While there is no food that can prevent cancer, a proper diet can help prevent breast cancer.
Breast cancer is a complex disease with many factors. Some of these factors, such as age, family history, genetics, and gender, cannot be controlled. However, there are factors that people can control, including smoking, exercise, weight, lifestyle, and diet.
Some researchers believe that an inappropriate diet can account for 30 to 40 percent of all cancers.
Fruits and Vegetables are the main part of the best diet to prevent breast cancer.
Diet to Prevent Breast Cancer
Breast cancer can begin in different places, grow in different ways, and require different treatments. Just as some cancers respond to certain treatments, certain cancers respond to specific foods.
The following foods are considered part of a healthy diet and may help prevent the growth or progression of breast cancer:
- A wide variety of colorful fruits and vegetables
- Foods rich in fiber, such as whole grains, beans and legumes
- Milk and Low-fat Dairy Products
- Soy-based products
- Vitamin D-rich foods
- Foods with anti-inflammatory properties, such as certain spices
A study of more than 91,000 women showed that a diet that mainly consists of vegetables could reduce the risk of breast cancer by 15%. Consumption of 8 to 10 servings of fruits and vegetables per day is the recommended diet to prevent breast cancer.
In addition to other benefits, fruits and vegetables are rich in flavonoids and carotenoids that are associated with many medical benefits. Studies consider the following fruits and vegetables to prevent breast cancer:
- Dark green, green and green leaves
Therefore, the best diet to prevent breast cancer is the one that is rich in these fruits and vegetables.
Although research on fiber and its impact on breast cancer is currently incomplete, numerous studies have shown that it can protect against diseases. Fiber protects the digestive system and helps to eliminate waste material regularly, thus helping the body to get rid of toxins and limiting the damage that can be done by these toxic materials.
Whole grains and legumes also contain antioxidants that can prevent many diseases. Eating fiber rich legumes, such as lentils, is also associated with a reduced risk of breast cancer. Daily intake of 30 to 45 grams of fiber is recommended for the best diet to prevent breast cancer.
Fat may seem like an undesirable food for a list of good foods to prevent breast cancer, but unsaturated fats are called “good fats.” They are found in olive oil, avocado, seeds and nuts.
In addition, omega-3 fatty acids, found in cold-water fish such as salmon and herring, are linked to a lower risk of breast cancer. Many experts recommend a diet that contains about 20-30% of the daily calorie intake of fat and no more than 8% of the total calories of saturated fats.
Extensive research over the past 25 years has identified soy as a very healthy, protein-rich food that has healthy fats, vitamins and minerals, but low carbohydrates. In addition to reducing the risk of breast cancer, soy has also been reported to reduce low-density lipoprotein or “bad cholesterol” and reduce the risk of heart disease.
The benefits of other foods to be included in your diet to prevent breast cancer
Some studies have shown that the health benefits of omega-3 fatty acids in some fish may be a major contributor to breast cancer due to its ability to reduce inflammation.
Researchers believe that fiber helps prevent breast cancer. Many breast cancer treatments are designed to keep estrogen from interacting with breast cancer cells, so eating a high-fiber diet can support this process and eliminate estrogen.
Beta carotene, found in vegetables, including carrots, is associated with lower risk of breast cancer.
Foods to avoid
Scientists continue to examine the impact of different foods on the risk of breast cancer. Try to avoid the following in order to help prevent breast cancer.
Studies have highlighted the relationship between regular consumption of alcohol and increased risk of breast cancer. Alcohol may increase estrogen levels and cause damage to DNA cells. They also indicate that women who drink alcohol three times a week increase the risk of breast cancer by 15%. With each additional drink per day, this risk increases by about 10%.
Researchers from the University of Texas Medical Center (MD Anderson Cancer Center) found that when mice eat a high-sugar diet as a common diet in the United States, they are more likely to develop cancerous tumors similar to breast cancer tumors in humans. In addition, these tumors are more likely to spread or metastasize.
Studies show that all fats are not bad. While fat from processed foods is associated with an increased risk of breast cancer, fat from fruits and vegetables is associated with reduced risk.
Trans fats are now associated with an increased risk of breast cancer and should be avoided. Trans fats are commonly found in processed foods such as fried foods, some crackers, donuts and cookies.
Although research is ongoing, some studies have found a link between red meat and the possibility of breast cancer.
Protection against breast cancer
The following can also help your body protect itself against breast cancer:
Vitamin D absorbed by regular contact with sunlight can help prevent breast cancer. Vitamin D is also found in foods like eggs, cold water fish and enriched foods. Talk to your doctor to check the level and if you have a deficiency, consider a supplement.
Green tea is associated with a number of beneficial health benefits, including boosting the immune system and reducing the risk of breast cancer.
Turmeric is a yellow spice that has anti-inflammatory properties and may limit the growth of breast cancer cells.
Having a healthy weight in general, and especially for those involved in breast cancer, is important because obesity is a known risk factor for the disease.
Physical activity and healthy food are important for the prevention of breast cancer. The National Cancer Institute reports that women who exercise 4 hours a week or more reduce the risk of breast cancer.