Mediterranean Diet May Cut Risk of Head and Neck Cancer by 44%, Study Shows

The Mediterranean diet has long been praised for its benefits to heart health, weight management, and immune support. An international study now reveals that this diet may also significantly lower the risk of developing head and neck cancer, which has become increasingly common in the modern age.

A Landmark Study on Diet and Cancer Risk

Researchers from multiple institutions analyzed data from 11 case-control studies involving over 15,000 participants. Of these, 6,106 had been diagnosed with head and neck cancers, and 9,166 were healthy controls. The results were striking: those who adhered closely to a Mediterranean diet had a 44% lower risk of developing these types of cancers.

This positions the Mediterranean diet as not only protective against heart disease and weight gain, but also as a powerful strategy in cancer prevention.

What Makes the Mediterranean Diet So Protective?

The most significant factor in reducing cancer risk was high consumption of fruits and vegetables — especially antioxidant-rich produce. Other core components of the Mediterranean diet that contribute to cancer prevention include:

• Olive oil – rich in powerful antioxidants that fight damage from free radicals, which can trigger cancer cell growth.

• Legumes and whole grains – promote stable blood sugar and reduce inflammation.

• Moderate intake of fish and dairy – provides essential nutrients while keeping inflammatory markers low.

Researchers believe that the diet's anti-inflammatory and antioxidant effects are key. Chronic inflammation and oxidative stress are both strongly linked to cancer development. By calming inflammation and protecting cells from oxidative damage, the Mediterranean diet helps the body maintain normal cell function and a stronger immune response.

What to Eat More Of

The study encourages increasing intake of:

• Green leafy vegetables, carrots, tomatoes, and peppers – all rich in antioxidants that protect cells from damage.

• Healthy fats – particularly monounsaturated fats found in olive oil and fatty fish like salmon, which support heart health, reduce inflammation, and enhance immune function.

• Red wine in moderation – one glass per day may provide additional health benefits due to polyphenols, natural compounds linked to reduced risk of chronic diseases, including cancer. (Too much alcohol, however, reverses these benefits and may increase cancer risk.)

This new research adds to a growing body of evidence supporting the Mediterranean diet as one of the healthiest eating patterns in the world. Beyond heart and metabolic health, it offers potential protection against certain cancers, especially when focused on whole, plant-based foods and anti-inflammatory nutrients.

Incorporating more vegetables, olive oil, legumes, fish, and a moderate glass of red wine into your diet may not only enhance quality of life, but also contribute to long-term disease prevention.