Breast cancer is one prevalent disease among individuals, especially women.
Studies have shown that a host of factors can heighten a person’s risk of the disease. Genetic mutations and DNA damage are risk factors. Individuals who inherit genes like BRCA1 and BRCA2 are at great risk. Obesity can also increase breast cancer prevalence.
Our lifestyle has a part to play too. The increased risk of breast cancer has been linked to excessive intake of processed foods, smoking, estrogen exposure, and high alcohol intake.
Take note that as well as there are foods that promote the disease risk, there are also foods that reduce it. However, we should understand that diet only plays an average role in reducing your risk and so should not solely be depended on. Go for a health check and let your doctor give you professional advice and instruction on what steps to take.
This article will take you through what to eat for a reduced breast cancer risk and what to avoid.
Foods to take for a reduced risk
- Garlic and onions
Garlic and onions may possess powerful anti-cancer properties – this is because they contain nutrients like flavonoid antioxidants, vitamin C, and incredible organosulfur compounds. Several studies have linked the regular intake of garlic and cooked onions to a reduced risk of breast cancer.
- Beans
The nutrient selection present in beans is a wonderful one, such that it offers several health benefits and shields against chronic diseases. Beans are rich in nutrients like vitamins, minerals, and fibers. Research has shown that regular intake of high fiber in particular can significantly lower cancer risk.
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- Spices and herbs
Fill up your kitchen herbs and spices like parsley, thyme, curry, turmeric, rosemary, and ginger. They contain plant compounds including vitamins and fatty acids, designed to fight against breast cancer. Each one of them have anti-cancer properties.
- Cruciferous vegetables
Cabbage and broccoli may help lower cancer risk. They contain compounds that the body uses in safeguarding against it.
- Leafy greens
They are high in folate, B vitamins, and carotenoid antioxidants which are known to be effective in protecting against the disease and checking the recurrence in people who previously had it. Leafy greens include spinach, kale, etc.
- Fruits
Particularly fruits like peaches, apples, berries, pears, and citrus fruits (grapefruit, lime, lemon, orange, and tangerine). Each of them has embedded within them the most amazing combination of nutrients that are known to have cancer-properties. From the array, we can see nutrients like vitamin C, carotenoids, flavonoid antioxidants, and polyphenol antioxidants. Conducted review sessions made it clear that their regular consumption plays a vital role in reducing the risk of breast cancer among individuals.
- Fatty fish
Eat more fatty fish and less of refined oil. This will help you balance your omega-3 to the omega-6 ratio as fatty fish are an incredible source of omega-3 fatty acid. They also contain nutrients like selenium and canthaxanthin (an antioxidant) that are said to offer protection against cancer. Fatty fish include salmon, mackerel, and sardines.
- Fermented foods
Fermented foods like yogurt and kefir contain probiotics that serve protective functions in the body. They fight against cancer cells.
Foods to Avoid
For reduced risk of breast cancer, reduce or completely avoid the consumption of foods like;
- alcohol
- fried foods
- added sugar
- processed meat
- refined carbohydrates
- fast food
They contain compounds and ingredients that enhance the growth of harmful cells.
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