The Cancer Research
Raspberries offer distinct benefits to a healthful diet focused on reducing cancer risk.
Their unique combination of high dietary fiber and ellagitannin compounds play an important role in potential to reduce cancer risk. Individual differences in genes and gut microbiota may influence the anti-cancer activity of this berry.
Interpreting the data
After a systematic review of the global scientific literature, AICR/WCRF analyzed how fruits and their nutrients affect the risk of developing cancer.
- Evidence categorized as “convincing” or “probable” means there is strong research showing a causal relationship to cancer—either decreasing or increasing the risk. The research must include quality human studies that meet specific criteria and biological explanations for the findings.
- A convincing or probable judgment is strong enough to justify recommendations.
- There is probable evidence that foods with dietary fiber DECREASE the risk of:
- Colorectal cancer
- There is probable evidence that fruit and non-starchy vegetables combined DECREASE the risk of:
- cancers of the aerodigestive tract (mouth, pharynx, nasopharynx, larynx, esophagus, lung, stomach, and colorectal cancers)
- Evidence categorized as “limited suggestive” means results are generally consistent in overall conclusions, but it’s rarely strong enough to justify recommendations to reduce the risk of cancer.
- There is limited evidence that fruits may DECREASE the risk of:
- Lung cancer (in people who smoke or used to smoke tobacco) and squamous cell esophageal cancer
- Limited evidence suggests that foods containing vitamin C may DECREASE the risk of:
- Lung cancer (in people who smoke) and colon cancer
Ongoing Areas of Investigation
- In cell and animal studies, anthocyanins influence cell signaling in ways that increase antioxidant, anti-inflammatory and carcinogen-deactivating enzymes. They inhibit cancer cells’ growth and ability to spread and activate signaling that leads to the self-destruction of abnormal cells.
- In cell and animal studies, phenolic acids increase cells’ antioxidant and anti-inflammatory defenses against damage that could lead to cancer. Emerging evidence in animal studies suggests they may also improve glucose metabolism and decrease insulin resistance, and alter the gut microbiota (microbes living in the colon), creating an environment in the body less likely to support cancer.
- Tannins such as ellagitannins and proanthocyanidins are complex compounds that are mostly unabsorbed. Microbes in the gut break them down to form other phytochemicals.
- Ellagitannins are broken down in the digestive system to ellagic acid and then to urolithins that can be absorbed into the body. In cell and animal studies, ellagic acid and the urolithins that form from it increase antioxidant enzymes, decreasing free radical damage to DNA that can lead to cancer. By influencing gene expression, they decrease growth and stimulate the self-destruction of several types of cancer cells.
- In some cell studies, urolithins inhibit the aromatase enzyme that produces estrogen and inhibits the growth of estrogen-responsive breast cancer cells.
- Animal studies show decreased inflammation in the colon with ellagitannins and the compounds that form from them at levels that could be reached by people eating a healthful diet.
- In limited animal studies, raspberries increase antioxidant enzyme activity, decrease oxidative stress, and reduce inflammation and tumor incidence in the colon.
- Laboratory studies need to be interpreted with caution. Cell studies often use phytochemical compounds as found in berries, but these are broken down into other compounds that circulate through the body. And laboratory studies may use phytochemicals in concentrations far beyond levels that would circulate in the body.
Human studies related to raspberries and cancer risk compare groups of people who consume relatively high and low amounts of total fruit, dietary fiber, berries, or raspberries specifically.
People who eat more fruits have a lower risk of a wide range of cancers. This probably reflects combined protection from many different nutrients and compounds they contain.
Dietary Fiber: Observational population studies link high dietary fiber consumption with reduced risk of colorectal cancer. One meta-analysis of 16 prospective studies also link dietary fiber with a lower risk of breast cancer. However, analysis for the AICR/WCRF Third Expert Report considered the potential for an association of dietary fiber and this and several other cancers and found the evidence too limited to support a conclusion.
Vitamin C: Population studies comparing people with higher and lower levels of vitamin C in their diets, and especially levels circulating in their blood, link higher amounts with lower overall risk of cancer. This effect is larger when comparing people with very low levels to moderately increased levels than comparing people with moderate and much higher levels. Higher levels of vitamin C from foods are linked with a lower risk of lung cancer among people who smoke tobacco, although not in those who used to smoke or who have never smoked. People with more vitamin C in their diet are also less likely to develop colon cancer. That’s even after adjusting for other risk factors for colon cancer, such as alcohol, red meat and tobacco. Evidence for both lung and colon cancer is rated as Limited Suggestive in the AICR/WCRF Third Expert Report, and more research is needed. Ellagitannins and urolithins: Bacteria in the colon convert ellagitannins from raspberries and other berries to ellagic acid and then to urolithins that can be absorbed. People differ dramatically in the amount and types of urolithins they produce from ellagic acid, which could cause differences in the benefits people get from these foods.
Flavonoids found in raspberries: Higher levels of anthocyanins in the diet were strongly associated with lower levels of markers of inflammation, and flavonols and flavan-3-ols were linked with lower levels of oxidative stress in a cross-sectional analysis of a large population study. But human studies are limited and do not consistently show the benefits seen in animal and cell studies, so more research is needed.
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