What Foods Help Prevent Breast Cancer or Reduce Your Risk? Certain fruits and vegetables, fatty fish, fermented foods, legumes, herbs and spices, whole grains, and walnuts are recognized for their potential in reducing the risk of breast cancer. Conversely, it’s advised to limit or avoid alcohol, fast food, fried foods, processed meats, added sugar, and refined carbohydrates.
What Foods Help Prevent Breast Cancer or Reduce Your Risk?
Breast cancer can be influenced by DNA damage and genetic mutations, with certain gene mutations like BRCA1 and BRCA2 posing increased risks, alongside factors like obesity.
Lifestyle choices also significantly impact breast cancer risk, with smoking, estrogen exposure, heavy alcohol consumption, and specific dietary patterns, particularly Western diets high in processed foods, being linked to elevated risks.
However, studies indicate that adopting certain eating patterns, such as the Mediterranean diet, may lower the risk of breast cancer. Additionally, specific foods have shown potential protective effects against the disease.
Here are 11 foods that have been associated with potentially reducing the risk of breast cancer, along with some to avoid.
It’s important to note that while dietary improvements can enhance overall health and potentially lower cancer risk, they are just one aspect of prevention. Regular breast cancer screenings, including mammograms and manual checks, remain crucial for early detection and improved survival rates. Consulting with a healthcare professional for personalized advice on breast cancer screenings is recommended.
1. Leafy green vegetables
Leafy green vegetables like kale, arugula, spinach, mustard greens, and chard are among those believed to possess anticancer properties. They are rich sources of carotenoid antioxidants such as beta-carotene, lutein, and zeaxanthin. Elevated levels of these antioxidants in the blood have been linked to a reduced risk of breast cancer.
A comprehensive analysis conducted in 2012, comprising eight studies involving 7,011 women, revealed a significant decrease in breast cancer risk among those with higher carotenoid levels compared to those with lower levels. Similarly, a substantial study in 2015, which monitored 32,826 women over two decades, established a correlation between elevated blood levels of total carotenoids and an 18–28% lower risk of breast cancer. Additionally, it indicated a decreased risk of recurrence and mortality among women with a history of breast cancer.
Some studies suggest that folate, a B vitamin abundant in leafy green vegetables, may also confer protection against breast cancer. However, the overall research findings on the impact of folate intake on breast cancer risk are inconclusive, necessitating further investigation.
2. Cruciferous vegetables
Cruciferous vegetables like cauliflower, cabbage, and broccoli are known for their potential to reduce the risk of breast cancer.
These vegetables contain glucosinolate compounds, which can be converted by the body into molecules known as isothiocyanates, possessing significant anticancer properties.
A study conducted with 1,493 Southern Chinese women found a connection between higher consumption of total cruciferous vegetables and a lowered risk of breast cancer.
3. Allium Vegetables:
Garlic, onions, and leeks belong to the allium vegetable family and are packed with various nutrients such as organosulfur compounds, flavonoid antioxidants, and vitamin C, which are believed to possess potent anticancer properties.
A recent study from 2020 conducted with 660 women in Puerto Rico revealed a correlation between a high consumption of garlic and onions and a decreased risk of breast cancer. Similarly, another study involving 285 Iranian women suggested that a diet rich in garlic and leeks might offer protection against breast cancer.
Interestingly, while raw onion consumption may have a slight protective effect, the same study observed that a high intake of cooked onions was associated with an increased risk of breast cancer, indicating the need for further research on the relationship between onions and breast health.
4. Citrus Fruits:
Citrus fruits such as oranges, grapefruits, lemons, limes, and tangerines, along with their peels, are abundant sources of compounds like folate, vitamin C, carotenoids (such as beta-cryptoxanthin and beta-carotene), and flavonoid antioxidants like quercetin, hesperetin, and naringenin, which are known for their antioxidant, anticancer, and anti-inflammatory effects.
Research suggests that citrus fruits may help protect against various cancers, including breast cancer. A comprehensive literature review from 2013, comprising six studies involving 8,393 individuals, indicated that a high intake of citrus fruits was associated with a 10% reduction in breast cancer risk.
Regular consumption of berries has been associated with a decreased risk of several cancers, including breast cancer. Berries are rich in antioxidants, particularly flavonoids and anthocyanins, which have demonstrated the ability to protect against cellular damage and inhibit the development and spread of cancer cells. An earlier study from 2013 involving 75,929 women found that a higher intake of berries, particularly blueberries, was linked to a reduced risk of estrogen receptor-negative breast cancer.
5. Peaches, Apples, Pears, and Grapes:
Certain fruits, such as peaches, apples, pears, and grapes, have shown protective effects against breast cancer. In the aforementioned 2013 study, women who consumed at least two servings of peaches per week experienced up to a 41% reduction in the risk of estrogen receptor-negative breast cancer. Additionally, a 2014 study demonstrated that polyphenol antioxidants found in peaches inhibited the growth and spread of human breast cancer cells in animal models.
Data from numerous studies involving hundreds of thousands of women have also linked the intake of apples and pears to a decreased risk of breast cancer. Furthermore, test-tube studies suggest that compounds present in grapes, such as flavonoids and anthocyanins, may offer protection against breast cancer, although further human research is warranted.
6. Fatty Fish:
Fatty fish like salmon, sardines, and mackerel are renowned for their health benefits, thanks to their omega-3 fats, selenium, and antioxidants like astaxanthin, which may have cancer-protective properties. Research indicates that including fatty fish in your diet may specifically reduce the risk of breast cancer.
A literature review from 2013, analyzing 21 studies involving nearly 900,000 individuals, found that those with the highest intake of seafood sources of omega-3s had a up to 14% experience a reduced risk of breast cancer compared to those who consume the least amount. Similar findings have been reported in other studies examining fish consumption and its fatty acids. Maintaining a balanced omega-3 to omega-6 ratio by consuming more fatty fish and fewer refined oils and ultra-processed foods may further help reduce the risk of breast cancer.
7. Fermented Foods:
Fermented foods like yogurt, kimchi, miso, and sauerkraut are rich in probiotics and various nutrients, potentially providing protection against breast cancer. A 2015 literature review encompassing 27 studies linked the consumption of dairy products, including fermented dairy like yogurt, to a reduced risk of breast cancer in both Western and Asian populations. Test-tube and animal studies suggest that this protective effect may be attributed to the immune-enhancing properties of certain probiotics found in fermented foods.
8. Beans:
Beans are a nutrient-rich food packed with fiber, vitamins, and minerals, making them a valuable addition to a breast cancer-preventive diet. A study from 2018, involving 4,706 women, revealed that a high intake of beans reduced the risk of breast cancer by up to 20% compared to a low intake. Similarly, a 2020 study with 1,260 Nigerian women found that those with the highest bean consumption had up to a 28% lower risk of breast cancer compared to those with the lowest intake.
9. Herbs and Spices:
Herbs and spices contain various plant compounds, including vitamins, fatty acids, and polyphenol antioxidants, which may offer protection against breast cancer. For instance, oregano contains antioxidants like carvacrol and rosmarinic acid, which have demonstrated significant anticancer effects against aggressive breast cancer cell lines in a 2017 test-tube study. Turmeric, rich in curcumin, has also shown significant anticancer properties, along with apigenin found in parsley. Including a diverse range of herbs and spices such as thyme, curry spice mixes, and ginger in your diet can potentially enhance their anticancer effects.
10. Whole Grains:
Whole grains like wheat, brown rice, barley, quinoa, and rye are abundant in essential nutrients, including fiber, vitamins, minerals, and antioxidants, and may possess potent cancer-fighting properties. Studies have indicated that consuming more than seven servings of whole grains weekly is associated with a significantly lower risk of breast cancer development. Additionally, research involving 10,812 middle-aged women showed that a diet rich in high-quality carbohydrates, such as whole grains, was linked to a decreased risk of breast cancer over a 12-year period. Furthermore, adding whole grains to your diet could potentially protect against various other types of cancer, including pancreatic, colorectal, stomach, and esophageal cancers.
11. Walnuts:
Walnuts are renowned for their numerous health benefits and are an excellent source of heart-healthy fats, particularly alpha-linolenic acid. Studies suggest that incorporating walnuts and other nuts into your diet may help protect against breast cancer. A 2015 study involving 201 individuals found that those with the highest weekly consumption of walnuts, peanuts, and almonds were 2–3 times less likely to develop breast cancer than those who did not consume any nuts.
Additionally, a small study investigating the effect of walnuts on women with breast cancer demonstrated significant changes in levels of specific genes controlling the growth and spread of breast cancer cells after consuming 2 ounces (57 grams) of walnuts daily for 2–3 weeks. Furthermore, a 2016 test-tube study revealed that compounds isolated from walnuts could inhibit the growth of breast cancer cells by 63%.
Foodsand Beverages to Limit or Avoid:
While certain foods may provide protection against breast cancer, others could potentially increase your risk. It’s advisable to reduce your consumption of or completely avoid the following foods and beverages:
-
Alcohol: Regular alcohol consumption, especially heavy drinking, has been linked to a significant increase in breast cancer risk.
-
Fast Food: Regular consumption of fast food carries various health risks, including an increased likelihood of heart disease, diabetes, obesity, and breast cancer.
-
Fried Foods: Research indicates that a diet rich in fried foods may notably elevate the risk of breast cancer. A study involving 620 Iranian women under 50 years old identified fried food intake as the most significant risk factor for breast cancer development.
-
Processed Meats: Processed meats like bacon and sausage have been associated with a higher risk of breast cancer. A comprehensive literature review from 2018, comprising 18 studies, found a 9% greater risk of breast cancer associated with high intake of highly processed meats.
-
Added Sugar: Diets high in added sugar may significantly increase the risk of breast cancer by promoting inflammation and affecting the expression of certain enzymes related to cancer growth and spread.
-
Refined Carbs: Diets abundant in refined carbohydrates, typical of the Western diet, may elevate breast cancer risk. Replacing refined carbs such as white bread and sugary baked goods with whole grain products and nutrient-dense vegetables is recommended.
Soy and Breast Cancer:
There is ongoing debate regarding the impact of soy products, such as tofu, soy milk, and edamame, on breast cancer risk. While some test-tube and animal studies suggest that consuming high amounts of isoflavones, a compound found in soy, could potentially increase the risk of breast cancer development due to their estrogen-mimicking effects, human studies have shown that increased soy intake is associated with a lower risk of developing breast cancer. Additionally, soy intake may improve outcomes and aid in protecting against recurrence in individuals diagnosed with breast cancer.
Other Lifestyle Considerations:
In addition to diet, several lifestyle factors can influence breast cancer risk. Regular exercise, sufficient rest, and abstaining from smoking offer significant protection against breast cancer. Maintaining a moderate body weight is also beneficial in reducing risk. Furthermore, certain skincare products containing parabens, which are considered endocrine disruptors, may contribute to breast cancer development. Opting for natural skincare, gardening, and cleaning products, and minimizing exposure to pesticides and endocrine disruptors like Bisphenol A (BPA) found in plastics, can help decrease breast cancer risk.
Read more***
Very impressive! Custom Song That Tells Your Story
Your article helped me a lot, is there any more related content? Thanks! https://accounts.binance.com/de-CH/register?ref=UM6SMJM3
Thank you for your sharing. I am worried that I lack creative ideas. It is your article that makes me full of hope. Thank you. But, I have a question, can you help me?