What to Eat to Prevent Breast Cancer
What to Eat to Prevent Breast Cancer
When it comes to breast cancer, there are a lot of myths and misconceptions out there. For example, did you know that only 5-10% of breast cancer cases are due to inherited genes? The fact is, lifestyle choices play a much bigger role in whether or not you develop breast cancer.
One of the biggest factors in your control is what you eat. ( that is not to say you brought Breast Cancer on yourself. It is only to say, lets hedge our bets.) Your diet can either increase or decrease your risk of developing breast cancer. In this blog post, we'll go over some of the best foods to eat for breast cancer prevention and recurrence.
Cruciferous Vegetables
Vegetables like broccoli, Brussels sprouts, and cabbage belong to a family of plants called cruciferous vegetables. These vegetables contain high levels of antioxidants and phytochemicals, which have been shown to protect cells from damage and reduce inflammation. Cruciferous vegetables have also been linked with a lower risk of breast cancer.
To get the most benefit from cruciferous vegetables, it's best to eat them raw or lightly steamed. Overcooking them can destroy some of their nutrient content. So next time you're at the grocery store, stock up on some broccoli, Brussels sprouts, and cabbage to add to your meals throughout the week.
Oily Fish
Fish like salmon, tuna, sardines, and mackerel are rich in omega-3 fatty acids. These healthy fats have anti-inflammatory properties and have been linked with a lower risk of several types of cancer, including breast cancer. In one study, women who ate the oiliest fish had a 32% lower risk of developing breast cancer than women who ate the least amount of oily fish.
If you don't like fish or are allergic to it, you can also get omega-3 fatty acids from supplements like flaxseed oil and chia seeds. Make sure to talk to your doctor before starting any new supplement regimen. ( I really like Udo’s Omega Supplement. I put it in and on everything. )
Citrus Fruits
Citrus fruits like oranges, lemons, grapefruits, and limes are packed with Vitamin C. This vitamin is an antioxidant that helps protect cells from damage and has been linked with a lower risk of several types of cancer, including breast cancer. In one study, women who ate the most citrus fruits had a 21% lower risk of developing breast cancer than women who ate the least amount of citrus fruits.
So if you're looking for an easy way to add more cancer-preventing power to your diet, start consuming more citrus fruits on a daily basis. You can add them to your breakfast cereal or oatmeal, pack them as a snack for work, or enjoy them as part of a healthy lunch or dinner recipe.
Making small changes in your diet can have a big impact on your risk of developing breast cancer. By incorporating more cruciferous vegetables, oily fish, and citrus fruits into your meals and snacks, you can help keep your breasts healthy for years to come.