Mediterranean diet and cancer prevention

By Dimitra Kyriakopoulou
Dietitian – Nutritionist (BSc)

Antioxidant foods that we must include in our daily diet.

Today’s lifestyle and lack of exercise lead modern man to have increased rates of obesity and the occurrence of metabolic syndrome, thus increasing the risk of cardiovascular disease and cancer. sedentary lifestyle, alcohol consumption, smoking, low intake of fruits and vegetables as well as heredity, are some of the factors in the development of some forms of cancer (eg breast, pancreas, prostate, esophagus, etc.). ) in adult life.

Cancer is the second leading cause of death worldwide after cardiovascular disease.

The Mediterranean diet is considered the best diet in the world because the foods that contain it are rich in nutrients such as: proteins, carbohydrates, fats, vitamins, minerals, trace elements and antioxidants.

The Mediterranean diet is characterized by:

a) high intake of fresh fruits and vegetables, legumes, unprocessed cereals, nuts and olive oil;
b) moderate consumption of fish and dairy products
c) low intake of red meat and end
(d) Moderate consumption of alcohol, mainly red wine consumed during main meals.

Many studies have reported a positive relationship between the Mediterranean diet and a reduced risk of various cancers. The positive effects are due to the high content of antioxidants and anti-inflammatory compounds contained in many foods of this diet (such as legumes, fresh fruits and vegetables, whole grains, nuts, fish, olive oil and especially extra virgin olive oil). have a protective effect in the fight against degeneration and proliferation of cancer cells.

Antioxidant foods that should be included in our diet:

• Fruits vegetables

Raw green leafy vegetables and cruciferous vegetables (such as broccoli, cauliflower, cabbage, Brussels sprouts) as well as raw – fresh fruits seem to protect against cancer due to their high content of antioxidants, such as carotenoids, vitamins C, vitamin , selenium, fiber, polyphenols.

• More specifically:

Cruciferous vegetables are high in whales. Studies have shown that the high consumption of these vegetables and due to the presence of antioxidants and anti-inflammatory substances protect the body from the occurrence of various diseases, such as cancer.

Tomato is rich in antioxidants and the one substance that gives it its red color is the substance, lycopene. It has been shown that even in heat treatment (eg cooking), the tomato offers its positive effects, improving tissue damage and reducing the incidence of many chronic diseases, including various types of cancer.

Oranges, especially blond and red oranges (Citrus sinensis), contain phytochemicals and flavonoid chemicals with antioxidant effects, offering maximum protection against the production of free radicals. Research shows that these ingredients in citrus fruits help strengthen the human body and have anti-inflammatory, antiviral and antimicrobial action while protecting the body from various diseases, thus reducing the risk of breast and colon cancer.

• Fish & nuts

Fish (especially sardines and mackerel) and nuts (more specifically almonds, walnuts, pumpkin seeds) are rich in omega-3 fatty acids. Omega-3 fatty acids have been linked to anti-inflammatory action and help slow carcinogenesis and act protectively at the onset and progression of the tumor.

• Whole grains

The daily consumption of unprocessed cereals and starchy whole grains (rice, bread, pasta) is a feature of the Mediterranean diet and has been associated with a reduced risk of cancer because they contain increased amounts of fiber which in turn helps to dissolve and digest cancer. substances.

• Extra virgin olive oil

Extra virgin olive oil has been shown to be the “key” to the positive effects on the health of the human body, due to its content of antioxidants. There are many studies that have shown that extra virgin olive oil is richer in monounsaturated fatty acids and antioxidants, called polyphenols, than olive oil. Several studies have shown that extra virgin olive oil due to its high content of phenols has anti-inflammatory and antioxidant activity protecting the body from the proliferation of cancer cells against various cancers.

• Red wine

Wine and especially red wine differs from other alcoholic beverages due to the high content of various phenolic compounds (eg flavonoids, anthocyanins, etc.). Several epidemiological studies have shown a positive correlation between red wine consumption and health. The literature states that moderate consumption of red wine due to the antioxidants it contains, contributes protectively not only to cardiovascular disease and various types of cancer (such as lung, prostate, colon and breast cancer, etc.) .

The Mediterranean diet is considered to be the predominant diet for reducing the incidence of various forms of cancer. It is estimated that, by changing one’s eating habits, in combination with the inclusion of this diet in his daily program, in the long run can result in the prevention of cancer by 30-50%.

 

Bibliography:

M. C. Mentella 1, F. Scaldaferri, C. Ricci, A. Gasbarrini, G. A. D. Miggiano, Cancer and Mediterranean Diet: A Review, Nutrients 2019, 11, 2059; doi: 10.3390 / nu11092059
L. Schwingshackl, G.Hoffmann, Does a Mediterranean-Type Diet Reduce Cancer Risk? Curr Nutr Rep (2016) 5: 9–17
G. Grosso, S. Buscemi, F. Galvano, A. Mistretta, S. Marventano, V, La Vela,
F. Drago, S. Gangi, F. Basile, A. Biondi, Mediterranean diet and cancer: epidemiological evidence and mechanism of selected aspects, BMC Surgery 2013, 13 (Suppl 2): S14
Mazzocchi, L. Leone, C. Agostoni, I. Pali-Schöll, The Secrets of the Mediterranean Diet. Does Only Olive Oil Matter? Nutrients 2019, 11, 2941
Fernandes, R. Pérez-Gregorio, S. Soares, N. Mateus, Victor de Freitas, Wine Flavonoids in Health and Disease Prevention: Review, Molecules 2017, 22, 292

 

Dimitra Kyriakopoulou
Dietitian – Nutritionist (BSc)

Dimitra Kyriakopoulou, Dietitian-Nutritionist, was born in Argos and is a graduate of the Department of Nutrition and Dietetics of Crete. He did an internship at the Dietetic Department of the Tripoli Hospital while at the same time he was preparing a dissertation on “Growth Hormone and Nutrition”.

Realizing that most people have a bad relationship with food and that the classic diet was not enough to change people’s misconceptions, he decided to specialize in eating disorders by attending the Master Practitioner in Eating Disorders & Obesity training organized by Center for Training and Treatment of Eating Disorders under the supervision of the National Center for Eating Disorders of Great Britain. Attends training seminars and is constantly updated on new nutritional data.

Maintains a diet office in the area of ​​Argos providing dietetic and nutritional counseling services either live sessions or remotely. It offers its services to sports clubs, gyms, kindergartens and camps in the area. Collaborates with chefs creating new alternative flavors and informing about their nutritional value.

At the same time, she writes articles on her professional website www.dkdiet.gr, in a local newspaper and electronic magazines.

Its purpose is to help its dieters establish a good relationship with a healthy diet and to inform people about the Mediterranean diet.