Researchers analyzed the eating habits of more than 450,000 people and found that those who most closely followed the Mediterranean diet had a lower risk of obesity-related cancers. The study, published in JAMA Network Open, noted that the protective effect was not explained by lower body weight or body fat distribution.
Obesity is known to increase cancer risk by causing inflammation, hormone imbalance, and oxidative stress. The study suggests that the Mediterranean diet works on a deeper cellular level. Researchers believe that foods such as extra-virgin olive oil, nuts, fatty fish, legumes, and colorful produce work together to reduce chronic inflammation and oxidative damage, both of which are early factors in cancer and aging.
The findings indicate that the Mediterranean eating pattern may help cells stay younger longer, not just prevent weight gain.
How to eat like the longest-living people
Small, consistent changes can make a difference. People can drizzle olive oil generously, aiming for two to four tablespoons daily, ideally used unheated to preserve antioxidants. A handful of almonds or walnuts supports heart and cellular health. Fatty fish such as salmon, sardines, or anchovies provide omega-3s that calm inflammation. Deeply hued produce like tomatoes, spinach, and berries supply phytonutrients that protect DNA. Swapping sweets for fruit provides natural sugars packaged with fiber and antioxidants, unlike refined sugars.
Takeaway
This study adds to a growing body of evidence that steady, small habits can compound into powerful protection. Even moderate adherence to the Mediterranean diet can reduce cancer risk without strict rules. Every drizzle of olive oil, handful of nuts, or serving of colorful vegetables is a step toward a longer, healthier life.
Source: JAMA Network Open
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