Modern nutritional science recognizes fruits and vegetables as healthy foods that can reduce the risk of cancer, and most people agree with the saying, “An apple a day keeps the doctor away.” . But can eating only fruits and vegetables effectively fight cancer? Is it healthy to eat only fruits and vegetables? Well, not necessarily.
Fruits and vegetables can fight cancer, but their effectiveness is limited
fruits and vegetables reduce the risk of cancer Rich in fiber, vitamins, minerals, antioxidants and phytochemicals, they help boost the body’s ability to fight cancer in a number of ways. The lower the risk of dying from cancer, the higher the risk.
a Meta-analysis of 95 studies Adding 200 grams of vegetables and fruits to the diet was shown to reduce all-cause mortality by 10%. A daily intake of 550 to 600 grams of fruits and vegetables combined reduced the overall relative risk of cancer by 14%, 8% and 12%, respectively. It has also been reported that cruciferous and yellow-green vegetables are associated with a significantly lower total cancer risk.
However, the study also found that increasing fruit and vegetable intake above 550 to 600 grams per day did not lead to a further reduction in risk.
Another meta-analysis Similar results were shown. Conservation associations in humans did not increase fruit and vegetable intake beyond his 300 grams per day.
and randomized clinical trial, participants with low fruit, juice and vegetable intake were randomly divided into two groups. Participants in one group maintained their normal diet, while in the other group he consumed 480 grams of fruits and vegetables per day and he consumed 300 milliliters of fruit-his juice for an additional 12 weeks. . As a result, people in the group who ate additional fruits and vegetables had a 35% increase in plasma vitamin C levels, a 15% increase in folic acid, and a significant 50-70% increase in certain carotenoids. There was no significant change in antioxidant capacity, lymphocyte DNA damage, and markers of vascular health, all of which are disease-related indicators.
a critical review Also, in several large cohort studies, the effect of vegetable and fruit intake on cancer was only detectable when there was a large difference in vegetable and fruit intake between groups, and the effect was We’ve also found that carcinogens can appear only when high (e.g. smoking) exposure.
In other words, there is a limit to the cancer-fighting benefits of increased fruit and vegetable intake.
Some people choose to switch their diet to just fruits and vegetables in hopes of minimizing their risk of cancer or disease. accompanied.
Eating only vegetables and fruits is risky
1. High blood sugar increases cancer risk
In 2013, actor Ashton Kutcher simulated eating Steve Jobs to become the character for the role. After months of a strict diet consisting only of fruits, nuts and cereal seeds, he was hospitalized with severe damage to his pancreas.
Eating too much fruit can raise blood sugar levels, damage the pancreas, and increase the risk of cancer.
the study Published in Cell Metabolism journal A 2019 study found that high blood sugar triggers a series of metabolic changes that may starve pancreatic cells of the raw materials to repair DNA, resulting in a doubling of mutation rates. was shown. This gene mutation has been documented in 90% of pancreatic cancers and can lead to canceration of pancreatic islet cells. The study also noted that DNA damage in pancreatic tissue was significantly higher in diabetic patients than in non-diabetic patients. I suggested that it is
another clue The fact that high blood sugar levels can cause cancer may lead to a decrease in 5-hydroxymethylcytosine (5hmC), a key epigenetic marker on DNA, which greatly increases cancer risk. It means there is a possibility. Decrease of 5-hmC in DNA indicates cancer progression.
2. Nutritional imbalance
A diet consisting solely of fruits and vegetables can be nutritionally imbalanced. Fruits and vegetables are rich in vitamins, minerals and fiber but low in protein and fat. Deficiencies in these two essential macronutrients can affect human health. Without a source of nutrients to fuel your body, you will lose muscle and strength.
Additionally, fruits and vegetables lack important nutrients such as vitamin B12, vitamin D, calcium, and zinc. Deficiency of these nutrients can lead to anemia, fatigue, lethargy, and impaired immune system.
Therefore, this diet should not be followed long term for most people.
3. Inhibit drug absorption
According to research Grapefruit juice components can interact with various drugs, affecting the body’s metabolism, causing abnormal drug levels in the blood, exacerbating side effects, and reducing drug effectiveness. Over 85 drugs Predicted to interact with grapefruit. Of these, 43 have interactions that can lead to serious adverse effects.
4. Other risks
Additionally, some fruits and vegetables are high in oxalic acid. can cause kidney stones If taken in large amounts over a long period of time. Fruits and vegetables are also high in fiber and can cause gas and bloating if consumed in excess. Washing and peeling fruits and vegetables does not completely eliminate the danger.
balanced intake
A certain amount of fruits and vegetables is part of a healthy and balanced life. Most nutritionists agree that a balanced diet is important no matter what your goals are.
Healthy individuals who want to detoxify and cleanse their colon can try a diet of only fruits and vegetables for short periods of time, but the period should not exceed a few days.
In general, fruit intake is 25-30% Meals to avoid nutritional imbalance.
The 2020-2025 Dietary Guidelines for Americans recommend that adults consume: 1.5-2 cups of fruit, 2-3 cups of vegetables per day as part of a healthy eating pattern.
“Carcinogenesis and cancer risk reduction are long-term processes,” Otis Brawley, professor of oncology and epidemiology at the Johns Hopkins Bloomberg School of Public Health, emphasized in an interview with The Epoch Times. . Just as years of smoking increase the risk of various cancers, reducing the risk of cancer requires years of consistent, healthy eating.
Brawley also said he doesn’t endorse a diet that only eats protein-free fruits and vegetables. Instead, choose a balanced diet rich in fruits, vegetables, and protein (from plants or animals). However, he emphasized, “When we say a diet high in fruits and vegetables, we don’t mean fruit with added sugar.”
Meat consumption may be important for cancer patients
Patients diagnosed with cancer or undergoing cancer treatments (such as radiation or chemotherapy) pay more attention to the calories and nutrients in their diet to ensure they have the power to fight cancer. is needed.
Cynthia Wong, a registered dietitian at Memorial Sloan Kettering Cancer Center, said in an interview with The Epoch Times that many normal cells are killed by chemotherapy and radiation, so protein and protein are needed to promote recovery. He said he needed good nutrition.
Common high-protein foods include lean meat, fish, poultry, eggs, beans, dairy products, and nuts.
She also said that patients often lose their appetite and lose a lot of weight due to the side effects of treatment, so “whatever you can eat at this stage is fine.”
