When it comes to colorectal cancer (CRC) – that is, colon and rectum – research constantly gives us new information on how to reduce the risk. For example, some recent studies have suggested that a diet rich in red and processed increases the risk, while a high fiber diet can reduce it. There is also evidence that dairy products – including probiotic yogurt – can help reduce the risk of colorectal cancer, while frequent alcohol consumption can increase it. Also, the greater consumption of foods of plant origin can reduce the risk.
Scientists continue to look for ways to prevent colorectal cancer, especially since the number of cases is increasing, especially among people under 55. Without including certain types of skin cancer, colorectal cancer is the third most common type of cancer diagnosed in men and women in the United States, with almost 150,000 new cases each year.
Researchers in Italy have carefully analyzed certain nutrients – especially carotenoids, pigments that are mainly in fruits and vegetables – to see if they can have benefits in reducing the risk of colorectal cancer. The results were published in the European Journal of Clinical Nutrition.
How was the study done?
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The researchers analyzed data from a case-control study conducted between 1992 and 1996 in Italy. A case-control study compares a group of people with a certain disease-in this case, colorectal cancer-with a group of people without that disease (control group).
The number of participants with colorectal cancer was 1,953, between the ages of 19 and 74 (average age: 62 years). The control group, consisting of almost 4,200 people without a history of cancer, was between 20 and 74 (average age: 58 years).
The participants have completed questionnaires on socio -economic status, anthropometric measurements (eg BMI), lifestyle (physical activity, diet, alcohol consumption) and the family history of cancer.
The researchers calculated the average carotenoid intake based on food questionnaires (FFQ). Based on the declared consumption, the participants were divided into five groups according to the carotenoid contribution.
What did the study discover?
Statistical analyzes, adjusted for confusion factors such as smoking and alcohol consumption, have shown an inverse and linear association between carotenoid intake and colorectal cancer. In other words, the higher the food of foods high, the lower the risk of colorectal cancer.
The carotenoids that showed this reverse association were: alpha-carotene, beta-carotene, beta-cyptoxantine, lutein and zeaxantine.
Each carotenoid has been associated with a low risk of colorectal cancer, but beta-carotene had the highest effect, the consumption of foods rich in beta-carotene being related to a 40% reduction in colorectal cancer risk.
For example, people in the second group (with an average contribution of 16,000 mcg of carotenoids/day) had a 18% lower risk compared to those in the first group, and those in the fifth group (almost 23,000 mcg/day) had a 41% lower risk.
For context: a boiled (no shell) sweet potato cup contains about 31,000 mcg of beta-carotene, and a cup of carrot juice-about 22,000 mcg.
Carotenoids most commonly consumed by participants came from carrots, citrus fruits, green vegetables with leaves, reds and peas.
The researchers emphasize that the antitumor effects of carotenoids are due to antioxidant properties and their ability to modulate and inhibit the growth of cancer cells.
However, the study has limitations, because food questionnaires are based on the memory of the participants and can introduce errors or bias. Also, observational studies cannot completely eliminate the influence of all external factors.
What does that mean in real life?
As this study suggests, higher consumption of plant foods can reduce the risk of cancer and bring many health benefits, including the digestive system. For example, the greater consumption of vegetable proteins – such as legumes, tofu, nuts and seeds – can contribute to a healthy and longer life.
In terms of colorectal cancer, other studies have shown that a sufficient intake of vitamin D can reduce the risk. This is found in egg yolks, some mushrooms and fatty fish (salmon, tuna, mackerel), but is also produced by the body by exposure to the sun.
According to this study, foods high in carotenoids can also reduce the risk of colorectal cancer. These include: citrus fruits, carrots, sweet potatoes, peppers, tomatoes, watermelon, mango, pumpkin, broccoli, green pea and green leaves (spinach, kale).
If you want to include them more often in the diet, you can try simple recipes of vegetables in the oven, such as: sweet baked potatoes, fried carrots with maple syrup or broccoli in the oven.
For more complex meals: sweet potatoes baked with garlic yogurt, hot spinach salad with baked tomatoes, peppers filled with sweet potatoes and black beans or vegetable steak.
Do not forget the fruits rich in carotenoids: citrus, peaches, mango, papaya, which can be added in smoothies or oatmeal overnight, writes eatingwell.com.
The conclusion of the experts
This study suggests that including foods high in carotenoids in the diet can reduce the risk of colorectal cancer by up to 40%. These foods include a lot of fruits and vegetables, which is why it is important to consume a variety of plants to ensure all the necessary nutrients-not only to reduce the risk of diseases, but also for a better general health.
Other habits also matter: regular physical activity, quitting smoking, limiting alcohol, sufficient sleep and stress management contribute to preventing colorectal cancer and a healthier life.
