Top 6 Cancer-Fighting Foods Based on Mediterranean Diet: A Complete Guide

The foods you eat daily are closely linked to your health, and can play an important role in preventing diseases, including cancer.

Although there is no single food that can fight cancer absolutely, studies constantly show the relationship between the diet adopted in Mediterranean countries and a reduced risk of developing certain types of cancer, according to the British newspaper “The Telegraph”.

Below, a look at 6 of the most important foods that should be added to the diet, to improve body health and prevent cancer:

Fruit and vegetables
The diet in Mediterranean countries such as Spain, Italy and Greece is mainly plant-based, based on traditional eating patterns, and includes eating at least 5 servings of fruits and vegetables daily.

Human nutrition researcher at Newcastle University, Fiona Malcomson, told the Telegraph that this provides large amounts of dietary fibre, which may reduce the risk of bowel cancer, by supporting the health of the natural microbiome in the gut and reducing exposure to harmful chemicals.

She adds, “Following a healthy diet full of fruits and vegetables can indirectly reduce the risk of cancer by helping to maintain a healthy body weight.”

Legumes
Chickpeas, lentils, and beans are considered essential elements in the diet of Mediterranean countries, and they should be eaten at least 3 times a week, according to the British newspaper.

Legumes contain a high percentage of fiber, which can help increase levels of fatty acids in the intestine, reducing the possibility of developing tumors.

“Legumes are a nutritious and versatile choice, providing fiber and protein to meals,” says Oliver Shannon, lecturer in human nutrition and aging at Newcastle University.

“It can be easily incorporated into many recipes,” he continues.

Nuts
Nutritionists recommend eating a handful of nuts 3 times a week, such as almonds, pine nuts, and pistachios, because they contain a high percentage of antioxidants, which studies indicate can reduce the risk of cancer by reducing oxidative stress and DNA damage.

“For example, you could eat a handful of unsalted nuts (30 grams), such as almonds and walnuts, instead of eating a bag of potato chips,” Malcomson says.

Whole grains
Grains such as farro, buckwheat and barley form the basis of the traditional Mediterranean diet, and it is recommended to eat them 3 times a day.

Eating these high-fiber foods helps regulate blood sugar levels and improve insulin sensitivity, according to Shannon, who says: “There is evidence indicating that insulin resistance may be associated with an increased risk of cancer.”

fish
Malcomson advises increasing your fish intake to at least three times a week, noting that it is rich in minerals such as selenium, which can have beneficial effects on biological pathways linked to cancer, such as inflammation and cell growth.

“Some easy options include eating whole grain bread with smoked salmon and cream cheese for breakfast or lunch,” she says. Or eat fish with vegetables as a large lunch or dinner.”

She adds: “There are other canned fish options as well, such as tuna, which can be used as a suitable alternative to red and processed meat.”

olive oil
Shannon recommends consuming 4 tablespoons daily of olive oil, as studies indicate that its cancer-preventive effects stem from its high antioxidant content, which limits DNA damage.

He continues: “It can be used as a substitute for butter on fresh bread, or sprinkled on salads and pasta dishes, or used as a substitute for other cooking fats when roasting or frying.”

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