均衡且充足的營養對健康很重要，這六種營養素對防癌尤其重要｜Six Critical Nutrients That Help You Prevent Cancer

[@張適恆醫師]

字幕英文翻譯 English translation of the video transcript ⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇ Hidden hunger is a term used to describe the phenomenon of widespread micronutrient deficiencies in societies where food is abundant. Modern people, due to work, life, and entertainment, have increasingly deprived themselves of time that should be spent in the kitchen preparing their own meals. Our daily meals have largely been replaced by products manufactured on production lines. These factory-made foods often suffer from varying degrees of nutrient loss. Over time, although they provide enough calories, many essential nutrients gradually become insufficient. In 2023, an analysis of the Global Burden of Disease Database, which covers health data for nearly the entire human population, found that cancer deaths caused by poor diets and the accompanying metabolic problems have tripled over the past 30 years. This shows that we are nurturing cancer with bad food, severely threatening our health. Our bodies are very sophisticated, constantly working to prevent cancer cells and tumors from forming within. Tasks such as repairing damaged DNA, clearing out old cells and tissues, removing harmful substances, and maintaining a healthy immune system all require the participation of many nutrients. Therefore, consuming the right and sufficient nutrients to ensure the body’s anti-cancer defense line remains intact is something we must do if we hope to avoid illness. So today, I want to talk about a few nutrients that are closely related to this anti-cancer defense line. Please treat this as a checklist and remind yourself not to overlook these key nutrients that help the body stay away from cancer. The first is Zinc. We know that cancer cells originate from DNA damage. When DNA accumulates too much damage and surpasses the body's ability to repair it, that's when normal cells begin to turn into cancer cells. The key to helping the body ensure proper DNA production and repair is zinc. How does zinc do this? The reason is that it combines with the body’s proteins to form zinc finger proteins. These zinc finger proteins have a special characteristic: they bind tightly to the body’s DNA and act as supervisors during DNA replication, ensuring that the replicated DNA is correct. Additionally, when DNA is already damaged, zinc helps the body’s P53 protein repair the damaged DNA fragments. This shows how important it is to ensure that the body has enough zinc to avoid DNA damage. Furthermore, when the body fights cancer, it requires various types of immune cells to form an army to eliminate cancer cells. Zinc is also the activator behind these diverse immune cells. Zinc deficiency increases the risk of various cancers. In a previous video, I also mentioned that local research has found that supplementing zinc for patients with advanced head and neck cancer undergoing radiotherapy and chemotherapy can reduce the chance of tumor recurrence after three years. So, be sure to absorb more than 15 milligrams of zinc daily. The second nutrient that cancer cells most hope you're lacking is folate. Folate, also known as Vitamin B9, is a member of the Vitamin B complex. It is water-soluble and very sensitive to heat, mainly found in vegetables, beans, nuts, and whole grains. People deficient in folate are more prone to cancers such as esophageal, colon, and cervical cancers. Conversely, people who consume a diet rich in folate significantly reduce the risk of breast, pancreatic, and lung cancers. Folate prevents cancer cell formation through its involvement with DNA. It helps keep the body's DNA stable and less prone to mutations. When observed under a microscope, our DNA looks like a zipper. This is known as the double helix structure, and the teeth of the zipper are made of four bases, A, T, C, and G. A pairs with T, and C pairs with G. Before DNA synthesizes proteins, RNA must be produced. RNA is similar to DNA but with one difference: the T in DNA is replaced by U in RNA. The body deliberately changes T to U in RNA because this makes RNA unstable and allows it to degrade quickly, a necessary feature for RNA. However, DNA cannot afford this instability. It needs to be stable, so its structure requires T, not U. Occasionally, mistakes occur, and U gets inserted into DNA, making it unstable and more prone to mutations, potentially leading to cancer cells. Fortunately, folate can fix this by converting the U back into T, restoring DNA’s stability. We need about 400 to 600 micrograms of folate daily. Folate is especially important for developing fetuses as it ensures proper central nervous system development, so pregnant women must ensure adequate folate intake. The third nutrient is Vitamin D. I have previously devoted two videos to the importance of Vitamin D in cancer prevention. In short, Vitamin D deficiency increases the risk of many cancers, and cancer patients with low Vitamin D levels tend to have poorer outcomes, including lower survival and higher recurrence rates. Vitamin D, being both a vitamin and a hormone, has a wide-reaching impact on the body. Almost every cell's function relies on Vitamin D. It regulates the immune system, controls cell differentiation and apoptosis, and influences the expression of oncogenes and tumor suppressor genes. There isn’t a one-size-fits-all recommendation for Vitamin D intake because the amount needed depends on the concentration in the blood. So, be sure to keep your blood Vitamin D (25OHD) levels above 30 ng/ml. The fourth nutrient that cancer cells most want you to lack is iodine. Iodine, besides being essential for thyroid hormone production, regulates cell replication and apoptosis. Studies have shown that iodine deficiency is linked to several cancers, including stomach, breast, prostate, and thyroid cancers. However, iodine deficiency can easily go unnoticed, making it a hidden risk factor for cancer. If you rarely eat seafood like fish, shrimp, or seaweed, prefer imported salt without iodine, or live in an inland area where most of your food comes from the land, not the sea, you should be particularly cautious about iodine intake. People may have flaws, but don’t let one of them be an iodine deficiency! Adults need about 150 to 300 micrograms of iodine daily. For example, 100 grams of seaweed contains 200 micrograms of iodine. However, it’s best not to rely solely on salt for iodine intake because salt consumption should stay below six grams daily. Instead, consider iodine-rich foods like seaweed. If you have hyperthyroidism, autoimmune thyroiditis, or thyroid nodules, you should limit iodine intake to around 50 micrograms daily. The fifth nutrient is Vitamin A. Vitamin A isn’t a single substance but a group of similar nutrients that perform similar functions in the body. These nutrients can be divided into two categories: retinol and related substances from animal foods, and carotenoids from plant foods, the most well-known being beta-carotene. Carotenoids are precursors to retinol, the active form of Vitamin A. Large-scale analyses show that people with long-term Vitamin A deficiency are more prone to cancers such as lung, skin, stomach, breast, ovarian, and cervical cancers. Vitamin A plays a major role in cancer prevention through its antioxidant properties. It can remove free radicals in the body, preventing damage to cell membranes and reducing chronic inflammation. Cancer cells thrive on chronic inflammation, so preventing it makes it harder for cancer to survive. Ensure adequate Vitamin A intake. While many foods contain Vitamin A, deficiencies can still occur in people with extremely unbalanced diets, such as those who rarely eat dairy products or fruits and vegetables. The recommended daily intake is 700 to 900 micrograms, which is about 2,000 to 3,000 International Units. Be careful not to exceed 10,000 units daily, as excess Vitamin A can harm the liver. The sixth nutrient that cancer cells most want you to lack is selenium. Selenium is another trace mineral essential to human health. It works by binding to important proteins in the body. Selenium's main function is to regulate the immune system, essentially controlling the deployment of immune cells, particularly white blood cells that are highly effective at killing cancer cells. For example, our body has a group of white blood cells called helper T cells, which can be divided into two types: Th1 and Th2. Th1 cells release chemicals that prompt white blood cells to attack tumors, while Th2 cells do the opposite, ordering the immune system not to attack tumors. Selenium’s role is to shift the balance towards Th1 cells, enhancing the immune response against cancer cells. In addition to immune regulation, selenium itself is an antioxidant that helps reduce oxidative stress in the body. Studies show that selenium deficiency increases the risk and mortality of many cancers. We need about 50 to 70 micrograms of selenium daily. Seafood is the richest source of selenium, and garlic, mushrooms, and pumpkin are also good sources. If you’re considering supplements, yeast-bound selenium has high absorption rates. So, these are six important nutrients that can help you stay away from the threat of cancer. Always pay attention to whether you are lacking in any of them. Of course, don’t neglect other nutrients just because of this video. A balanced and adequate intake of nutrients is essential for both cancer prevention and overall bodily function. That way, hidden hunger won’t come for you. That’s all for today. I hope this video brings you more insight, and thank you for watching. See you in the next video. Bye-bye!

[@wingyinlai88]

鋅，葉酸(B9)，維D，碘，維A，硒

[@aaronhsu1371]

最喜歡張醫師的影片，沒有廢話，沒有音樂干擾，只講重點

[@printart8979]

+1

[@sandywong2005]

@@aaronhsu1371 對！有些講者會加入一些吵耳的背景音樂，干擾讀者收看影片，還是喜歡張醫師沒有背景音樂下把內容解釋得清清楚楚👍🏻

[@YvonneHsu0130]

非常感謝張醫師，您的視頻可以幫助很多人。

[@printart8979]

謝謝張醫師的分享，很喜歡張醫師的影片內容，沒有過多的鋪陳和敘述，直接切入重點，再怎麼沒耐心都能看完❤

[@tedchen2697]

張醫師確實專業又強調重點。如果把這6種營養素所包含的食物類別提供，更能使一般非專業人士吸收了解，進一步落實在日常飲食習慣中。

[@Ooo-g4r]

最大開眼界的防癌影片!!!原來微量營養這麼重要

[@youjielan7414]

謝謝醫生🎉❤

[@素碧許]

抱歉我不懂這社備 等我找人設定後再回饋 謝謝張醫師。

[@sunsun2471]

謝謝張醫師的講解，辛苦了，感恩。🎉🎉🎉🎉🎉🎉

[@yukyimyiu]

感謝張醫生,為癌友整理一堆實用的資訊。内容簡潔易懂,對個别細節,亦有重點提示注意。真的是非常非常實用的視頻。🙏

[@唬爺-i9k]

感謝張醫師詳細解說 獲益良多

[@sandywong2005]

睇張醫師嘅頻道，永遠都收穫滿滿👍🏻

[@seetrip]

感謝醫生，一個大整理，讓腦霧有輔助

[@hsianfans]

多樣均衡飲食攝取，食物不過度烹煮。

[@jenlin6058]

非常感恩張醫師～❤

[@伍鑽墘]

感謝張醫師

[@徐文韻]

多謝張醫師的知識分享❤

[@鈺鈺張]

感謝張醫師.解說

[@chuanjuchaing7876]

謝謝

[@陳麗嬋-v8p]

很感謝張醫師分享！謝謝！ 🙏🙏🙏

[@oxhead4020]

謝謝張醫師詳盡的解釋，讚...！！

[@Tendrepoison]

感謝張醫師的解說🙏除了iodine 其它的幾乎每天補充，好一點的眼睛綜合保健品就會都包括了。

[@LDS00000one]

鋅本身已有意識從食物攝取 但每日僅能攝取 10~12mg 離男性建議值 15mg 還有段差距 只好每週另外補充 30mg *2 (分兩天)

[@張適恆醫師]

這樣可以

[@Cat.the.Roblox.girl.]

生蠔克下企

[@賴小賴-f2h]

我今天也在電視看到張醫師代言的 娘家大紅麴 我要去買

[@張適恆醫師]

謝謝您的支持😊

[@Ooo-g4r]

醫師突破盲點 我們的生活飲食都被商人們控制著 商人要我們吃什麼 我們就吃什麼 大眾不懂身體營養需求 以為吃飽了就好

[@平海夕漫漫]

坐等總柴出現中❤

[@張適恆醫師]

不會令您失望的

[@玫子-y2o]

酵母硒要怎麼攝取呢😅感謝張醫生到時再來做功課，謝謝您😊

[@張適恆醫師]

一天大約50到70微克，盡可能不要超過200微克

[@sophiagi1902]

請問醫生，目前有吃保健食品鋅硒銅，不知道是否ok,鋅銅彼此相合嗎？謝謝醫生

[@張適恆醫師]

鋅跟銅若是都不過量，那是不會互相影響的，加上硒也沒有問題

[@Monitor2023]

多謝！

[@Monitor2023]

非常感謝張醫師的時間和心機 🤝🤝 這段片子價值= 黃金 👍👍 👍

[@張適恆醫師]

超級感謝您😊

[@zoanthropy18k]

不好意思!請問張醫師: 提到鋅,是否不能缺少鎂? 另外, 在節目中,對於狗的癌症/腫瘤,能不能順便也提出一些指引?非常感謝!

[@張適恆醫師]

鋅補過頭的話會影響鎂的吸收，造成鎂缺乏，所以一定不能補過頭。這裡的補過頭指的是每天一兩百毫克的鋅。跟鋅的每天需要量差很多。 關於狗的部分，因為我不是獸醫，所以可能無法講解這方面，可以去看看優質的獸醫頻道喔😊

[@an花枝丸]

鋅算很容易攝取到嗎？ 對魚腥味嚴重偏食

[@張適恆醫師]

只要沒有吃素的話，問題就不大，因為所有的肉類都含有豐富的鋅。但若是吃素，就要多攝取堅果跟豆類。

[@HangQiMa]

南瓜子富含锌，一天10-20粒大概要吃，资讯内容未经确认。

[@素碧許]

我是肝癌三期病人 請問張醫師 是否可以幫我開養病菜單嗎？我會匯該給的處方費喔！張醫師可以幫我嗎？

[@張適恆醫師]

您好，網路上資訊不足，所以真的無法為您評估，您住台北嗎？若方便可以從官方Line帳號找我預約喔。

[@yjl7552]

從保健食品攝取也可以嗎？

[@張適恆醫師]

可以，但請記得不要過量

[@鈺鈺張]

請張醫師 本人現化療.因本人吃素怕營養不夠 每天2瓶罐裝的如亞倍那種營養品 不是否.影響身體

[@張適恆醫師]

化療中最好可以攝取到每天每公斤1.5克的蛋白質，可以算算看。例如60公斤的話，就是每天90公克的蛋白質，對照一下營養品的標示就知道要喝多少了。 另外，可以考慮在化療期間吃一點肉，這樣攝取蛋白質更容易喔。

[@Rainbow26900]

請問張醫師，我每日都攝取1000 IU的D3。那麼仍需要另外攝取維他命D嗎？

[@張適恆醫師]

通常這個劑量是夠的，但最好可以抽血佐證

[@Rainbow26900]

吾該晒張醫師！

[@邱伊曼]

鋅的食物是哪些？

[@張適恆醫師]

肉類海鮮堅果豆類，這些含量最豐富

[@janetyang5755]

👍👍👍

[@寶寶-g4j]

👍👍👍👍👍👍

[@wingsangyip1023]

多謝！

[@張適恆醫師]

超級謝謝您😊

[@minminmin4168]

謝謝張醫師

[@hunghung-zx5di]

多謝❤

[@Maggie-x5f]

謝謝張醫師