risk of various types of cancer, including breast, prostate, and possibly colorectal cancer, although there is mixed evidence for it (4).

Healthy Fats: A high intake of healthy fats, particularly from extra-virgin olive oil and fatty fish, is a characteristic of the Mediterranean diet. Olive oil is rich in monounsaturated fatty acids, such as oleic acid, which research shows possess anti-inflammatory and anti-cancer properties. Consuming fatty fish, such as salmon and mackerel, which contain omega-3 fatty acids, reduces the risk of certain types of cancer, including breast and prostate cancer, according to research (5), and can help during treatment too (6).

Scientific evidence supporting the Mediterranean diet's effect on cancer

In a very large meta-analysis of 117 studies that included over 3.2 million participants, those people who followed the Mediterranean diet most closely had a lower risk of cancer mortality. They were also less likely to suffer from a wide range of cancers, including:

• Breast

• Colorectal

• Head and neck

• Respiratory

• Stomach

• Bladder

• Liver

But it did not affect the risk of cancers of the:

• Blood

• Pancreas

• Prostate

• Oesophagus

In cancer survivors, their risk of death from any cause was also lowest if they stuck closely to the Mediterranean diet (7).

Conclusion: Embracing the Mediterranean diet for a healthier future

In the fight against cancer, the Mediterranean diet has emerged as a powerful weapon in our arsenal. Many studies have consistently linked this plant-based, nutrient-rich way of eating to a reduced risk of various types of cancer, including breast, colorectal, prostate, and lung cancer.

As we continue to navigate the complexities of cancer prevention and treatment, the Mediterranean diet offers a simple yet powerful solution. By filling our plates with the vibrant, nourishing foods of the Mediterranean, we can support our bodies, bolster our immune systems, and fortify our defences against this formidable disease.

To encourage people to take up the Mediterranean diet, on my website you will find the first in a planned series of cookbooks to support you. Click on the button below to see the details and the link to my shop, where you can purchase it.

 

 

 

References

1. Anderson BO, Berdzuli N, Ilbawi A, et al. Health and cancer risks associated with low levels of alcohol consumption. The Lancet Public Health. 2023;8(1):E6-E7. doi:10.1016/s2468-2667(22)00317-6

2. Mirahmadi M, Azimi-Hashemi S, Saburi E, Kamali H, Pishbin M, Hadizadeh F. Potential inhibitory effect of lycopene on prostate cancer. Biomedicine & Pharmacotherapy. 2020;129:110459. doi:10.1016/j.biopha.2020.110459

3. Bonta RK. Dietary phenolic acids and flavonoids as potential anti-cancer agents: Current state of the Art and Future Perspectives. Anti-Cancer Agents in Medicinal Chemistry. 2020;20(1):29-48. doi:10.2174/1871520619666191019112712

4. Tor-Roca A, Garcia-Aloy M, Mattivi F, Llorach R, Andres-Lacueva C, Urpi-Sarda M. Phytochemicals in legumes: A qualitative reviewed analysis. Journal of Agricultural and Food Chemistry. 2020;68(47):13486-13496. doi:10.1021/acs.jafc.0c04387

5. Calder PC. Functional roles of fatty acids and their effects on human health. Journal of Parenteral and Enteral Nutrition. 2015;39(1S):18S-32S. doi:10.1177/0148607115595980

6. Wang Y, Liu K, Long T, et al. Dietary fish and omega-3 polyunsaturated fatty acids intake and cancer survival: A systematic review and meta-analysis. Critical Reviews in Food Science and Nutrition. 2022;63(23):6235-6251. doi:10.1080/10408398.2022.2029826

7. Morze J, Danielewicz A, Przybyłowicz K, Zeng H, Hoffmann G, Schwingshackl L. An updated systematic review and meta-analysis on adherence to Mediterranean diet and risk of cancer. European Journal of Nutrition. 2021;60(3):1561-1586. doi:10.1007/s00394-020-02346-6