Breast cancer is a type of cancer that forms in the cells of the breast. As much as medical check-ups are important in the prevention of breast cancer, the foods you eat are also important.
Every October is marked as Breast Cancer Awareness Month to create awareness about how to prevent the deadly disease.
Here are some natural foods that can help reduce your breast cancer risk.
1. Leafy Vegetables
Kale, arugula, spinach, mustard greens, and chard are just a few of the leafy green vegetables that may have anticancer properties.
Leafy green vegetables contain carotenoid antioxidants, including beta carotene, lutein, and zeaxanthin, higher blood levels of which are associated with reduced breast cancer risk.
ALSO READ: It’s Breast Cancer Awareness Month! Here’s Everything You Should Know About The Disease
2. Fatty fish
Fatty fish, including salmon, sardines, and mackerel, are known for their impressive health benefits.
Some studies show that eating fatty fish may specifically reduce your risk of breast cancer due to their omega-3 fats, selenium, and antioxidants like canthaxanthin.
A large analysis of 26 studies in 883,000 people found that those with the highest intake of seafood sources of omega-3s had up to a 14% reduced risk of breast cancer, compared with those who ate the lowest amount.
Balancing your omega-3 to omega-6 ratio by eating more fatty fish and fewer refined oils and processed foods may help reduce your breast cancer risk as well.
3. Nuts and Seeds
Nuts and seeds help to promote overall well-being. Nuts are superfoods that can help anytime on the journey of combating breast cancer. They are rich in fibre, high in minerals, and healthy fats. Walnuts, almonds, cashew nuts, pumpkin seeds, flax seeds and apricot seeds are all healthy for the body.
4. Fermented Dairy Products
Cultured dairy products are yoghurt, cottage cheese, goat milk, sour cream, kefir, etc. They are a very great source of calcium and probiotics, which help to reduce the incidence of breast or ovarian cancer by 60%. Most dairy today is loaded with hormones, antibiotics, painkillers, and pesticide residue, so buying organic is also important.
5. Carrots
According to research published in The American Journal of Clinical Nutrition, out of 33,000 women, those who had the highest amount of carotenoids in their blood had an 18 to 28 percent lower risk of breast cancer.
Carrots are jam-packed with these cancer-fighting antioxidants, which is why you should chop some up and add them to your diet.
6. Berries
Blueberries, black raspberries, cherries, and strawberries are very effective in fighting against cancer cells.
Berries are the most beneficial fruits because they contain strong antioxidants that help prevent all cell damage that precedes cancer.
7. Beans
Beans are loaded with fiber, vitamins, and minerals. Specifically, their high fiber content may protect against breast cancer.
A study in 2,571 women found that high bean intake reduced breast cancer risk by up to 20%, compared with low bean intake. Additionally, in a study of 1,260 Nigerian women, those with the highest intake of beans had up to a 28% reduced risk of breast cancer, compared with those with the lowest intake.
8. Cruciferous vegetables
Cruciferous vegetables, including cauliflower, cabbage, and broccoli, may help lower your risk of breast cancer. They contain glucosinolate compounds, which your body can convert into molecules called isothiocyanates. These have significant anticancer potential.
Notably, a study in 1,493 women linked higher total cruciferous vegetable intake with a reduced risk of breast cancer.
9. Peaches, apples, and pears
Fruits, specifically peaches, apples, and pears, have been shown to safeguard against breast cancer.
In a study of 75,929 women, those who consumed at least 2 servings of peaches per week had up to a 41% reduced risk of developing ER+ breast cancer. While no single food is guaranteed to keep one cancer-free, shifting your daily meals to include more of these foods can help fight against breast cancer.
10. Herbs and spices
Herbs and spices like parsley, rosemary, oregano, thyme, turmeric, curry, and ginger contain plant compounds that may help protect against breast cancer. These include vitamins, fatty acids, and polyphenol antioxidants.
For example, oregano boasts the antioxidants carvacrol and rosmarinic acid, which test-tube studies have found to 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.
11. Sweet Potatoes
Sweet potatoes, specifically, are rich in a specific carotenoid known as beta-carotene. A study found that women with the highest levels of beta-carotene in their blood had a 17 percent lower risk of developing certain types of breast cancer.
