Breast cancer is the most prevalent cancer in women, with 1 in every 8 women in the United States developing invasive breast cancer over their lifetime. It can even develop in males, albeit male breast cancer accounts for fewer than 1% of all instances of breast cancer.
This condition might be caused by DNA damage and genetic alterations. Obesity, as well as inheriting specific genes such as BRCA1 and BRCA2, might raise your risk.
Research has linked excessive drinking, smoking, oestrogen exposure, and specific dietary patterns — especially Western diets abundant in processed foods — to an increased risk of breast cancer.
Notably, studies have linked other eating patterns, such as the Mediterranean diet, to a lower risk of breast cancer. Furthermore, certain meals may even prevent against this sickness. Here are ten things to consume and a few to avoid to help minimise your risk of breast cancer.
10 Nutritious Food That Will Lower The Risk Of Breast Cancer
Keep in mind that this type of cancer is caused by a variety of circumstances. While altering your diet can help improve your overall health and lower your cancer risk, it is only one piece of the picture.
Even if you eat a healthy diet, you should still get regular cancer tests such as mammograms and physical inspections. After all, early identification and diagnosis enhance survival rates dramatically. Consult your doctor for information about breast cancer screenings.
Nonetheless, evidence shows that certain meals may reduce your chance of developing this condition.
1. Green and Leafy Vegetables
Leafy green vegetables with anticancer characteristics include kale, arugula, spinach, mustard greens, and chard. Carotenoid antioxidants found in leafy green vegetables, such as beta carotene, lutein, and zeaxanthin, have been linked to a lower risk of breast cancer.
A study of eight trials involving over 7,000 persons found that women with greater levels of carotenoids had a considerably lower risk of breast cancer than those with lower levels. Similarly, follow-up research of over 32,000 women found that higher blood levels of total carotenoids were associated with an 18–28 per cent lower risk of breast cancer, as well as a lower risk of recurrence and mortality in those who previously had breast cancer.
Furthermore, studies show that high consumption of folate, a B vitamin found in green leafy vegetables, may protect against this type of cancer.
2. Citric Fruits
Citrus fruits are high in substances that may protect against breast cancer, such as folate, vitamin C, and carotenoids such as beta-cryptoxanthin and beta carotene, as well as flavonoid antioxidants such as quercetin, hesperetin, and naringenin.
These nutrients have anti-cancer, anti-inflammatory, and antioxidant properties. In fact, studies have linked citrus fruit to a lower risk of numerous malignancies, including breast cancer. A meta-analysis of six trials involving over 8,000 participants found that eating a lot of citruses reduced the risk of breast cancer by 10%.
Oranges, grapefruits, lemons, limes, and tangerines are examples of citrus fruits.
3. Fatty Fish
Fatty fish, such as salmon, sardines, and mackerel, are well-known for their health advantages. Their omega-3 fats, selenium, and antioxidants like canthaxanthin may protect against cancer. According to several research, eating fatty fish may particularly lower your risk of this type of cancer.
A major meta-analysis of 26 trials, including 883,000 participants, discovered that those who ate the most omega-3-rich fish had a 14% lower risk of this type of cancer than those who ate the least. Eating more fatty fish and less refined oils, and processed foods to balance your omega-3 to omega-6 ratio may also help lessen your risk of breast cancer.
4. Berries
Berries can help lessen your risk of various malignancies, including breast cancer if you eat them on a regular basis. Antioxidants found in berries, such as flavonoids and anthocyanins, have been demonstrated to protect against cellular damage as well as the growth and spread of cancer cells.
Notably, research of 75,929 women found that eating more berries, particularly blueberries, was associated with a decreased incidence of estrogen receptor-negative (ER) breast cancer.
5. Fermented Food
Probiotics and other nutrients found in fermented foods such as yoghurt, kimchi, miso, and sauerkraut may help protect against this type of cancer. A meta-analysis of 27 research found that fermented dairy products, such as yoghurt and kefir, were associated with a lower risk of this type of cancer in both Western and Asian populations.
According to animal studies, this protective effect is connected to the immune-boosting properties of specific probiotics.
6. Allium Veggies
Garlic, onions, and leeks are allium vegetables rich in nutrients such as organosulfur compounds, flavonoid antioxidants, and vitamin C. These might have potent anticancer effects. A study of 660 women in Puerto Rico found that eating a lot of garlic and onions lowered the incidence of this type of cancer.
Similarly, a study of 285 women discovered that eating a lot of garlic and leeks may help prevent this type of cancer. However, the study discovered a link between a high intake of sauteed onions and this type of cancer. As a result, additional study on onions and breast health is required.
7. Apples and Peaches
Fruits, particularly peaches, apples, and pears, have been demonstrated to protect against this type of cancer. In a study of 75,929 women, those who ate at least two servings of peaches each week had a 41% lower chance of having ER– breast cancer.
Test-tube research found that polyphenol antioxidants found in peaches prevented the development and spread of a breast cancer cell line. Furthermore, research of 272,098 women found that eating apples and pears reduced the incidence of this type of cancer.
8. Cruciferous Veggies
Cruciferous vegetables, such as cauliflower, cabbage, and broccoli, may help reduce your chance of developing this type of cancer. Cruciferous vegetables include glucosinolate chemicals, which your body can convert to isothiocyanates. These have a high antitumor potential.
Notably, research of 1,493 women found that eating more overall cruciferous vegetables was associated with a lower risk of this type of cancer.
9. Beans
Beans include a lot of fibre, vitamins, and minerals. Their high fibre content, in particular, may protect against this type of cancer. A study of 2,571 women discovered that a high bean consumption lowered the incidence of breast cancer by up to 20% when compared to a low bean intake.
Furthermore, in a study of 1,260 Nigerian women, those who consumed the most beans had a 28 per cent lower risk of this type of cancer as compared to those who consumed the least.
10. Herbs and Spices
Plant components found in herbs and spices such as parsley, rosemary, oregano, thyme, turmeric, curry, and ginger may help protect against this type of cancer. Vitamins, fatty acids, and polyphenol antioxidants are examples of them. Oregano, for example, contains the antioxidants carvacrol and rosmarinic acid, which have been shown in test-tube tests to have substantial anticancer effects against aggressive breast cancer cell lines.
Curcumin, the major active ingredient in turmeric, and apigenin, a flavonoid abundant in parsley, have both shown substantial anticancer activities. Because many different herbs and spices have anti-cancer properties, it’s a good idea to have a variety in your diet.
Which Food and Beverages Should You Avoid?
While certain foods may reduce your risk of this type of cancer, others may raise it. As a result, it’s advisable to limit — or avoid entirely — the following meals and beverages:
- Alcohol: Alcohol use, particularly excessive drinking, may dramatically raise your chance of developing breast cancer.
- Fast food: Eating fast food on a frequent basis is related to a number of negative outcomes, including an increased risk of heart disease, diabetes, obesity, and breast cancer.
- Fried food: According to research, a diet heavy in fried foods may greatly raise your chance of developing breast cancer. Indeed, fried food consumption was found to be the most significant risk factor for the development of breast cancer in a study of 620 Iranian women.
- Processed meat: Processed meats, such as bacon and sausage, may increase your chance of developing breast cancer. A review of 15 research found that eating a lot of processed meat increased your risk of breast cancer by 9%.
- Added sugar: A high-sugar diet may increase your risk of breast cancer by boosting inflammation and the production of specific enzymes involved in cancer development and dissemination.
- Refined carbs: Diets heavy in refined carbohydrates, such as the normal Western diet, may raise the risk of breast cancer. Replace processed carbohydrates such as white bread and sweet baked pastries with whole-grain products and nutrient-dense vegetables.
Some More Important Considerations
There is no question that your diet may aid in the prevention of chronic illnesses such as breast cancer. Many other lifestyle decisions, however, may have an impact on your cancer risk. Regular exercise, enough relaxation, and not smoking, for example, provide considerable protection against breast cancer. Maintaining a healthy weight may also help lower your risk.
Furthermore, some studies show that some skincare products may raise the chance of developing this type of cancer. Antiperspirant usage, for example, has been linked to an increased risk of breast cancer; however further study is needed. Furthermore, chemicals and endocrine disruptors contained in materials such as plastic may increase the risk of breast cancer. As a result, using natural skincare, gardening, and cleaning products may reduce your risk of breast cancer.
Remember that frequent medical checkups and breast cancer screenings are crucial for early detection and diagnosis. If you have any questions regarding your breast cancer risk or the screening process, talk to your doctor.
Wrapping It Up
A nutritious diet rich in foods such as leafy greens, fatty fish, citrus fruits, legumes, berries, and some herbs and spices may help lower the risk of breast cancer. It’s also a good idea to avoid sugary drinks, processed meats, fried foods, and alcohol.
Overall, cancer risk is complicated, but it is unquestionably impacted by your diet. Remember to discuss breast cancer screenings with your healthcare professional.