為什麼吃橄欖油癌症風險會下降？今天聊聊橄欖油的防癌抗癌特性｜Everyday Cooking Oil That Helps You Fight Cancer

[@張適恆醫師]

影片字幕逐字稿英文翻譯 English translation of the video transcript ⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇ In the long history of dietary culture, low-fat diets were once considered the epitome of healthy eating. The advice to avoid too much oil was a standard recommendation from cardiologists to their patients. The notion of "eating less oil for heart health" wasn't questioned until the last few decades of the 20th century. During that time, the Mediterranean diet, known for its healthy fats, emerged as a prominent example of a healthy eating pattern. The debate between the Mediterranean diet and low-fat diets began to heat up around 2006 and reached a fever pitch in 2013. In that year, the New England Journal of Medicine published a landmark randomized controlled trial called PREDIMED, which revealed significant findings regarding cardiovascular events. It found that individuals at high risk for cardiovascular disease who followed a Mediterranean diet rich in olive oil experienced fewer heart attacks, strokes, and cardiovascular-related deaths compared to those on a low-fat diet. The risk was reduced by 30%, highlighting the benefits quite clearly. Since then, the advice to "eat the Mediterranean diet" and "consume healthy oils" has become common among physicians and nutritionists. Of course, the health benefits of consuming good fats are numerous. For our cells to function properly, the cell membranes, which are primarily made of fatty acids, must be healthy. These fatty acids include saturated, monounsaturated, and polyunsaturated fats. Among these, monounsaturated and polyunsaturated fatty acids are crucial for maintaining the fluidity of cell membranes and allowing the attached proteins to function effectively. For example, brain cells require about 40% DHA to function optimally. DHA is an omega-3 polyunsaturated fatty acid, also known as a good oil. Good oils not only help form cell membranes and support protein function but also possess antioxidant properties. Combined with various phytochemicals, they can reduce oxidative damage from free radicals, thereby decreasing the likelihood of cancer cell formation. In recent years, research into the cancer-preventive and anticancer effects of various cooking oils has grown. If we were to identify a type of oil with the richest research data showing positive results in both cancer prevention and treatment, it would undoubtedly be olive oil. In 2022, a comprehensive analysis conducted by the University of Athens, Greece, reviewed 45 studies and found that those who consumed the most olive oil had a 31% reduced risk of developing various cancers. Among all cancers, the most notable reduction was in urinary system cancers, with a 54% decrease, followed by breast cancer at 33%. Additionally, a May 2024 study tracking Italian adults over 13 years found that those consuming the most olive oil experienced a 23% reduction in cancer mortality. This “most” refers to consuming at least three teaspoons of olive oil daily. Generally, one teaspoon is about 5 cc, totaling 15 cc of olive oil. In Milan, Italy, a 2020 analysis of 1,400 women with breast cancer revealed that those consuming the most olive oil had a 35% lower mortality rate. Clearly, consuming more olive oil appears to have numerous positive reports for both cancer prevention and treatment. But why does olive oil have these benefits? It mainly comes down to its components. The primary fatty acid in olive oil is oleic acid, an omega-9 monounsaturated fatty acid. Besides oleic acid, olive oil is rich in phytochemicals and antioxidants, offering significant protection to our bodies. Extra virgin olive oil (EVOO) retains the highest amount of nutrients, so it is recommended to choose EVOO when purchasing olive oil. Oleic acid has been shown in several cell and animal studies to reduce inflammation and inhibit the proliferation and invasion of cancer cells. Additionally, oleic acid suppresses the HER-2 gene, making cancer cells less likely to divide, invade, or become resistant to chemotherapy. The HER-2 gene, if activated, produces a protein also called HER-2, which, when overexpressed in cancers like breast and ovarian cancer, makes the cancer cells more aggressive, proliferative, resistant to chemotherapy, and prone to recurrence. HER-2 and similar genes are considered oncogenes, and there are about 50 of them in the human body. Approximately 25% of breast cancer patients have a more difficult prognosis due to active HER-2 genes. Olive oil’s benefits for breast cancer patients are likely related to its suppression of the HER-2 gene. Further studies have found that feeding mice large amounts of extra virgin olive oil increases the levels of a protein called CB1 in their colon cells. CB1 is significant because it induces apoptosis in colon cancer cells, helping control tumor growth. In 2023, the UK's Cancer Research Institute tested a compound derived from oleic acid called 2-OHOA on 21 patients with malignant brain tumors (GBM). They found that one-quarter of the patients experienced significant control of their condition, with one patient managing to control the disease for up to three years. This highlights oleic acid’s potential in cancer treatment. Additionally, olive oil contains a phytochemical called lignans. As mentioned in previous videos, breast cancer patients consuming high levels of lignans can see a significant reduction in breast cancer mortality by about 30%. Olive oil also contains vitamin E, carotenoids, lutein, and various polyphenols. These important components help explain why consuming large amounts of olive oil significantly reduces cancer incidence and improves survival rates. When using olive oil, there are a few important points to keep in mind, summarized as follows: Choose EVOO: Extra virgin olive oil is produced by washing olives and using mechanical pressing to extract the oil. The oil must have an acidity level below 0.8% to be labeled as EVOO. Acidity measures the proportion of free fatty acids, which are unwanted due to their oxidized nature. Higher acidity levels indicate more oxidation, which can harm health, potentially leading to insulin resistance and increasing the risk of high blood pressure and cancer. Use EVOO Raw or at Low Temperatures: The best way to consume EVOO is directly, in salads, or with bread, as it remains unheated and thus retains its nutrients. If you must cook with it, be mindful of its smoke point, which ranges from 190 to 220°C. The lower the acidity, the higher the smoke point. For sautéing, use medium heat to avoid surpassing the smoke point. Frying should be avoided as it typically exceeds the smoke point and destroys the oil’s beneficial properties. Control Caloric Intake: Research indicates that the beneficial effects on cancer mortality are associated with consuming up to three teaspoons (about 15 cc) of olive oil daily. Excessive consumption may not yield additional benefits and can lead to weight gain, which is a significant risk factor for cancer. For cancer patients who need to gain weight, olive oil can be a good option, but those with reduced fat digestion capacity should adjust their intake. That’s all for today’s discussion. If you’re unsure about which cooking oil to use, olive oil is certainly a good option to consider. This video is independently produced without sponsorship from any olive oil manufacturers, so you can trust the information provided.

[@rogerfilerable]

橄榄油中的橄榄苦苷对粒线体的健康很有帮助

[@wei-chenglee4058]

我比較另類，現代人Omega-6攝取過量，反而是Omega-3攝取太少 因此我是（亞麻仁油＋氧化１０分鐘的大蒜泥）水炒紅鳳菜 mix番茄破壁打成泥＆薑黃粉＊黑胡椒粉現磨 降低甚至不吃Omega-6過高的油，用Omega-3過高的油，去平衡不平衡的天平， 不就能恢復成正常的１：１了 而且食物間也有加乘效果，例如大蒜油可幫助保留Ｂ群 黑胡椒也可以幫助薑黃等物質吸收 番茄跟油脂ｍｉｘ可以加速吸收，破壁微加熱也能加速吸收 總之只要所有步驟全部正確，加成的原理也都正確， 就能得到一道健康料理了

[@Gansol]

亞麻仁油 吸收率只有1-3%，比不上吃一口鯖魚。 別浪費錢買這個油了

[@warpeace5841]

@@Gansol 紫蘇籽油呢

[@chinhockooi6148]

橄欖油的確是最健康的好油，非常喜歡❣️謝謝醫師分享 ❣️❣️

[@ong88868]

願一切法界众生任谁听到看到皆能健康快乐起来又相信佛又开始吃素到健康老去❤

[@魏雅卉]

感謝張醫師詳細解說趕快存起來🎉🎉🎉

[@銀枝李]

感謝用心講解，晚安

[@郭育宏-k6i]

這則影片太有教育意義了, 讚, 謝謝張醫師的知識分享.

[@王淳怡]

謝謝張醫生無私的分享

[@michelletsaimusic]

非常謝謝張醫生分享寶貴的知識❤

[@Vivi-dt6yc]

上個月想起做油醋漬烤蕃茄，在烤或煮蕃茄時只用少量油，在最後完成時才加橄欖油浸泡，油沒有加熱破壞，可以吃到茄紅素又可以吃到不加熱橄欖油。我不太煮飯，所以煮乾麵時加入油漬蕃茄一起吃

[@張適恆醫師]

正確的橄欖油用法👍👍

[@ricolajih]

謝謝您張醫師非常用心與大家分享太棒了🌟🌟🌟🌟🌟👏👏👏🥰🥰🥰🥰👍👍👍👍💕💕💕

[@Julie-wbw]

地中海飲食+蔬食 =\= 佛教的素食，地中海飲食要大量吃洋蔥、大蒜、橄欖油、各類辛香料！而且以原型食物為主，佛教素食中太多加工食品了！

[@lidachen7915]

为张医生的精彩论述点赞👍👍👏

[@驊格格]

謝謝分享，太棒了❤

[@horhooikim2123]

感恩张医师无私的分享❤❤。

[@Meng-g5r]

謝謝醫師無私分享🫶🫶🫶 我家的油超辣…. 配三日苗汁喝，蘿蔔硫素，辣斃了….在不做成生菜沙拉的情況下要喝30ml真的蠻難的…. 為了ko 大腸癌，我會努力💪🏼

[@張適恆醫師]

超棒的，越辣多分類越多☺️

[@Meng-g5r]

@@張適恆醫師 謝謝醫生大回覆🙏🙏🙏

[@shoeimawlin1573]

謝謝張醫師的詳細說明, 有一個專業數據做一些補充., 游離脂肪酸的含量是國際橄欖油分級的標準, 一般天然冷壓的橄欖油正常約在0.3%左右, 那些標榜0.1%基本上是經過高溫精煉的, 可以冒溫到230度, 但是已經破壞所有的營養成分.

[@張適恆醫師]

原來如此 謝謝你的補充喔

[@陳美妙-h2w]

橄欖油真的很好！ 問題是現在市面上 有很多假的橄欖油 消費者難以判斷

[@張適恆醫師]

盡可能還是認明EVOO 另外，我會一直換牌子，這樣也可以降低風險

[@familyhung9065]

很好的分享🙏🏻張醫師謝謝😊

[@玫子-y2o]

謝謝醫生，想買試試看😊

[@Monitor2023]

*_GREAT channel. Thank you Doctor for your time and effort to make this episode. Wish you all the best._*

[@ong88868]

感恩感谢 ❤❤❤❤❤❤❤❤❤❤

[@謝貝玉]

我橄欖油用完還沒買吃椰子油煮排骨湯。用水加椰子油炒菜

[@momosheep45]

謝謝張醫師解說。健康平安😊

[@MamamaMamama-r3n]

謝谢醫師

[@suhuachen8583]

很棒的健康資訊，我分享給所有我的好朋友！謝謝張醫師！

[@Hellokitty9151s]

特级初榨橄榄油必须是未精炼的，从一个国家购买，并且必须有生产日期和有效期，有机的更好 每天空腹喝一汤匙对健康确实有好处

[@abbylw9621]

如果要煎或炸，我會用動物油。我會用橄欖油配蔬果吃，或直接口服一湯匙橄欖油😅。

[@張適恆醫師]

橄欖油最棒的吃法👍👍

[@yoyochung-rh1qv]

謝謝張醫師❤

[@fanli8593]

希望得到多讲些

[@stephchou7773]

感謝醫師分享❤

[@楊素玉-v3l]

謝謝您

[@ong88868]

医生 以后关键词放大出来 时间短 对更多精神累的人 更会去看 感恩啊❤

[@張適恆醫師]

好的，之後把它突顯一下

[@hsianfans]

很棒的分享❤

[@張適恆醫師]

謝謝您🥹☺️🥹

[@hsianfans]

@@張適恆醫師 看yt無法做筆記。邊聽podcast 邊把備忘錄馬上記錄擺在一起，絕配啦！ 看著醫師就忘了要寫什麼了😅😅😅😅🤣🤣🤣

[@haofreeman1745]

怎麼買到真正的EVOO橄欖油又是一個大問題了？

[@seetrip]

橄欖油一定要吃原味，不加熱的😀 還有橄欖油環境溫度跟濕度敏感，容易變質。 義大利那個歐洲研究，長達10年，他們的認証（是什麼，英文我聽不懂）還統一找德國。我剛好有看到研究員自己視頻，他們是把油直接寄到60-80歲的家裡。 整個研究包含每天10cc或一直加到40cc,整個死亡降低風險數據。 橄欖油的多酚多寡，來自於辣味跟苦味。重點就是這個~~~，跟大蒜一樣啊！不辣就......。 明年好市多的油，不知道我還買得起嗎？😅

[@張適恆醫師]

現在全球氣候劇烈變化，橄欖的產量真的越來越少了

[@user-Joseph5168]

我剛剛好有點愛喝冷壓橄欖油😊

[@user-lu4dc3yv8n2]

現在問題是 目前的果實產量 無法供應全球人啊 黑不用說了 除了NBA賺大錢可以買 黃 人數也好多 幾十億人 橄欖果實跟不夠啊（有果就可以自榨）高品質好像只有那裡有 中東 除了有錢的可以買 7:17大多數的橄欖油都會得癌

[@user-Joseph5168]

​@@user-lu4dc3yv8n2冷壓第一道生喝沒問題

[@unistarucola921]

@@user-lu4dc3yv8n2 +1000000 仿冒的橄欖油 比鑽石還多。

[@meihuachuang9464]

張醫師請問，有新聞報導過，真正的冷壓橄欖油很少，市面上大部份都是合成的，不知道張醫師是否看過相關文獻謝謝你

[@張適恆醫師]

認E V O O還是比較保險的，當然不肖廠商還是會有的，所以可以輪流買來減低風險喔

[@meihuachuang9464]

@@張適恆醫師 謝謝回復

[@touzhele-sv1zq]

猪油也是好油

[@peggyliu1020]

請問醫師能推薦適合與加熱用的油品嗎？

[@張適恆醫師]

EVOO其實是適合的，我在影片後段有講得很詳細喔

[@李念錞]

感謝醫師

[@dickyhuang1136]

請問醫師，我因為肝癌切除了部分肝臟跟膽囊，這樣還可以每天直接喝一匙橄欖油嗎？謝謝！

[@張適恆醫師]

消化脂肪的能力會比較弱，可以先從一茶匙開始，然後最好配一點其他食物，不會拉肚子再慢慢往上加

[@wengjianmei7966]

请问什么是地中海饮食？

[@amei1225]

苦茶油有防癌、抗癌的特性嗎？

[@shaneyang5836]

想請問醫師，非’EVOO‘的橄欖油是否仍比一般的油品好？例如葡萄籽油、酪梨油

[@張適恆醫師]

抗氧化物會少很多，所以不見得比較好，但就算是精製橄欖油還是蠻耐熱的

[@龔盟晴]

張醫師請問選初榨冷壓橄欖油就可以了，對嗎？

[@張適恆醫師]

要選「特級」初榨冷壓橄欖油，初榨冷壓橄欖油只是VOO喔

[@龔盟晴]

@@張適恆醫師 了解，謝謝

[@林玲-g2s]

感謝張醫師無私的分享❤

[@warpeace5841]

我今天想說我買的橄欖油有果香，它單吃應該是甜的吧，吃一口之後竟然是辣的。 然後大數據就給我推這條😂⋯⋯ Btw 我谷歌一下說每人每天需要的油脂30-40克？ 這樣是要15克橄欖油配上其他油？

[@張適恆醫師]

演算法太厲害了😄😄 可以30 CC都從橄欖油來喔

[@kkmong]

游離脂肪酸的所謂游離是錯誤解讀成氧化！

[@陳妞妞-b3j]

市面上的橄欖油這麼多，真的不知道該怎麼樣選擇，請問張醫師有推薦的品牌嗎？

[@張適恆醫師]

我不會特別挑品牌，不過會挑特別辣的😆

[@陳妞妞-b3j]

謝謝您的回覆

[@黃文鎮-y3q]

全聯的 Syllogi 希臘的 楓康的 Egregio 西班牙的 家樂福的 Oleum 希臘的 以上 可試試！ 很重要‼️ 義 大 利 的 別 買 ！

[@陳妞妞-b3j]

謝謝你的建議。

[@張嘉恆-r4m]

苦茶油，可以嗎？

[@張適恆醫師]

可以的

[@porta2079]

在台灣苦茶油比橄欖油貴

[@deerhsu1413]

橄欖油和苦茶油選一個誰最好？

[@張適恆醫師]

都很好，苦茶油就是東方的橄欖油～

[@samsungsamsung-u5l]

請问張医師红棕油是好油吗？ 可以直接喝吗？謝謝医師

[@張適恆醫師]

紅棕櫚油有50%的飽和脂肪酸，容易引起慢性發炎，雖然他裡面有其他的營養，例如類胡蘿蔔素跟維他命E，但飽和脂肪還是太高了，建議不要喝太多

[@ricolajih]

感謝在感謝🙏👍👍👍👍👍🥰🥰🥰👏👏👏

[@ritalei8667]

請問煎炸用什麼油比較好？

[@張適恆醫師]

EVOO、酪梨油都可以

[@瑞瑞-v4c]

榛果油也是好油嗎？

[@張適恆醫師]

是的，他跟橄欖油一樣以油酸omega9為主喔

[@瑞瑞-v4c]

榛果油可生飲嗎？

[@張適恆醫師]

可以的

[@NamoAmitabha628]

橄欖油是歐賣卡w9…所以w9我就只選苦茶油吃、苦茶油是w9這樣有吃苦茶油不吃橄欖油可以嗎、

[@張適恆醫師]

當然可以，苦茶油就是東方的橄欖油

[@NamoAmitabha628]

@@張適恆醫師 是嗎、感恩醫生

[@jeannemeng7916]

👍👍👍

[@leongripple4783]

請問椰子油是否也是好油呢

[@張適恆醫師]

椰子油富含飽和脂肪，比較起來我會比較偏好橄欖油，不過飽和脂肪的好處就是穩定

[@fanli8593]

请问是不是初榨橄榄油很辣。奇他就不辣

[@張適恆醫師]

EVOO其實也有不太辣跟很辣的，越辣的代表多酚類越多。EVOO以外的橄欖油幾乎都不會辣。

[@huichinqin3653]

為什麼在歐洲買的最好的初榨橄欖油沒有EVOO 表示呢？

[@張適恆醫師]

初榨橄欖油只是VOO 特級初榨橄欖油會寫extra virgin olive oil 或者是縮寫EVOO

[@huichinqin3653]

@@張適恆醫師 是的 又看到，我买的是希腊产的Extra Virgin Olive Oil. 铁桶装的。多谢医师。

[@水晶-o1t]

​@@張適恆醫師 謝謝

[@ivyivy6982]

陳博士在20年前就叫大家多吃好油了只是大多數人都不相信。 我已經10年以上，每天冷喝好油30-60g以上，總膽固醇偏低，高密度多，低密度脂肪很少

[@張適恆醫師]

恭喜恭喜🥹

[@giles37448]

發煙點不代表油質開始變了。

[@張適恆醫師]

是的

[@Ameing..]

那火麻油健康吗？

[@張適恆醫師]

健康。 他的Omega6跟Omega3比例大約是三比一，但因為都是多元不飽和脂肪酸，非常不耐熱，不要用來煮菜。

[@Gansol]

你的大字報要不要放中間一點

[@鴻翔-z1k]

❤❤❤

[@huichinqin3653]

標識

[@AH-op6qz]

請問牛油果油是不是更好？

[@張適恆醫師]

酪梨油也很不錯喔

[@張適恆醫師]

但沒有辦法說誰比較好

[@frozenflame9903]

@@張適恆醫師中國人飲食上少吃沙拉，用煎炸的菜品也不少，用EVOO去烹製煎炒炸的菜式好像有些浪費，據說酪梨油的冒煙點較高，不知成分如何，對健康好處大嗎？有人說精製植物油，像芥花子油丶葵花子油跟花生油丶玉米油都對身體有害，不知是否真的。

[@真快樂-v8f]

重點是買的油是真的橄欖油嗎！

[@張適恆醫師]

要買到真的橄欖油以及E V O O其實不太難

[@ong88868]

医生 没精力听完 是不是用橄榄油就是可以的？

[@張適恆醫師]

沒錯，簡短的結論就是這樣！

[@fengfengminemine]

拿来蘸面包🍞？不好吧

[@vicki8305]

可以沾酸麵包

[@seetrip]

可以啦，如果習慣還改不了，有總比沒有好啊！等到橄欖油開始影響腸道菌時，自然而然就會避開垃圾食物了🎉

[@kao5569]

麵包???還是少吃為好... kzbin.info/www/bejne/kIvQgq1mnJWNabM kzbin.info/www/bejne/ZqHLpIqhiraMjsU

[@張適恆醫師]

麵包也有好的添加物少的。我們在運動的時候還是需要高碳，所以一味地低碳甚至無碳飲食對身體不見得比較好

[@聞仲-g6d]

謝謝謝謝，獲益良多

[@李永祥-u3r]

不知道是哪裡聽來的？

[@張適恆醫師]

請仔細看看影片，裡面明明就有一堆科學數據

[@wei-chenglee4058]

我比較另類，現代人Omega-6攝取過量，反而是Omega-3攝取太少 因此我是（亞麻仁油＋氧化１０分鐘的大蒜泥）水炒紅鳳菜 mix番茄破壁打成泥＆薑黃粉＊黑胡椒粉現磨 降低甚至不吃Omega-6過高的油，用Omega-3過高的油，去平衡不平衡的天平， 不就能恢復成正常的１：１了 而且食物間也有加乘效果，例如大蒜油可幫助保留Ｂ群 黑胡椒也可以幫助薑黃等物質吸收 番茄跟油脂ｍｉｘ可以加速吸收，破壁微加熱也能加速吸收 總之只要所有步驟全部正確，加成的原理也都正確， 就能得到一道健康料理了

[@張適恆醫師]

這個recipe實在是太強了！！

[@andrewwsuk]

感謝醫師分享

[@janetyang5755]

👍👍👍