引言：

烟酒不忌，瘫坐不动。饮食堪忧，癌症日盛。

此疾尤重，谈之色变。网罗信息，欲远离之。

水果抗癌，公认已久。果干抗癌，未知可否？

DRIED FRUIT

果干的抗癌表现

果干以诱人的颜色，酸甜的口感深受大家喜爱。休闲零食、每日坚果、水果麦片中随处可见它们的身影。除了满足口腹之欲，果干还给你带来意外收获。近期，一篇系统评价报告了果干的抗癌功效[1]，那么果干具体能帮助我们抵抗哪些癌症呢？让我们先看看流行病学研究怎么说。

胃癌

• 每周吃1-2次果干，胃癌风险降低78%[2]。
• 食用果干与胃癌风险呈负相关[3]。

胰腺癌

• 每周吃≥3份果干，死于胰腺癌的风险下降65%[4]。
• 食用葡萄干与胰腺癌风险较低相关[5]。

结直肠癌

• 每周吃≥3份果干，息肉风险下降24%[6]。
• 食用枣和无花果则与降低结直肠癌风险相关[7]。

前列腺癌

• 每周吃≥5份果干，前列腺癌的发病率减少49%[8]。

※ 这里的1份果干大约28g，即1个高尔夫球大小。

也有研究探索了食用果干与肺癌、乳腺癌、鼻咽癌、膀胱癌等癌症的关联，但是这些研究结果不具备统计学意义或研究的证据等级较低。

各色果干，抗癌有道 DRIED FRUIT

果干的抗癌作用很大程度上归功于其富含的维生素和植物化学物质。下面列举几种生活中常见果干的抗癌本领[9]：

主要抗癌成分 >>>

葡萄干

主要抗癌成分 >>>

• 多酚、大豆苷元、染料木素、绿原酸等。

抗癌途径 >>>

• 人群试验结果表明，每天食用葡萄干可以降低尿液中的8-epi-PGF2α[10]和8-羟基-2-脱氧鸟苷（8-OHdG）[11]，二者分别是炎症和DNA氧化损伤的标志。

柿饼

主要抗癌成分 >>>

• 包括儿茶素在内的多酚类物质及三萜类化合物等。

抗癌途径 >>>

• 用柿子提取物处理人白血病Molt 4B细胞，可抑制鸟氨酸脱羧酶（与肿瘤发生相关）表达并诱导细胞凋亡[12]；
• 三萜类化合物，如齐墩果酸和熊果酸，在体外实验中可以抑制结肠癌、乳腺癌、白血病细胞增殖，诱导癌细胞凋亡[13]。

浆果干（黑莓、树莓、蓝莓、草莓、蔓越莓）

主要抗癌成分 >>>

• 花青素、黄酮醇、黄烷醇、鞣花单宁、没食子酸、原花青素和酚酸。

抗癌途径 >>>

• 抗氧化、保护神经、抗炎和抗癌活性[14]。

梅子干

主要抗癌成分 >>>

• 类胡萝卜素、酚类化合物（如绿原酸、原花青素等）具有抗氧化作用，其中绿原酸是主要的抗氧化剂。

抗癌途径 >>>

• 含有绿原酸的饮食对大鼠腺胃癌变具有保护作用[15]；
• 梅子中还含有微量的β-咔啉生物碱，作为细胞周期调节蛋白CDK4的抑制剂，发挥抗癌作用[16]；
• 梅子干中富含的膳食纤维可以降低结直肠癌的风险[17]。

芒果干

主要抗癌成分 >>>

• 类胡萝卜素、芒果苷和多酚类物质

抗癌途径 >>>

• 芒果苷可以提高荷瘤小鼠肺和肝脏的解毒酶活性并且恢复抗氧化酶活性[18]；

• 体外实验表明，芒果中提取的多酚类物质可诱导p21，Bax和caspase-8的mRNA表达，并阻止人结肠癌细胞的生长[19]。

猕猴桃干

主要抗癌成分 >>>

• 生育酚、甾醇、熊果酸、绿原酸和几种黄酮类化合物。

抗癌途径 >>>

• 体外实验表明，猕猴桃果肉冻干提取物可以减轻H2O2诱导的淋巴细胞DNA损伤[20]；

• 猕猴桃果干提取物具有清除自由基的活性，并能抑制人鳞癌细胞的生长[21]。

由此可见，果干中丰富的营养物质具有良好抗癌功效。无论是流行病学研究还是实验研究都表明，食用果干可以降低患癌的风险。

文章｜Yan Lyu MS

校稿｜Xinyin PHD, RD 编审｜Haoran PHD

编辑｜Jiaqi Xu BS, RD 设计｜Fay

Reference

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