You can make specific food choices to reduce your breast cancer risk according to new medical research. In other words, you can choose to proactively fight breast cancer now instead of waiting around to become another breast cancer victim. Unfortunately, most women receive their cancer prevention education from their oncologists (cancer doctor) after a cancer diagnosis.
Many of the foods on my list are powerful antioxidants that protect your body from free radical damage. Free radicals, unless neutralized, cause mutations in your DNA leading to breast cancer. In general, it is best to consume antioxidants through food, but in some cases, it might be more effective to use supplements because you can get a higher dose.
Here are my Top 10 Foods to Reduce Risk of Breast Cancer:
1. Carrots. Carrots have been shown to be rich in natural substances like falcarinol and beta-carotene that may reduce breast cancer risk. Falcarinol is inactivated by heat or cooking, so consuming raw carrots is important. Beta-carotene is a naturally occurring antioxidant that gives carrots their orange hue and is a precursor for vitamin A.
2. Green Tea. Green tea is rich in potent polyphenol antioxidants like EGCG that can help protect us from oxidative stress and inflammation. The recommended amount to consume is 2 to 4 cups per day, or you can take a green tea supplement.
3. Apples. Research studies report that apple extracts can support normal breast health in multiple ways. Interestingly, consuming higher amounts of apple extract provided greater support. In order to get enough apple nutrients for the full benefits, I recommend taking an apple extract supplement daily, plus eating 1 whole apple at least a few times weekly.
4. Fiber. Scientists believe fiber may support normal breast health in several important ways. Getting enough is very important, so aim for 30 or more grams of soluble fiber every day. You have to plan ahead to eat this amount. I blend a fiber powder into my daily protein shake. Raspberries, pears and apples are three of the best fiber-rich fruits, while oatmeal, corn, beans, nuts, and popcorn are tasty ways to get more.
5. Omega-3 Oils. Omega-3 fatty acids are found in oil-rich fish like salmon, albacore tuna, mackerel, lake trout, herring, and sardines. Researchers have proposed several mechanisms for the breast supportive effects of omega-3 fatty acids including support for normal immune system function and reduced inflammation.
6. Flaxseed. Flaxseeds can support normal breast health, not only because they contain fiber and omega-3 fatty acids, but also because they contain special substances called lignans. A key study reported that a high blood level of lignans might help support normal breast health.
7. Walnuts. Nutritional analysis of walnuts reveals that they contain omega-3 fatty acids, antioxidants, and phytosterols, all of which have been reported to support normal breast health.
8. Pomegranates. Pomegranate is a fruit with juicy ruby-red seeds. It contains many beneficial antioxidants in the same chemical class as green tea antioxidants. Scientists believe that the numerous substances in pomegranate “team up” to support normal breast health.
9. Broccoli. Broccoli is a member of the family of cruciferous vegetables, which have long been studied for the potential health and nutritional benefits. Laboratory studies suggest that two of the naturally occurring compounds in broccoli, sulforaphane and indole-3-carbinol, might help support normal breast health.
10. Low-Glycemic Foods. A diet rich in foods with a high glycemic index have been reported to have negative effects on human health. Reducing sugary, high glycemic index foods from your diet is an easy way to support normal breast health. The best low glycemic or medium glycemic foods you can eat include lean protein, high-fiber cereals, fruits and vegetables, nuts, brown rice, pasta, and whole grain bread.
Research continues to show that we can make diet and lifestyle choices to reduce risk of breast cancer. While the foods above are my favorite foods, they are not the only foods that might help. Other potentially good choices include vitamin D3-rich foods (salmon, shrimp, cod, and fortified dairy products), grapes (resveratrol), tomatoes (lycopene), spinach (lutein), garlic (allium compounds), berries (anthocyanins), and turmeric (curcumin).
