Eating Fiber-Rich Foods to Prevent Colon Cancer
Core Tip: Many people are aware of the benefits of iron supplementation, but do you know that too much iron can also be harmful? A new study from the UK suggests that certain groups should not consume too much iron, as it increases their risk of colon cancer. Is this claim reliable? Is iron supplementation really necessary?
Many people are aware of the benefits of iron supplementation, but do you know that too much iron can also be harmful? A new study from the UK suggests that certain groups should not consume too much iron, as it increases their risk of colon cancer. Is this claim reliable? Is iron supplementation really necessary?
Latest UK Research:
Certain Groups Should Not Supplement Iron
Researchers from the University of Birmingham published a paper in the latest issue of the journal *Cell Reports*, stating that animal experiments showed that when consuming a similar amount of iron, mice with a defective APC gene had a two to three times higher risk of developing colon cancer compared to mice without the gene defect. To avoid colon cancer, mice with the defective APC gene needed a very low-iron diet.
It is reported that a similar situation exists in human colon cancer patients, with about eight out of ten colon cancer patients having a defective APC gene. Therefore, individuals with a defective APC gene should not consume excessive amounts of iron.
Iron is abundant in "red meat" such as pork and beef. Past medical research has also shown that people who frequently eat red meat have a higher risk of colon cancer. The UK Department of Health has issued specific dietary advice, recommending that those who consume more than 90 grams of red meat per day should reduce their intake to the UK average of 70 grams. In the British diet, this level is equivalent to two standard-sized beef burgers, a lamb chop, or three slices of ham.
Unhealthy Diet is a Risk Factor for Colon Cancer
Regarding the claim that excessive "iron" intake can cause cancer, domestic experts have also shared their views. They all agree that although no similar statistics have been clinically conducted, the relationship between diet and colorectal cancer is indeed very close.
Experts explain that with today's improved living conditions, people consume more meat products. Meat is high in animal protein and fat, which is difficult to digest, and its residue is not conducive to excretion. It stays in the intestines for too long, causing carcinogens in the food to stimulate the intestinal mucosa for extended periods, thereby increasing the risk of cancer. Therefore, from this perspective, even if meat is not high in iron, it should not be consumed in excess.
However, it should be noted that the amount of iron in the human body is not large; it only accounts for 0.004% of body weight and supports human health. As long as the diet is balanced, foods containing iron should still be consumed.
How to Prevent Colon Cancer?
Eat More Foods Rich in Dietary Fiber
If colon cancer can be "eaten" into being, can it also be prevented through "eating"?
Dietary fiber is called "nutrient-free" nutrition by nutritionists. A lack of dietary fiber prolongs the time feces stay in the intestines, causing the intestines to reabsorb waste and leading to prolonged stimulation of the intestinal wall by carcinogens in the feces. Cellulose helps promote intestinal peristalsis, clean up垃圾 and waste in the intestines, reduce the residence time of intestinal carcinogens, and thus lower the risk of developing colorectal cancer.
The American Cancer Society recommends a daily intake of 30-40 grams of dietary fiber per person. How much fresh fruit and vegetables are needed to get 30 grams of dietary fiber? It's roughly equivalent to 10 apples, 19 bananas, 2 jin (1 kg) of celery, or 6 tomatoes. Obviously, it is generally difficult to achieve this intake level. However, eating more fiber-rich foods can play an important role in preventing colorectal cancer, even if the standard amount is not reached.
In addition, coarse grains such as corn, millet, barley, wheat bran, and wheat flour have high fiber content. Vegetables like carrots, green beans, peas, and potatoes are also high-fiber foods. The reason sweet potatoes are called the "champion" of anti-cancer foods is also for this reason. Therefore, eating more potatoes, fish, and soy products, especially whole grains, is beneficial for preventing colon cancer.