While improving your diet can improve your overall health and reduce your cancer risk in general, it’s only one piece of the puzzle. Even with a nutrient-rich diet, you still need regular breast cancer screenings like mammograms and manual checks. An early detection and diagnosis significantly increase survival rates. Ask a healthcare professional for advice about breast cancer screenings. Listed below are some foods that experts recommend to lower your risk.
Leafy green vegetables
Leafy green vegetables like kale, arugula, spinach, mustard greens and chard are said to have anticancer properties. Leafy green vegetables contain carotenoid antioxidants including beta-carotene, lutein, and zeaxanthin. Higher blood levels of these antioxidants are associated with reduced breast cancer risk.
Cruciferous vegetables
Cruciferous vegetables, including cauliflower, cabbage and broccoli may help lower your risk of breast cancer. Cruciferous vegetables contain glucosinolate compounds which your body can convert into molecules called isothiocyanates. These have significant anticancer potential.
Allium vegetables
Garlic, onions, and leeks are all allium vegetables. They boast an array of nutrients, including organosulfur compounds, flavonoid antioxidants, and vitamin C. These are said to have powerful anticancer properties.
Citrus fruits
Citrus fruits include orange, grapefruit, lemon, lime and tangerine. Citrus fruits and their peels are teeming with compounds that may protect against breast cancer, including: folate, vitamin C, carotenoids like beta-cryptoxanthin and beta-carotene flavonoid antioxidants like quercetin, hesperetin, and naringenin. These nutrients have antioxidant, anticancer, and anti-inflammatory effects.
Berries
Regularly enjoying berries may help lower your risk of certain cancers, including breast cancer. Antioxidants in berries, including flavonoids and anthocyanins, have been shown to protect against cellular damage and the development and spread of cancer cells.
Peaches, apples, pears, and grapes
Fruits — specifically peaches, apples, pears, and grapes — have been shown to safeguard against breast cancer. A study revealed that polyphenol antioxidants from peaches inhibited the growth and spread of a human breast cancer cell line implanted in an animal model. Some test-tube studies also show that certain compounds found in grapes — including flavonoids and anthocyanins — can protect against breast cancer cells.
Fatty fish
Fatty fish, including salmon, sardines, and mackerel, are known for their impressive health benefits. Their omega-3 fats, selenium, and antioxidants like astaxanthin may protect against cancer. Balancing your omega-3 to omega-6 ratio by eating more fatty fish and less refined oils and ultra-processed foods may help reduce your breast cancer risk as well.
Fermented foods
Fermented foods like yogurt, kimchi, miso, and sauerkraut contain probiotics and other nutrients that may safeguard against breast cancer.
Beans
Beans are loaded with fibre, vitamins, and minerals. Specifically, their high fibre content may protect against breast cancer.
Herbs and spices
Herbs and spices contain plant compounds that may help protect against breast cancer. For example, oregano boasts the antioxidants carvacrol and rosmarinic acid. A 2017 study found that these antioxidants exhibit significant anticancer effects against aggressive breast cancer cell lines. Curcumin, the main active compound in turmeric, has also demonstrated significant anticancer properties, as has apigenin, a flavonoid concentrated in parsley. It’s a good idea to include a wide variety herbs and spices in your diet such as thyme, curry spice mixes, and ginger.
Whole grains
Whole grains like wheat, brown rice, barley, quinoa, and rye are rich in important nutrients, including fibre, vitamins, minerals, and antioxidants. What’s more, they may also possess powerful cancer-fighting properties. Research suggests that adding whole grains to your diet could protect against several other types of cancer including pancreatic, colorectal, stomach, and esophageal cancers.
Walnuts
Walnuts have many benefits and are a great source of heart-healthy fats, including alpha-linolenic acid. Interestingly, some research suggests that adding walnuts and other types of nuts to your diet could help protect against breast cancer.
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