Breast cancer is the most typical cancer in women, with intrusive breast cancer impacting 1 in every eight women in the United States during their lifetime. It even appears in men, though male breast cancer accounts for less than 1% of all breast cancer cases.
DNA harm and genetic mutations may cause this condition. Inheriting specific genes, such as BRCA1 and BRCA2, can also raise your risk, as can having obesity.
Lifestyle also plays a vital role, with research correlating heavy drinking, smoking, estrogen exposure, and specific dietary patterns — including Western diets high in processed foods — to an increased chance of breast cancer.
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Notably, studies associate other eating habits like the Mediterranean diet with a decreased risk of breast cancer. Moreover, distinct foods may even defend against this condition.
Here are ten foods to eat to help decrease your risk of breast cancer.
Foods that may lower breast cancer risk
Keep in mind that many elements are associated with breast cancer growth. While enhancing your diet can improve your general health and decrease your cancer risk, it’s only one puzzle piece.
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You still need routine breast cancer screenings like mammograms and manual reviews, even with a nutritious diet. After all, early detection and diagnosis greatly improve survival rates. Speak to your healthcare provider for guidance about breast cancer screenings.
All the same, research indicates that these foods may reduce your risk of this disease.
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Leafy green vegetables
Kale, arugula, spinach, mustard greens, and chard are just a few leafy green vegetables that may have anti-cancer effects. Research shows that a heightened intake of folate, a B vitamin concentrated in green leafy vegetables, may defend against breast cancer.
Citrus fruits
Citrus fruits are overflowing with compounds that may guard against breast cancer, including folate, vitamin C, and carotenoids like beta-cryptoxanthin and beta carotene, plus flavonoid antioxidants like quercetin, hesperetin, and naringenin.
These nutrients supply antioxidant, anti-cancer, and anti-inflammatory effects. Citrus fruits include oranges, grapefruits, lemons, limes, and tangerines.
Fatty fish
Fatty fish, including salmon, sardines, and mackerel, are known for their unique health advantages. Their omega-3 fats, selenium, and antioxidants like canthaxanthin may offer cancer-protective effects. Some analyses indicate that eating fatty fish may lower your risk of breast cancer. Offsetting your omega-3 to omega-6 ratio by eating more fatty fish and less refined oils and processed foods may also help decrease your breast cancer risk.
Berries
Regularly enjoying berries may help reduce your risk of certain cancers, including breast cancer.
Fermented foods
Fermented foods like yogurt, kimchi, miso, and sauerkraut include probiotics and other nutrients that may protect against breast cancer. Animal research indicates that this defensive effect is related to the immune-enhancing effects of specific probiotics.
Allium vegetables
Garlic, onions, and leeks are all allium vegetables that puff a collection of nutrients, including organosulfur compounds, flavonoid antioxidants, and vitamin C. These may have potent anti-cancer properties.
A study of 660 women in Puerto Rico tied high garlic and onion intake to reducing breast cancer risk.
Peaches, apples, and pears
Fruits — especially peaches, apples, and pears — have been demonstrated to protect against breast cancer.
Cruciferous vegetables
Cruciferous vegetables, including cauliflower, cabbage, and broccoli, may help reduce your risk of breast cancer.
Beans
Beans are packed with fiber, vitamins, and minerals. Particularly, their high fiber content may defend against breast cancer.
Herbs and spices
Herbs and spices like parsley, rosemary, oregano, thyme, turmeric, curry, and ginger have plant compounds that may help defend against breast cancer. These include vitamins, fatty acids, and polyphenol antioxidants.
Conclusion
Following a healthy diet rich in foods like leafy greens, fatty fish, citrus fruits, beans, berries, and specific herbs and spices may help lower your breast cancer risk.
