Breast cancer is one of the most common kinds of cancer, it also happens to be one of the most dangerous.
According to WHO, by 2020, the number of breast cancer cases would be more than it is right now.
As a matter of fact, in the coming years, it is believed that one in about eight females will be at risk of developing beast cancer in her lifetime.
Breast cancer is a disease contributed to by a myriad of factors including genetics, diet and lifestyle.
However, the risk of breast cancer can be reduced if habits like alcohol consumption, smoking and others were curtailed. Plus, we controlling weight, limiting hormone therapy duration, avoiding exposure to radiation and environmental pollution, having regular clinical check ups and staying physically active would go a long way into lowering the risk of breast cancer. Guess what? Breast feeding helps too!
In this article though, we’re concerned about reducing the risks of breast cancer through dietary choices.
Foods that can Help Prevent Breast Cancer
Walnuts are filled with nutrients that combat inflammation and help slow down the growth of tumours associated with breast cancer.
According to Marshall university researchers, the recommended and ideal amount of walnuts to take is about two ounces. This amount is enough to help change the activity of multiple genes that contribute to cancer .
Pomegranate has certain compounds that suppress estrogen, thus preventing the growth of breast cancer tumours that are hormone-responsive. An example of a compound contained in pomegranates is urolithin B.
Pomegranates also contain polyphenols like ellagic acid, which contains antioxidant characteristics that help lower estrogen effects in promoting breast cancer growth.
You can add them to your fruit salads and desserts. You can also add them in any breast cancer prevention diet, either juiced or in fruit form. It is popularly thought that the juice contains more antioxidants that the fruit.
These fruits are filled with antioxidants, vitamins and minerals that help prevent breast cancer. Its phytochemical content works together to prevent the growth and spread of any kind or form of the cancer.
Blueberries with their rich antioxidant content have anticancer properties.
You can eat them fresh. You could also enjoy them along with other berries like cranberries, strawberries, blackberries and raspberries.
Broccoli has a compound known as indole-3-carbinol. This compound fights against breast cancer by altering estrogen metabolism and suppressing breast tumour cell growth.
They also are effective in protecting the body from other forms of cancer that are hormone-dependent including prostrate, breast and cervix cancer.
To get the best results, eat half a cup of Broccoli everyday. Raw broccoli is much more nutritious than cooked ones.
You can also work to include cabbage, cauliflower, kale and other cruciferous vegetables.
Spinach has an antioxidant property as a result of the presence of lutein which helps protect against breast cancer, esophagus, mouth and stomach cancer.
Other antioxidants such as carotenoids and zeaxanthin are also present which help get rid of free radicals from the body which could cause serious damage.
Eat spinach a few times a week. You can enjoy in soups, steamed, in salads or sautéed. You can add other kinds of vegetables like romain lettuce, kale, Swiss chard and Collard greens.
Flax seeds contain high levels lignans which prevent breast cancer. Along with flaxseed oil, flaxseed contain omega-3 fatty acids which protect against the cancer cells.
You could add powdered flaxseed to your smoothie or yoghurt so that you get a richer flavour. You could also add the oil to your salad dressings or use them to bake your muffins and cookies.
Garlic has rich sulphur compounds, flavonols and flavone contents which help protect your from breast cancer. Apart from cancer of the breast, it prevents other cancers like colon cancer, cancer of the mouth and stomach.
To get its benefits, peel and chop its cloves, let them sit for fifteen minutes before cooking with them. You can also swallow crushed pieces every morning to boost your chances of living a cancer-free life.
However, if you are on blood thinners and certain medications, you should speak with your doctor before opting for garlic supplements.
Tomatoes are especially ideal for post-menopausal women as it helps protect them from cancer.
Tomatoes contain a potent antioxidant known as lycopene which helps prevent the development of breast cancer by inhibiting the growth of cancer cells. Lycopene also stops tumour growth by interfering with abnormal growth of cells.
Other kinds of cancer that lycopene helps stop include endometrial cancer and lung cancer.
You can eat tomatoes cooked, processed or concentrated. The best way to enjoy it, however, is by drinking a half glass of tomato juice everyday.
Salmon is a kind of fish rich in oil and fatty acids like omega-3. These help to slow down cancerous tumour growth and boost the immune system.
Salmon is a lean protein and is rich in vitamin D and vitamin B12. All of these help provide nutrients that help regulate cell growth and prevent cancer.
Salmon can be enjoyed grilled, steamed or baked. If you want the best results, then three-piece servings of fresh salmon twice a week should do the trick. Plus, you can enjoy other kinds of oily fishes that could also help prevent breast cancer. Examples include sardines, tuna, sea bass, mackerel and trout.
Curcumin, a compound contained in turmeric can also inhibit different kinds of cancer cells like lung, breast, skin and gastrointestinal.
According to studies, it has great potency in fighting against and slowing down breast cancer spread. This is as a result of its potent cell protectant, anti-inflammatory and antioxidant properties. It also boosts the cancer’s sensitivity to chemotherapy.
You can enjoy the protective benefits of curcumin simply by adding a little of the turmeric spice powder to your foods. You could even add a pinch of raw turmeric in your water every mornings and drinking on an empty stomach.
It is important to note though that individuals who are on blood thinners or who are having gallbladder issues should not take turmeric. Consult your doctor if you plan to take turmeric as a medicine.