Breast cancer is one of the most common cancers in women. However, you can try to reduce the risk of getting it by changing your diet. Here we list some foods to help reduce your risk of breast cancer and some to avoid.
1. To Eat: Berries
A study of 75,929 women found that berries, especially blueberries, can significantly reduce the risk of breast cancer. It is because berries are teeming with antioxidants, which can protect against cellular damage and the spread of cancer cells. Therefore, a small box of blueberries a day is good for reducing your risk of breast cancer.
2. To Eat: Leafy Green Vegetables
Leafy green vegetables are no stranger to us. These veggies, including kale and spinach, contain beta carotene, which has anti-cancer properties. According to several studies, women with higher levels of beta-carotene have an 18-28% lower risk of breast cancer. Therefore, you should incorporate some leafy green veggies into your diet every day in the interests of your health.
3. To Eat: Fatty Fish
Fatty fish, such as salmon and sardines, have anti-cancer properties due to their high levels of omega-3 fats and antioxidants. More than 26 studies have shown that people who eat fatty fish are 14% less likely to develop breast cancer than those who don't. Therefore, it's best to have some fish on a regular basis but remember to use less refined oil when cooking the fish.
4. To Eat: Citrus Fruits
Citrus fruits are rich in folate, vitamin C and carotenoids, which may protect against breast cancer. According to more than six studies, people with a high citrus intake were 10 percent less likely to develop breast cancer. So for breast health, you can add oranges, grapefruits, and lemons to your daily diet.
5. To Eat: Fermented Foods
It may sound wild, but fermented foods like kimchi and yogurt may help protect against breast cancer. These foods positively boost the immune system, thanks to their high levels of probiotics. According to many studies, fermented dairy products can even reduce the risk of breast cancer in Western and Asian populations. Therefore, it is a good idea to eat some yogurt, pickles, or sauerkraut from time to time.
6. To Eat: Cruciferous Vegetables
Cruciferous vegetables, such as cabbage and broccoli, not only help you stay in shape but also help reduce your risk of breast cancer. According to a related study, cruciferous vegetables are rich in glucosinolates, which have significant anti-cancer potential. With that in mind, including such veggies in your diet can do wonders for your health.
7. To Eat: Beans
Loaded with high fiber content, vitamins, and minerals, beans may help to protect against breast cancer. A study of 2,571 women found that a high intake of beans could reduce the risk of breast cancer by 20%. If that's the case then it's best to include some chickpeas and lentils in your daily diet.
Now let's take a look at foods you'd better avoid.
8. To Avoid: Fried Foods
High in calories and trans fats, fried foods can increase your risk of breast cancer far more than you might think. A study of 620 Iranian women found that those who ate a lot of fried food were more likely to develop breast cancer.
9. To Avoid: Fast Food
There is no denying that fast food is convenient and cheap, but it is also very unhealthy. Eating fast food for long periods is linked to an increased risk of several diseases, including breast cancer, diabetes, and heart disease.
10. To Avoid: Processed Meats
Processed meats, such as bacon and sausages, are not doing you any good and may even increase your risk of breast cancer. A review of 15 studies has shown that significant consumption of processed meat increases the risk of breast cancer by 9%.
11. To Avoid: Refined Carbs
If you are into a typical Western diet, you need to be careful of your increased risk of breast cancer. Instead of these high-calorie carbs, you can try filling up on whole-grain food and other anti-cancer foods like vegetables.
12. To Avoid: Added Sugar
If you're obsessed with doughnuts or sweet drinks, you're more likely to develop breast cancer. These foods contain high levels of added sugars, which can increase inflammation and the release of enzymes linked to cancer growth and spread.
Source: buzzfond.com