Medical expert reveals 8 foods that potentially decrease colon cancer risk: WRITTEN INCLUDES: WATERMELON, KIWI, YOGURT
In a bid to lower the risk of colon cancer, gastroenterologist Dr. Joseph Salhab has suggested incorporating eight specific foods into one's diet. These foods, each with unique health benefits and bioactive compounds, have been associated with a lower risk of colon cancer.
1. Watermelon: A recent meta-analysis has shown that higher watermelon intake reduces colorectal cancer risk by approximately 26%. Rich in lycopene, a powerful antioxidant, watermelon helps protect cells from oxidative damage, potentially contributing to anti-cancer effects. It also supports hydration and reduces inflammation, both important for overall health and possibly cancer prevention [1][3][4].
2. Apples: Consuming more than one apple serving daily has been linked to a 47% reduced colorectal cancer risk, according to a case-control study [4]. Apples are rich in vitamin C and other antioxidants, which help reduce oxidative stress and inflammation, key processes involved in carcinogenesis.
3. Kiwi: A literature review suggests that kiwi fruit supplementation may be associated with anticancer effects, contributing to lower colorectal cancer risk through enhanced bowel movements and increased intestinal lactic acid bacteria [5].
4. Citrus Fruits: High intakes of citrus fruits are associated with an 18% lower colorectal cancer risk, as stated by Dr. Salhab [3]. The antioxidants in citrus fruits help reduce oxidative stress and inflammation, contributing to cancer prevention.
5. Yoghurt: Yoghurt contains probiotics that support gut health by maintaining a healthy intestinal microbiome. A balanced gut microbiome can reduce inflammation and promote the immune system, potentially lowering colon cancer risk [1].
6. Tree Nuts: Consuming tree nuts has been linked to better outcomes in colon cancer patients and may contribute to risk reduction. Nuts provide healthy fats, fiber, and antioxidants that reduce inflammation and oxidative stress, factors connected to cancer development [1][2].
7. Tomatoes (from Salsa): Eating tomatoes in salsa can lower the risk of colon cancer, according to Dr. Salhab. A meta-analysis on dietary lycopene, the key antioxidant in tomatoes, found a protective association against digestive tract cancers [2].
8. Avocado: A large prospective study found that higher avocado consumption was associated with a 21% lower risk of colorectal cancer in men [4]. Avocado is rich in healthy fats, fiber, vitamins, and antioxidants, which help reduce inflammation and oxidative stress, potentially lowering colon cancer risk.
While these dietary choices support risk reduction, they do not replace medical screening or therapies but complement a healthy lifestyle aimed at preventing chronic diseases including colon cancer [1][5]. It's essential to remember that prevention is always better than a cure for colon cancer.
Screening tests and newer treatments are helping more people survive colon cancer. Colon cancer develops from polyps in your colon's inner lining. People with healthier diets have a lower risk of chronic disease, according to Dr. Salhab. By incorporating these eight foods into your diet, you can take a significant step towards reducing your risk of colon cancer.
- The powerful antioxidant lycopene found in watermelon, linked to a 26% reduced colorectal cancer risk, also helps protect cells from oxidative damage and supports hydration [1][3][4].
- Consuming more than one apple serving daily has been linked to a 47% reduced colorectal cancer risk, with the vitamin C and antioxidants in apples helping reduce oxidative stress and inflammation [4].
- Kiwi fruit supplementation may be associated with anticancer effects, potentially reducing colorectal cancer risk through enhanced bowel movements and increased intestinal lactic acid bacteria [5].
- High intakes of citrus fruits are associated with an 18% lower colorectal cancer risk, as stated by Dr. Salhab, with their antioxidants helping to reduce oxidative stress and inflammation [3].
- Yoghurt's probiotics support gut health, maintaining a healthy intestinal microbiome, potentially lowering colon cancer risk, while a balanced gut microbiome can reduce inflammation and promote the immune system [1].
- Consuming tree nuts has been linked to better outcomes in colon cancer patients and may contribute to risk reduction, providing healthy fats, fiber, and antioxidants that reduce inflammation and oxidative stress [1][2].
- Eating tomatoes in salsa can lower the risk of colon cancer, as a meta-analysis found a protective association against digestive tract cancers, given the key antioxidant lycopene in tomatoes [2].
- Higher avocado consumption has been associated with a 21% lower risk of colorectal cancer in men, with avocado containing healthy fats, fiber, vitamins, and antioxidants that help reduce inflammation and oxidative stress [4].
while adopting these dietary choices supports risk reduction, they do not replace medical screenings or therapies but complement a healthy lifestyle aimed at preventing chronic diseases including colon cancer [1][5]. Prevention is essential for colon cancer, and screening tests and newer treatments are helping more people survive colon cancer, as it develops from polyps in your colon's inner lining [1]. By incorporating these eight foods into your diet, you can take a significant step towards reducing your risk of colon cancer.
