A new large-scale study has revealed that the Mediterranean diet can significantly reduce the risk of developing certain cancers, including prostate, cervical, and colorectal cancer. Additionally, it has been found to lower the risk of cancer-related deaths in women by 17%.

Surprisingly, the study suggests that the Mediterranean diet’s cancer-fighting benefits go beyond weight loss, indicating that factors like reduced inflammation and improved metabolic health may play key roles.

How the Mediterranean Diet Lowers Cancer Risk

The Mediterranean diet is primarily plant-based, featuring:
Fruits and vegetables
Whole grains, beans, and seeds
Extra-virgin olive oil as the main fat source
Minimal red meat and processed foods
Frequent consumption of healthy fish

These nutrient-rich foods are packed with fiber, antioxidants, and phytonutrients, which help combat inflammation and oxidative damage—both of which contribute to cancer development.

“What we put into our bodies every day impacts nearly every function of our body,” says Dr. Neil Iyengar, a breast cancer oncologist at Memorial Sloan Kettering Cancer Center.

Key Findings from the Study

Conducted as part of the European Prospective Investigation into Cancer and Nutrition (EPIC) study, the research analyzed data from 450,000 participants across 10 countries.

Individuals who strictly followed the Mediterranean diet had a 6% lower risk of obesity-related cancers.

Even occasional adherence to the diet showed some protective benefits, proving that small changes can still make a difference.

Interestingly, the study did not find a significant reduction in hormone-related cancers (such as breast cancer), contradicting previous research.

“Even a small reduction in risk at the individual level can prevent thousands of cancer cases on a population level,” said lead researcher Inmaculada Aguilera-Buenosvinos.

How to Transition to a Mediterranean Diet

If you’re used to highly processed Western diets, switching to a Mediterranean diet may feel overwhelming. Experts recommend starting small:

Add blueberries to breakfast
Snack on nuts
Incorporate a salad at lunch
Fill half your dinner plate with vegetables and whole grains
Choose fresh fruit for dessert

“Sustainability is key. This diet isn’t a quick fix—it’s a long-term lifestyle choice,” says dietitian Lindsey Wohlford.

Final Thoughts

This study reinforces what many health experts have long believed—the Mediterranean diet is one of the best choices for long-term health. Whether you’re looking to reduce cancer risk, lose weight, or improve overall well-being, adopting even a few Mediterranean-style eating habits can make a significant impact.

Would you consider switching to a Mediterranean diet for better health? Let us know your thoughts!

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The post New Study Finds Mediterranean Diet May Help Prevent Cancer appeared first on Journos News - Breaking News, World News, Top Stories, Todays Headlines and Flash Reports.

Dark Chocolate

Rich in magnesium, dark chocolate comes with loads of health benefits. Dieras explains that it reduces the risk of cardiovascular disease, may lower blood pressure, and improves brain function and mood. Because dark chocolate also contains iron, zinc, copper, and phosphorus along with magnesium, it may also help with weight management.

Avocados

Another food that has many health benefits, Dieras says that avocados may help with high cholesterol and blood pressure, and maintain gastrointestinal, brain, and bone health. It also contains fat, fiber, and vitamins, so she says it is also great at managing weight and blood sugar levels.

Nuts

Nuts are similar to other magnesium-rich foods in that it plays a role in heart health, blood sugar regulation, weight control, and eye health. Dieras says that it contains magnesium, antioxidants, fiber, and protein. Depending on how nuts are prepared, they can also have anti-inflammatory properties.

Legumes

Legumes, which include chickpeas, edamame, and black beans, are packed with magnesium, fiber, B vitamins, iron, copper, zinc, and phosphorus. Dieras says they can help with healthy digestion, boost heart health, and, thanks to its antioxidants, they can contribute to a reduction in cell damage.

Almonds

Angie Asche, MS, RD at Centr, says that one serving of almonds can fulfill about 20 percent of your daily magnesium intake while also providing you with vitamin E and protein.

Leafy Greens

If you’re already eating spinach, kale, collard greens, and other green leafy vegetables regularly, you’re on the right track for maintaining your magnesium levels. Studies show that daily intake of leafy greens provide you with nutrients such as fiber and can potentially help maintain blood sugar levels.

Seeds

Asche calls seeds “nutritional powerhouses.” If you consider mixing flax and/or chia seeds, she says they are also good sources of omega-3 fatty acids. Chia seeds also contain antioxidant properties and can have positive effects on cardiovascular disease. Hemp seeds provide protein while Diera says that pumpkin seeds are known to be very high in magnesium.

Whole Grains

Along with magnesium, whole grains also provide fiber, iron, and other vitamins and minerals. Dieras says that they can help lower risk of heart disease, stroke, type 2 diabetes, and some cancers and play a role in weight management.

Bananas

Bananas serve as a great source of magnesium, but they are also rich in potassium, which studies have shown have the potential to lower blood pressure and risk of heart disease.

Salmon

Salmon has always been one of the healthiest fish options and is a great source of magnesium (30 milligrams in a single 100-gram piece, to be exact). The health benefits are many. You’ll find that salmon can be helpful in decreasing inflammation and lowering high blood pressure.

The Downsides

According to Asche, there aren’t any real negative side effects to consuming magnesium-rich foods (unless you’re allergic to them, of course). The only potential downside to magnesium intake would come from a magnesium dietary supplement. She explains that certain supplemental forms have a laxative effect, which can cause diarrhea and other digestive issues. And because supplements aren’t regulated, there’s a chance you might take something that isn’t labeled correctly or has added ingredients that might be harmful.
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