Foods for Breast cancer prevention!
Breast cancer prevention begins with healthy habits like limiting alcohol consumption and staying physically active but that’s not it. You must watch what you eat as well.
A woman’s risk of breast cancer can be reduced by eating more foods rich in cancer-fighting nutrients and antioxidants.
Certain vitamins and nutrients can lower your risk of developing breast cancer.
Let’s learn more about the types of foods you should add to your platter next time you make a diet chart.
● Leafy veggies – Kale, spinach, and collard greens are just a few of the dark, leafy greens that can help prevent breast cancer. Leafy greens are high in antioxidants, which can kill free radicals that cause cancer. Dark leafy greens complement almost every meal. Sauté them in olive oil and garlic, or add them to salads and sandwiches. They also go well in soups and chilis.
● Fermented foods – Probiotics, which are live “healthy” bacteria and yeasts, are abundant in fermented foods. Probiotics are beneficial to digestion. They can also keep harmful toxins that cause breast cancer from entering your body. Probiotics can even boost the immune system’s ability to fight cancer.
● Befriend whole grains – You may be less likely to develop breast cancer if you consume unprocessed wheat, rye, oats, quinoa, rice, and barley. These foods contain phytochemicals, which may reduce the likelihood of it returning. They can also help prevent cardiovascular disease, and survivors have a better chance because some treatments can harm the heart.
● More herbs and spices – Spices and herbs are frequently used in small amounts to flavour foods. However, these foods are high in antioxidants, vitamins, and fatty acids, which may help prevent breast cancer. Furthermore, they can be added to nearly any meal to enhance its flavour and nutritional value.
● Turmeric – It is a well-known cancer-fighting spice. This spice is anti-inflammatory and anti-cell-damaging. Curcumin is the primary anti-cancer agent in turmeric. Turmeric is an earthy, peppery spice that is commonly used in Indian dishes and curries. This spice can also be used to flavour rice, soups, and tea.
● Green tea – Green tea contains compounds and antioxidants that lower a woman’s risk of developing breast cancer. Green tea has the ability to reduce inflammation and destroy free radicals that cause cancer.
● Fruits – Citrus fruits are high in compounds that may help prevent 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.
● Fish – Fish contains a lot of omega-3 fatty acids. Because anti-cancer nutrition guidelines recommend limiting your intake of red meat and processed meats, including bacon and packaged deli meats, it’s a smart lean protein source — and a great addition to a breast cancer prevention plan. Instead, choose omega-3-rich fish such as salmon, mackerel, sardines, and tuna as breast cancer diet options.
● Soy – Soy is a nutritious food that may help lower the risk of breast cancer. It is a plant-based product that is high in protein, good fat, vitamins, and minerals while being low in carbohydrates. It contains isoflavones, which are antioxidants. It also helps lower low-density lipoprotein or “bad,” cholesterol levels and thus the risk of heart disease.
What to avoid
● Alcohol – Alcohol can raise oestrogen levels and damage DNA. Women who consume three alcoholic beverages per week have a 15% increased risk of developing breast cancer.
● Fat – Although processed food fat appears to increase the risk of breast cancer, some plant-based fats may help reduce it. Trans fats are a type of fat found in processed and ready-to-eat foods. Trans fats are most commonly found in processed foods like fried foods, crackers, donuts, and packaged cookies or pastries. Trans fat consumption should be limited whenever possible.
● Red meat – Cold cuts and processed meats are high in fat, salt, and preservatives. These may increase rather than decrease the risk of developing breast cancer. Overall, reducing a food’s processing makes it healthier.
Kanupriya Khanna is regarded as one of the best dietitians in Delhi with over 19 years of experience. Get in touch with her as she is making a difference in people’s lives by instilling good eating habits and lifestyles