European Code Against Cancer - What about oils, nuts, and seeds? (2024)
What about oils, nuts, and seeds?
Although it is recommended that you limit your intake of foods and beverages that are high in calories because they make you more likely to gain weight, there are some foods that are a valuable part of a healthy diet even though they are high in calories.
A small amount of particular types of fat in our diet is essential for health; however, most of us eat far more fat than is needed, and especially the less healthy types of fat. Many individual foods that are low in fat or fat-free taste good. Some oils used in cooking and for dressings which are low in saturated fats (the type that increase blood cholesterol) and high in unsaturated fats (which may help to lower blood cholesterol), are healthy types of fat. For example, olive oil is rich in mono-unsaturated fats, and sunflower oil and corn oil are rich in poly-unsaturated fats. Using any of these oils in modest amounts for cooking or as dressings is fine as part of a healthy diet. Limit the consumption of fried food.
Many types of nuts, such as almonds, walnuts, Brazil nuts, or hazelnuts, as well as peanuts and seeds like pumpkin seeds, are also rich in healthy oils, and a modest amount (about a handful daily) is a valuable part of a healthy diet.
The IARC/WHO European Code Against Cancer recommends the consumption of whole grains, pulses, vegetables, and fruits for cancer prevention [10]. Nuts, encompassing tree nuts and compositionally related peanuts, are also widely recommended for consumption as nutrient-dense foods [6,8,11].
Studies have found that eating one ounce of peanuts, certain tree nuts (walnuts, almonds, pistachios) and/or seeds most days may help reduce the risk of certain cancers, including colorectal, endometrial and pancreatic cancer.
Studies have reported that peanuts, walnuts, almonds, and pistachios are especially high in cancer-fighting components that suppress cancer cell growth. They may help reduce the risk of certain types of cancer, including colorectal, endometrial, and pancreatic cancer.
What are they? With "nuts" we mean all shelled fruits (such as walnuts, hazelnuts, almonds, etc.). Examples of oil seeds are pumpkin seeds, sesame, sunflower, flax, which have nutritional characteristics to similar nuts, so the two types of food are brought together in the same group.
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