Breast cancer poses a major risk for many women, but the right diet can help to prevent it. Early detection and regular medical-checkups are compulsory, but at the same time it is important that our diet and the food we eat prepare us to fight malignant cancer cells at the onset. Here are fifteen of the most powerful breast cancer–fighting foods. Aim for five to nine daily servings of all kinds of fruits and vegetables—especially these super foods.
15 FOODS THAT PREVENT BREAST CANCER
Mushrooms
Portobello, cremini, oyster, button, white, shiitake and maitake mushrooms all have anti-cancer properties. All these contain antioxidants such as L-ergothioneine that may confer cancer protection and mushrooms are also good sources of selenium, which may help prevent prostate cancer. A study showed that higher mushroom intake is associated with a lower risk of breast cancer among women who are premenopausal. Additionally, mushrooms are rich in disease-fighting phytochemicals, and eating them regularly has been linked to a lower risk of breast cancer in Chinese and Korean women, according to studies.
Broccoli and Broccoli sprouts
All cruciferous veggies (belonging to the plant family Cruciferae) along with cauliflower, brussels sprouts, cabbage and kale; broccoli contain cancer-fighting properties, but broccoli and peppery broccoli sprouts is the only one with a sizable amount of sulforaphane, a particularly potent compound that boosts the body's protective enzymes and flushes out cancer-causing chemicals, sulforaphane also targets and destroy cells that fuel tumour growth and also help fight a range of cancers, including breast, bladder, lymphoma, prostate and lung cancer.
Pomegranate
The crunchy seeds of Pomegranates are highly recommended for preventing breast cancer. These contain polyphenol- an ellagic acid with anti-oxidant properties that prevent cancer growth. You can get the same antioxidants from pure pomegranate juice, but drink only one cup (250 ml) a day to keep sugar intake in check, or have half of a fruit.
Acai Berries
The Acai (pronounced ah-sah-ee) berries are dark purple and about the size of a blueberry. Like blueberries, they are potent antioxidants. The amount of antioxidant power that a food has is known as its ORAC score (Oxygen Radical Absorbance Capacity). The Acai berry is one of the highest. It’s ORAC score is 167, compared with 32 for blueberries and 14 for apples. The abnormally high levels of antioxidants in Acai destroy cancer cells. A main benefit of antioxidants is their ability to protect cells from damage caused by free radicals. Proliferation of free radicals may lead to cancer and the type of antioxidants found in the Acai fruit help to stabilize free radicals.
Sweet Potatoes
Eating foods rich in carotenoids have been linked to a reduced risk of breast cancer recurrence. Carotenoids are the natural pigments found in yellow and orange foods (such as carrots, sweet potatoes and squash) and dark leafy greens such as kale, spinach and Swiss chard. A Study found that women who ate lots of foods rich in beta-carotene, such as sweet potatoes, reduced their risk of breast cancer by as much as 25%.
Walnuts rich in omega-3s, antioxidants and natural phytosterols (cholesterol-like molecules found in plants) may help slow the growth of cancerous cells and make for an ideal anti-breast cancer food and snacking on up to two ounces (60 g) of walnuts a day could halt the development of breast cancer tumours.
Fresh blueberries are an excellent source of antioxidants, including cancer-fighting chlorogenic acid as well as the anthocyanin pigments that give them their color. Research suggests that pterostilbene, a phytonutrient in blueberries, can halt the growth of breast cancer tumours by causing cancerous cells to self-destruct, a process called apoptosis. And frozen wild blueberries are just as antioxidant- and nutrient-packed as fresh.
Salmon
A great source of omega-3s and vitamins B12 and D. Salmon is one of the few foods to contain vitamin D in significant amounts. A research showed that increased intakes of the “sunshine vitamin” were associated with a 24 percent reduction in the risk of developing breast cancer. Vitamin D may prevent cells from becoming cancerous. Salmon can provide your body with the nutrients it needs to regulate cell growth and prevent cancer. In fact, certain types of Vitamin B12 (methylcobalamin) are proven effective in cancer treatment. Eating fish high in omega-3 fatty acids has also been linked to an improved breast cancer prognosis. Fish in this category include salmon, haddock, cod, halibut and sardines. It's important to note that the benefit corresponded only to the consumption of fish, not fish oil supplements.
These small brown seeds are a good source of vitamins, minerals, and fiber, and are also high in omega-3-fatty acids and phytoestrogenic lignans (compounds that act like estrogen in the body) which have been shown to slow down tumour growth in women with breast cancer. The omega-3s, lignans and fibre found in flaxseed are found to form a protective shield against cancer cells responsible for causing breast cancer. You can get Flax either as whole seed, ground or flaxseed oil. University of Toronto researchers found that women with breast cancer who ate two tablespoons of ground flaxseed each day slowed their rate of cancer-cell growth.
If you enjoy sipping tea, you'll be happy to know that it appears promising against some forms of cancer. Like many plant-based foods, tea contains flavonoids, known for their antioxidant effects. One flavonoid in particular, kaempferol, has shown protective effects against cancer. Green tea is an excellent source of catechins, potent antioxidants. Studies have found that women who sipped green tea daily were less likely to develop breast cancer. Hot tea can be warming in the winter; ice tea offers cool refreshment in the summer. So enjoy tea year-round to boost cancer prevention.
Turmeric contain cancer-fighting compound called curcumin can inhibit many types of cancer cells, including breast, gastrointestinal, lung, and skin cancer. A pinch of turmeric fights toughest of cancer-causing cells. Because the spice turmeric appears to have significant anti-inflammatory and cancer-protective effects, it is recommended eating more foods flavored with turmeric or drinking cold, unsweetened turmeric tea or taking a turmeric supplement.
Legumes
Lentils and beans contain folate (folic acid), fibre and a host of nutrients that prevent cancer risk. Women who consume a high-fiber diet probably boost their life expectancy. Researchers have found that women who eat legumes at least twice a week have lower rates of developing breast cancer than those who eat beans less frequently. A study out of Michigan State University found that Black and Navy beans significantly reduced colon cancer incidence in rats, in part because a diet rich in the legumes increased levels of the fatty acid butyrate, which in high concentrations has protective effects against cancer growth. Another study, in the journal Crop Science, found dried beans particularly effective in preventing breast cancer and colon cancers.
Whole grains rich in fibre, essential vitamins and minerals; People with cancer are often advised to increase their carbohydrate intake and decrease fat intake, especially if they have cancers of the breast, colon, uterus, prostate, or skin. But make sure those carbs come from high-fibre and antioxidant-rich whole grains, fruits, and vegetables, choose whole grains such as quinoa, barley, oats, amaranth, brown rice and whole wheat over their refined, white counterparts. A few studies suggest that refined carbs that cause blood sugar to spike may also feed.
Dark-green leafy vegetables
from kale, collards to spinach and Swiss chard, dark-green leafy vegetables probably are considered a "one stop shop" for all the best nutrients your body needs to fend off cancerous cells, i.e. fibre, vitamin B, phytochemicals, chlorophyll and more. Spinach rich in betacarotene and lutein, both are powerful antioxidants. Premenopausal women with the highest average intakes of dietary folate (a good source is spinach) had a 40 percent lower risk of breast cancer, it’s time to add some greens to your diet.
Soy foods
Soy foods (such as tofu, tempeh, edamame, miso, many veggie burgers, and other products made with soy flour) contain isoflavones, which are chemically similar to estrogens and reduces the effect of human oestrogen in the body. High levels of human oestrogen can increase breast cancer risk. Two major types, genistein and daidzein, can act like estrogen in the body, although at a very small fraction of the potency of circulating free estrogen in women. Soy foods contain many cancer-protective substances and also appear to possess anti-estrogenic effects. Moderate consumption of soy foods appears safe for both breast cancer survivors and the general population, and may even lower breast cancer risk.
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