10 Foods that can help to reduce the risk of Breast cancer

Foods That Prevent Breast Cancer Risk

An illness can throw us out of our comfort zone. Some illnesses occur due to lifestyle habits, some are genetic, while some illnesses and diseases can happen without correlation to these aspects. One such disease is cancer. There are many forms of cancer, and breast cancer is one such type.

Breast cancer is the most prevalent cancer among women globally, constituting 14% of cancer cases in women in India. Alarmingly, in India, a woman succumbs to breast cancer every 8 minutes.

Breast cancer can occur due to several factors. This includes genetics and lifestyle habits. Research has found that maintaining a healthy weight and eating healthy food directly link to a lowered risk of breast cancer.

Healthy food habits include eating plenty of green leafy vegetables, fruits, fibre, and whole grains. Nutritionists and doctors recommend eating colourful foods - a rainbow diet to include all nutrients and minerals in our meals.

While eating healthy food alone cannot be sufficient to prevent cancer, these superfoods can make your body healthier. They can boost your immunity and keep breast cancer risks as low as possible

Types of Foods That Help to Prevent Breast Cancer Risk?

Here are various types of foods that prevent breast cancer. Below are 12 types of vegetables, fruits, and food that prevent the risk of breast cancer:

Leafy green vegetables

The greens in your plate hold the link to lowering breast cancer risks. The leafy green vegetables are rich in carotenoid antioxidants like lutein, zeaxanthin, and carotene.

Studies have shown that higher carotenoid antioxidant levels in the blood are directly related to reduced risk of breast cancer. These leafy greens contain antioxidants that destroy free radicals that cause cancer, making them a great breast cancer prevention food.

A 2015 study involving 32,826 women discovered that those with higher carotenoid levels had an 18% to 28% lower risk of developing breast cancer compared to their counterparts. Another research found that leafy green vegetables contain folate - a B vitamin - which was linked to reduced breast cancer risk.

These leafy vegetables are easily available food that prevents breast cancer. Some of the leafy vegetables rich in carotenoids and folate include

• Kale,
• Spinach,
• Arugula,
• Chard,
• Mustard Greens,
• Collard,
• Bok choy,
• Dandelion greens, etc.

You can add them to your salads, soups, and sandwiches in various forms in most of the meals of the day.

Cruciferous vegetables

Cruciferous vegetables are rich in carotenoids like beta-carotene, lutein, zeaxanthin, and vitamins C, E, and K. Studies have shown their positive role in breast cancer prevention foods.

These vegetables also contain glucosinolate compounds that the body converts into isothiocyanates - molecules with significant anti-cancer properties. A study on Chinese women revealed that women with a higher cruciferous vegetable intake showed a reduced risk of breast cancer.

Some of the cruciferous vegetables that are largely eaten as a part of a regular diet are

• Cauliflower,
• Cabbage,
• Radish,
• Turnips,
• Broccoli, and
• Brussel Sprouts.

You should consume them in a way that does not destroy their nutrient content. You can steam them or even enjoy them raw.

Berries

Berries have always been known to be rich in antioxidants and fruits for breast cancer risk reduction. They possess antioxidants, including flavonoids and anthocyanins, which are demonstrated to shield cells from damage and inhibit the growth and proliferation of cancer cells.

Darker berries have 50% more antioxidants than their lighter counterparts. Studies have shown blueberries and blackberries destroy breast cancer and tumour cells.

A 2013 study conducted on over 76,000 women found that increased consumption of berries, particularly blueberries, led to a lower risk of estrogen receptor-negative breast cancer. There are many kinds of berries, including

• Blackberries,
• Blueberries,
• Cranberries,
• Elderberries,
• Raspberries,
• Strawberries, and
• Lingonberries.

If you are looking to include fruits for breast cancer prevention, then these berries are a good option to choose from. They go great in fruit salads and with oatmeal and cereals. Choose fresh berries over the dehydrated varieties as they are rich in nutrients and have less sugar.

Citrus Fruits

A 2013 study found that women who consumed many citrus fruits had a 10% less chance of getting breast cancer. Citrus fruits are rich in vitamin C, folate, calcium, carotenoids, flavonoid antioxidants, and other nutrients, making them a good choice among foods to prevent breast cancer.

Citrus fruits have anti-cancer, antioxidant, and anti-inflammatory properties. Even their peels contain compounds that help fight against breast cancer. Some of the widely eaten citrus fruits are:

• Oranges,
• Limes,
• Grapefruits,
• Lemons,
• Kumquats.
• Tangerines, and
• Pomelos.

Citrus fruits are great for preventing breast cancer and can be enjoyed plain or eaten as a snack.

Fermented Foods

Fermented foods contain probiotics, healthy bacteria, and yeasts that help prevent breast cancer risks. Besides being good for digestion, these probiotics can help your body to avoid absorbing breast cancer-causing toxins.

A 2015 literature review of 27 studies on consuming dairy foods found that fermented dairy products like yoghurt and kefir positively reduced the risk of breast cancer in the Asian and Western populations.

Other research, including test-tube studies and animal research, confirmed that the probiotics present in fermented products had immune-enhancing effects on the body. Fermented foods are numerous and distinct in every culture. The popular ones include

• Yogurt,
• Kefir, a drinkable yoghurt,
• Kimchi, a fermented Korean vegetable dish,
• Kombucha, a carbonated drink,
• Natto, a fermented soybean dish,
• Miso,
• Sourdough bread,
• Pickles, and
• Raw Cheese.

Experiment with different fermented foods and choose the ones that suit your taste palette. Include fermented foods regularly in your diet to prevent breast cancer.

Fatty Fish

Fatty fish like sardines and salmon are considered to be excellent food to prevent breast cancer. These fatty fish are high in omega-3 fatty acids, antioxidants, and selenium and offer great health benefits and reduce breast cancer risks.

Fatty fish contain omega-3 fats and are a great protein source, making them recommended for low blood pressure. Instead of consuming red meat and processed meats, you should switch to fatty fish as an addition to your breast cancer prevention diet.

A literature review in 2013 stated that regular and increased seafood consumption reduced breast cancer chances by 14% compared to those who ate little seafood. The seafood varieties rich in omega-3 fats are

• Salmons,
• Sardines,
• Mackerel,
• Anchovies,
• Trout,
• Tuna,
• Herring, and
• Kippers.

Have your fatty fish baked or smoked to keep the taste and nutrients intact. Also, maintain your omega-3 to omega-6 fats ratio by switching refined oil consumption with fatty fish meals.

Beans

Beans contain fibre, vitamins, and other nutrients that are helpful in the prevention of breast cancer. Beans are called superfoods as they are highly rich in antioxidants that help reduce inflammation, boost immunity, and repair damaged cells.

Studies evidence that women with a higher bean intake usually are 20% lesser prone to breast cancer risks. Another similar study found that beans, when taken alone or in soups, and puddings, reduced the risk of breast cancer by 28%.

Asians and Western populations consume a variety of beans. Some of these include

• Chickpeas,
• Black beans,
• Kidney beans,
• Navy beans,
• Lentils,
• Soybeans, and
• Peas.

Beans can be incorporated into various dishes, salads, and curries. You should always go for dry beans that can be easily cooked instead of canned beans that are high in sodium and preservatives.

Allium Veggies

Allium veggies are vegetables having high sulphur, flavonoid antioxidants, and vitamin C. Vegetables like onion, garlic, etc., come in this category. This food helps to prevent breast cancer as they are rich in antioxidants and have sulphurous compounds that can help strengthen the immune system and prevent blood clots.

A 2016 study indicated that women who consumed significant amounts of raw garlic and leeks had a reduced risk of breast cancer. Allium vegetables carry powerful anti-cancer properties.

There are many types of allium vegetables:

• Onion,
• Garlic,
• Leeks,
• Shallots,
• Chives, and
• Scallions.

Allium vegetables can form a part of almost every meal you consume. You can stir fry them with vegetables, eat them raw, use them in the base of curries, or add to your stews or salads, but avoid eating cooked onion in excess (studies show increased cancer risk in those eating cooked onion).

Spices and Herbs

Spices and herbs add and enhance the flavour of dishes and are often added in small quantities. These foods offer protection against breast cancer due to their rich content of antioxidants, fatty acids, and vitamins.

A 2017 study linked oregano consumption to reduced breast cancer risks. This spice contains antioxidants and is more popular in Italian and Mexican dishes.

Turmeric contains curcumin - the primary anti-cancer agent. It is renowned for its anti-cancer properties that mitigate inflammation and cellular damage. It forms an integral part of every household in the Indian subcontinent. It can be added to curries, tea, rice, or soups.

Other spices with anti-cancer properties include

• Black pepper,
• Ginger,
• Cinnamon,
• Cayenne pepper,
• Rosemary,
• Parsley, and
• Thyme.

Spices can be used to flavour both savoury dishes and desserts. Some people prefer drinking spiced tea or concoctions for medicinal purposes.

Green Tea

Green tea is a popular source of antioxidants. Besides, it contains compounds like catechins that help break down cancer cells and reduce breast cancer risk in women, per a 2014 study.

Green tea also aids in diminishing inflammation and neutralising free radicals associated with cancer development. Green tea and white tea were found to help slow down tumour growth and positively affect other processes that may indirectly lead to breast cancer risks.

Always prefer buying loose tea or tea bags rather than store-bought flavoured green tea sachets high in sugar and artificial flavours.

Whole grains

Whole grains like wheat, oats, barley, etc., are considered more nutritional in content than in grounded form. They are abundant in fibre, minerals, vitamins, and antioxidants. Consuming seven servings of whole grains weekly has been associated with a decreased risk of breast cancer in women.

These grains are considered to possess cancer-fighting properties. A study conducted over 12 years on middle-aged women found that including high-quality carbohydrates such as whole grains in the diet reduces the chances of developing breast cancer.

Walnuts

Walnuts are a rich source of omega-3 fatty acids, which help fight inflammation and slow the growth of tumours related to breast cancer. Additionally, they possess beneficial fats that promote heart health.

Nutritionists recommend adding walnuts and other kinds of nuts to your diet regularly for several health reasons, one of which is reduced risk of breast cancer.

Conclusion

Food and lifestyle changes can contribute greatly to managing breast cancer risks. With the right amount of fats, antioxidants, and anti-cancer compounds in our diet, we can prepare our bodies for health contingencies and strengthen the immune system against such risks.

Avoid eating fast food, processed and canned foods, alcohol, or other fried foods to reduce the risk of breast cancer in your body. A healthy and happy life depends on food and lifestyle choices.

Plagiarism reduced from 7% to 4%