A recent study published in Nutrients found that consuming moderate amounts of iron may lower the risk of colorectal cancer and colon cancer.
Colorectal cancer is one of the most common cancers worldwide, ranking as the third most diagnosed cancer in men and the second in women. While some factors beyond our control contribute to increased risk, others can be controlled through diet and lifestyle changes.
The study focused on a Korean population and found that moderate non-heme iron intake was associated with a reduced risk of colorectal cancer and colon cancer.
In fact, for those who consumed a moderate amount of non-heme iron, their risk of CRC was reduced by 25% and their risk of colon cancer was reduced by 30%. The benefits were even more significant in men.
Interestingly, the most protective effects were seen in a moderate intake range, which may be due to low iron consumption levels in Korea.
The recommended daily amount of iron is 8 mg for adult men and women over 51, and 18 mg for adult women under 50. However, some participants in the study were getting as little as 1-5 mg of iron per day.
While this study highlights potential benefits of moderate iron intake, it also reminds us of the dangers of both under- and over-consumption.
A balanced diet that includes a mix of nutrient-dense foods, such as plant-based sources of iron alongside moderate portions of animal-based options, is recommended. This approach emphasizes the importance of considering whole diets rather than just one nutrient when making dietary choices.
By taking small steps towards incorporating more iron-rich plant-based foods into your diet, you can build a well-rounded and supportive eating plan that nourishes both body and mind.
Source: https://www.eatingwell.com/colon-cancer-risk-nutrient-study-11713908