When we think about preventing cancer, we usually imagine habits such as exercising, avoiding tobacco, or having regular medical check-ups; however, there is a factor that may go unnoticed and that plays an equally important role: minerals. These micronutrients, although required in small amounts, are essential to maintain cellular balance and strengthen our defenses against diseases such as cancer. In fact, scientists have observed that the levels of certain minerals in the diet can influence the risk of developing different types of tumors.
In a review published by Springer Nature (2024), a group of researchers from the National University of Medical Sciences of Pakistan analyzed how minerals such as zinc, copper, selenium, iron, calcium, and phosphorus affect cellular processes related to carcinogenesis, that is, the formation of cancer. The findings invite us to reflect on how something as everyday as our diet can be a powerful tool for prevention.
Minerals are not only part of bones or teeth; they also regulate enzymes, stabilize proteins, control cell division, and modulate the immune system. That is why, when these elements are scarce due to poor diets or excessive consumption of ultra-processed foods, what experts call hidden hunger occurs a deficiency of micronutrients that can compromise health even in people without visible signs of malnutrition. Some population studies have found, for example, that diets rich in zinc, iron, calcium, and magnesium can reduce the risk of colon, lung, and breast cancer; on the contrary, an excess of iron or phosphorus could favor inflammatory and oxidative processes that increase the probability of cellular mutations. The above exposes the delicate balance of these substances that must be maintained in the body.
Figure 1. Mineral balance influences key processes such as cell metabolism, immune activation, and gene expression. Deficiencies or excesses can disrupt these pathways, creating an environment that favors tumor initiation. Understanding this connection highlights nutrition as a critical component of cancer prevention.
Zinc: The Guardian of DNA
Zinc is one of the most studied minerals for its relationship with immunity and DNA repair. It participates in more than 300 enzymes and in the function of more than 2,000 transcription factors, including crucial proteins such as p53, known for its role as the “guardian of the genome.”
Several studies have shown that zinc deficiency can weaken the immune response and favor the uncontrolled growth of abnormal cells. Interestingly, tumors tend to have low levels of zinc, as cancer cells quickly consume it to multiply. However, excess zinc can also be harmful and has been associated with an increased risk of metastatic prostate cancer. A diet including legumes, eggs, nuts, lean meats, and seafood usually provides enough zinc to keep defenses strong without falling into excess.
Copper: Ally and Enemy
Copper is vital for the formation of enzymes that regulate cellular energy and antioxidant defense, but at elevated levels it can become a double-edged sword.
Many tumors (especially of the brain, liver, and pancreas) show significantly higher copper concentrations than healthy tissues since it can stimulate the formation of blood vessels that feed the tumor (angiogenesis) and activate molecular pathways such as AKT, related to cell proliferation. For this reason, some experimental treatments are exploring the use of copper chelators (drugs that reduce its availability in the body) and in early clinical studies, these therapies have shown promising results as a complement to traditional chemotherapy, especially in breast and lung cancer.
Selenium: An Antioxidant Shield
Selenium, found in Brazil nuts, whole grains, fish, and meats, acts as a component of antioxidant enzymes that eliminate free radicals generated by metabolism or by treatments such as radiotherapy.
Some studies have shown that an adequate intake of selenium can reduce the incidence of lung, colon, and prostate cancers; however, the evidence is still not conclusive since, at very high doses, selenium can lose its protective effect and even become toxic. Researchers highlight its ability to improve immune response and to promote apoptosis (the “programmed death” of tumor cells), an essential process that is often blocked in cancer.
Iron: The Double Edge of Oxygen
Iron is indispensable for transporting oxygen and synthesizing DNA, but it can also become a catalyst for harmful reactions. By reacting with hydrogen peroxide inside cells, it generates hydroxyl radicals — extremely reactive compounds that can damage DNA and cell membranes. Having too much iron can favor liver or colon cancer, while chronic deficiency can alter intestinal balance and promote bacterial infections that also increase the risk of gastric cancer.
That is why experts recommend maintaining adequate levels without resorting to unnecessary supplements, unless medically indicated. Eating lean meats, legumes, and vegetables rich in vitamin C helps maintain a healthy balance.
Calcium and Phosphorus: Vital Balance
Calcium not only strengthens bones; it also participates in signaling between cells, cell cycle control, and apoptosis. Altered levels can affect cell adhesion and facilitate metastasis. In some studies, it has been observed that abnormal calcium concentrations could be related to prostate and ovarian cancers, while optimal levels seem to reduce the risk of breast cancer.
Phosphorus, on the other hand, is found in almost all processed foods, especially in soft drinks and fast food; its excess can activate signaling pathways that stimulate tumor growth, such as PI3K/AKT. In studies with animals, high-phosphorus diets doubled the incidence of lung cancer, so once again, the message is clear: extremes are dangerous.
Other Minerals and Heavy Metals
Elements such as molybdenum, lead, and cadmium can also influence carcinogenesis. For example, molybdenum deficiencies have been linked to a higher incidence of esophageal cancer, while an excess of lead or cadmium can interfere with immune defenses and favor genetic mutations. These observations underline the importance of monitoring environmental and dietary exposure to heavy metals, especially in industrial or agricultural areas where soil contamination alters the mineral content of foods.
The study concludes that a balanced diet in minerals is one of the most effective (and often underestimated) strategies to reduce the risk of cancer; some minerals such as zinc, selenium, and calcium appear to play a protective role, while an excess of iron, copper, and phosphorus could favor tumor development.
Beyond supplements or trendy diets, the key lies in dietary diversity:
Consuming fruits, vegetables, legumes, nuts, whole grains, and natural sources of protein, while avoiding ultra-processed foods that deplete the body’s mineral content.
Main reference:
Saeed, R. F., Awan, U. A., Aslam, S., Qazi, A. S., Bhatti, M. Z., & Akhtar, N. (2024). Micronutrients Importance in Cancer Prevention-Minerals. Cancer treatment and research, 191, 145–161. https://doi.org/10.1007/978-3-031-55622-7_6
Other references:
Bray, F., Jemal, A., Grey, N., Ferlay, J., & Forman, D. (2012). Global cancer transitions according to the Human Development Index (2008-2030): a population-based study. The Lancet. Oncology, 13(8), 790–801. https://doi.org/10.1016/S1470-2045(12)70211-5
Almoosawi, S., Vingeliene, S., Karagounis, L. G., & Pot, G. K. (2016). Chrono-nutrition: a review of current evidence from observational studies on global trends in time-of-day of energy intake and its association with obesity. The Proceedings of the Nutrition Society, 75(4), 487–500. https://doi.org/10.1017/S0029665116000306
Rothschild, J., Hoddy, K. K., Jambazian, P., & Varady, K. A. (2014). Time-restricted feeding and risk of metabolic disease: a review of human and animal studies. Nutrition reviews, 72(5), 308–318. https://doi.org/10.1111/nure.12104
