The Mediterranean Diet (MD) is not just a diet; it’s a way of life that offers powerful protection against cancer. This diet is rich in antioxidants and anti-inflammatory nutrients found in foods like legumes, fresh fruits, nuts, vegetables, fish, and extra-virgin olive oil, which help in preventing cancer.
1. Antioxidants and Anti-inflammatory Benefits
- Olive Oil, Wine, and Vegetables: These foods are packed with polyphenols, which are known for their strong antioxidant and anti-inflammatory effects. They help protect cells from damage, slow down cancer growth, and prevent cancer from spreading.
- Fruits and Vegetables: Rich in carotenoids, vitamins C and E, folates, and flavonoids, these powerful antioxidants help prevent DNA damage, a key step in cancer development.
2. Omega-3 Fatty Acids
- Fish and Nuts: Fish like sardines and mackerel, along with nuts such as almonds and walnuts, are great sources of omega-3 fatty acids. Omega-3s slow down cancer growth, reduce inflammation, and prevent the formation of new blood vessels that tumors need to grow.
3. Low Meat Consumption
- Reducing Meat Intake: The Mediterranean diet encourages low meat consumption, reducing exposure to harmful compounds from high-temperature cooking and lowering the intake of animal fats, which are linked to a higher risk of certain cancers.
4. Diet as a Lifestyle
The Mediterranean diet is more than just food; it’s a lifestyle that includes regular physical activity and a balanced approach to life. This holistic lifestyle, combined with a healthy diet, contributes to lower cancer rates in Mediterranean countries compared to others.
5. Combining Diet and Physical Activity
Pairing the Mediterranean diet with regular physical activity is even more effective in reducing cancer risk. This combination helps prevent obesity, a known risk factor for many types of cancer, and can reduce the risk of developing cancer by more than half.
Impact of the Mediterranean Diet on Specific Cancers
Breast Cancer
- Protective Role: The Mediterranean diet, rich in fiber, antioxidants, vitamins, and carotenoids, helps lower estrogen levels, protect DNA, reduce oxidative stress, and decrease the risk of breast cancer.
- Outcomes: High adherence to the Mediterranean diet is linked to a 6% reduction in breast cancer risk, with even greater benefits for post-menopausal women and aggressive forms of breast cancer.
Colorectal Cancer (CRC)
- Diet and CRC: A healthy diet, especially the Mediterranean diet, significantly reduces the risk of colorectal cancer. This diet, rich in fiber, calcium, and garlic, lowers the risk of CRC by up to 45% in women and 30% in men.
- Outcomes: The Mediterranean diet reduces cancer risk in various parts of the colon and rectum, while unhealthy diets high in red meat and alcohol increase CRC risk.
Prostate Cancer
- Diet and Prevention: The Mediterranean diet, rich in fiber, vegetables, soy, legumes, and tomatoes, protects against prostate cancer. High adherence to this diet reduces the severity and mortality of prostate cancer.
- Outcomes: Men with a high Mediterranean diet score have up to a 78% lower risk of prostate cancer, with each additional point on the diet score decreasing risk by 14%.
Gastric Cancer
- Diet and Risk Reduction: The Mediterranean diet, rich in antioxidants from fresh fruits and vegetables, reduces the risk of stomach cancer by up to 51%.
- Outcomes: Following this diet lowers the risk of stomach cancer by 22% to 43%, especially in the upper part of the stomach.
Bladder Cancer
- Olive Oil Benefits: Olive oil, a key component of the Mediterranean diet, reduces bladder cancer risk by up to 50% with high consumption.
- Outcomes: The Mediterranean diet reduces bladder cancer risk by 28% to 34%, with each one-point increase in diet score decreasing risk by 11%.
In conclusion, the Mediterranean diet, when combined with a healthy lifestyle, offers a powerful defence against various cancers, highlighting the importance of diet in cancer prevention.