Experts warn of overlooked food groups that may protect against cancer, a major study has found.
They encourage people to eat more fiber, found in foods like oatmeal, beans and popcorn, and calcium, found in yogurt, cow’s milk and sardines.
The new research shows that a diet low in vegetables, fiber and calcium is responsible for 35 percent of colon cancer cases.
Researchers analyzed federal health data on more than 700,000 cancer cases in the U.S. and known risk factors such as smoking, radiation, obesity and diet.
Smoking is the most common risk factor for all cancers, but diet is linked to one in twenty cases.
Researchers from the American Cancer Society found that diets low in fiber but high in processed meat may increase the risk of colorectal cancer
The graph above shows that the number of cases of bowel cancer among the over-50s has increased by more than 5,500 in 20 years. In 2020 there was a decrease, because the Covid pandemic caused fewer people to come forward for screenings.
These nutritional factors include a deficiency of calcium, which contributes to bone, muscle and heart health, among other things.
Experts believe that it also helps bind fatty acids in the colon, which prevents the formation of colorectal cancer cells.
Health authorities recommend 1,000 to 2,500 milligrams per day, from sources such as rye bread, broccoli, milk and yogurt.
In addition, a lack of fiber can lead to colorectal cancer in 12 percent of cases, because fiber helps maintain necessary digestive functions and flushes cancer-causing substances from the colon.
A recent analysis found that 95 percent of Americans do not get enough fiber. This fiber is found in whole grains like oats and fruits like strawberries.
Men who don’t eat enough fruits and vegetables have a 30 percent higher risk of developing throat cancer. Nearly nine out of ten cases can be prevented with a healthy diet.
The study, published last month by the American Cancer Society (ACS) found that diet was linked to only four percent of cancer cases and deaths.
However, unhealthy diet had the strongest association with colorectal cancer.
They found that about 13 percent of colorectal cancer cases are linked to processed meats, such as sausage, bacon and hot dogs. In men, this figure is 14.6 percent.
The ACS team found that just over half of colorectal cancer cases could be prevented through lifestyle changes, and that 35 percent were linked to diet.
It’s still unclear why this type of meat contributes to colon cancer, but other recent studies have presented theories.
Increasing intake of folate-rich foods like kale and spinach may reduce the risk of mouth and throat cancer in men
For example, a study led by researchers at the Cleveland Clinic found that substances found in processed meat, called metabolites, were found in higher concentrations in younger people with colorectal cancer than in people over 50.
The study’s lead researcher, Dr Suneel Kamath, previously told DailyMail.com that the metabolites likely feed cancer cells and ‘hijack’ normal cells, causing tumours to grow while depriving healthy cells of the energy they need to maintain normal functions.
However, it remains a question why the levels of these metabolites are higher in younger people than in older people with the same disease.
Fiber is essential for several digestive functions, including bulking up stool so it passes more easily and preventing cancer-causing chemicals from building up in the colon and rectum.
Research from Ohio State University also shows that a diet low in fiber and high in sugar can accelerate the aging of cells, making them more vulnerable to cancer.
Fruits such as pears, strawberries and avocados, as well as whole grains such as oats, contain the most fiber.
In addition, a deficiency in calcium-rich foods, such as milk, yogurt and sardines, was linked to about four percent of colorectal cancer cases, the ACS researchers found.
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It is unclear exactly how calcium reduces the risk of colorectal cancer. However, previous research suggests that it helps bind fatty acids in the colon that inhibit the growth of cancer cells.
In addition, calcium can help form calcium-phosphate-bile acid complexes, which aid the colon in the digestion of fat.
The ACS study also found that low intake of fruits and vegetables contributes to one in three cancers of the oral cavity, esophagus, pharynx and larynx, and to 31 percent of deaths.
This could be because eating fruits and vegetables has been shown to reduce the risk of human papillomavirus (HPV). HPV is a sexually transmitted disease that is the leading cause of cervical cancer in women and throat and mouth cancer in men.
According to the Moffitt Cancer Center in Florida, fruits and vegetables that contain the compound folate are the most likely to reduce HPV risk. These include spinach, kale, eggs and citrus fruits such as oranges.
The ACS team also found that as many as nine out of 10 cases of mouth and throat cancer could be prevented by adopting healthier lifestyle habits, such as quitting smoking and exercising more.