Yahoo Lifestyle Two Nutrients Linked to Lower Cancer Risk, According to Oncologists
It’s not exactly news to say that adding certain nutrients to your diet can help with physical and mental health conditions. There’s eggs, which may prevent cognitive decline, and whole grains, which can boost longevity, just to name a couple of many examples.
This development may be a bit more surprising, though: According to an October 2024 study in the International Journal of Cancer, two fatty acids—omega-3 and omega-6—may actually reduce the risk of certain cancers.
“These findings are based on blood levels of omega-3 and omega-6, which may be more accurate for assessing cancer risk than dietary intake alone,” adds Dr. Yana Puckett, MD, a surgical oncologist with JustAnswer. “Both fatty acids appear beneficial across several cancers, but the effects are complex.”
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How Those 2 “Omegas” Are Linked to a Lower Risk of Certain Cancers
The way omega-3 and omega-6 fatty acids contribute to a lower cancer risk is in how they affect inflammation regulation and metabolism, according to Dr. Puckett.
“They serve as precursors to molecules that manage inflammatory pathways, critical in the body’s response to tumor growth,” she explains. “These fatty acids also influence cell membrane composition, impacting cell signaling pathways that may inhibit cancer cell growth and survival.”
Dr. Puckett believes consuming foods that are rich in those nutrients could reduce cancer risk—but modestly. She points to the research, saying there’s only a slight association between higher plasma levels of those polyunsaturated fatty acids (PUFAs) and overall cancer incidence.
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“A one-standard deviation increase in omega-6 was associated with a 2% reduction in overall cancer risk, while omega-3 showed about a 1% decrease per standard deviation increase,” she says.
The particular PUFA and type of cancer matter, too. “Omega-6 was linked to a lower risk of 14 cancer types, while omega-3 was inversely associated with five types,” Dr. Puckett adds.
Only four site-specific cancers—ovarian, breast, uterus and lymphoid and hematopoietic tissues, the study says—were not associated with either.
It’s important to note a different finding from the study, as well: Too many omega-3s can actually be harmful, and may contribute to prostate cancer. While the amount that constitutes “too many” is unclear, the Dietary Guidelines for Americans recommends adults eat 1.1 to 1.6 grams of omega-3s a day.
Getting These PUFAs In
So omega-3 and omega-6 may reduce cancer risk. How much of those nutrients is needed to have that effect (however modest)?
“The exact amount or duration needed to achieve protective levels is not fully understood, as the study focused on plasma levels rather than specific intake amounts or timeframes,” Dr. Puckett says. “However, regular incorporation of omega-rich foods into the diet may help maintain beneficial levels.”
Omega-3s are found in foods such as salmon, chia seeds and canola oil. They can help with heart health, disease prevention, brain and eye development, and arthritis.
Omega-6s, which are great for arthritis, allergies, high blood pressure, PMS and more, can be found in various oils, such as sunflower, soy and sesame.
Both can be consumed as supplements, too.
It’s important to clarify that getting cancer is not someone’s fault, and, it’s possible that certain nutrients—like omega-3s and omega-6s—can reduce your risk a little.
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Sources
Dr. Yana Puckett, MD, a surgical oncologist
Associations of plasma omega-6 and omega-3 fatty acids with overall and 19 site-specific cancers: A population-based cohort study in UK Biobank, International Journal of Cancer
Dietary Guidelines for Americans, 2020-2025, Dietary Guidelines for Americans
Omega-3 foods: Incorporating healthy fats into your diet, Harvard Health
Omega-6 fatty acids, Mount Sinai
