12 foods that may help reduce the risk of “breast cancer”. It is recommended that women add them to their meals.
DNA damage and genetic mutations may be the cause of breast cancer. Inheriting mutations in certain genes, such as BRCA1 and BRCA2, can increase your risk, as can obesity. Lifestyle also plays a role. Research has linked smoking, estrogen exposure, heavy alcohol consumption, and certain dietary patterns, including a Western diet high in processed foods, to an increased risk of breast cancer.
It’s worth noting that studies have linked other dietary patterns, such as the Mediterranean diet, to a reduced risk of breast cancer. Additionally, certain foods may help protect against the disease. Here are 12 foods that may help reduce your risk of breast cancer , and some foods to avoid.
There are many factors involved in the development of breast cancer. While improving your diet can improve your overall health and reduce your overall cancer risk, that is only part of the โปรโมชั่นพิเศษจาก UFABET สมัครตอนนี้ รับโบนัสทันที picture.
Even with a nutrient-dense diet, you should still get regular breast cancer screenings, such as mammograms and self-exams. After all, early detection and diagnosis significantly increase survival rates. Talk to your health care professional for advice about breast cancer screening. However, research suggests that these foods may reduce your risk.
12 Foods That May Reduce Your Risk of Breast Cancer
1. Green leafy vegetables: Here are just a few examples of green leafy vegetables that have cancer-fighting properties.
- Kale
- Spinach
- Green cabbage
Green leafy vegetables contain the antioxidant carotenoids, including beta-carotene, lutein, and zeaxanthin. Higher blood levels of these antioxidants have been associated with a reduced risk of breast cancer. A 2012 analysis of eight studies in 7,011 women found that those with higher levels of carotenoids had a significantly reduced risk of breast cancer. Compared with women with lower levels.
Similarly, a large 2015 study linked higher blood levels of total carotenoids to an 18–28% reduced risk of breast cancer. As well as a reduced risk of recurrence and death in those who already had breast cancer. The study followed 32,826 women over a period of 20 years. Some
research has found that folate, a B vitamin concentrated in green leafy vegetables, may help protect against breast cancer. However, overall research on the effects of folate intake on breast cancer risk is mixed. With both positive and negative effects, and more research is needed.
2. Cruciferous Vegetables Cruciferous vegetables, including cauliflower, cabbage, and broccoli, may help reduce your risk of breast cancer. Cruciferous vegetables contain glucosinolates, which your body can convert into molecules called isothiocyanates, which have significant cancer-fighting potential.
It’s worth noting that a study involving 1,493 southern Chinese women linked a higher intake of all cruciferous vegetables to a reduced risk of breast cancer.
3. Onion family vegetables Garlic, onions, and leeks are all onion family vegetables. They are rich in nutrients, including organosulfur compounds, flavonoid antioxidants, and vitamin C, which may have powerful cancer-fighting properties.
A 2020 study involving 660 women in Puerto Rico linked high consumption of garlic and onions to a reduced risk of breast cancer.
Similarly, a study involving 285 Iranian women found that consuming high amounts of garlic and leeks may help protect against breast cancer. Consuming high amounts of raw onions may also have a small protective effect. Interestingly, the study also found that consuming high amounts of cooked onions was associated with an increased risk of breast cancer. More research is needed on onions and breast health.
4. Sour fruits Sour fruits include:
- orange
- Grapefruit
- lemon
- Yellow lemon
- Sweet orange
Citrus fruits and their peels are rich in compounds that may help protect against breast cancer, including:
- Folate
- Vitamin C
- Carotenoids such as beta-cryptoxanthin and beta-carotene
- Flavonoid antioxidants such as quercetin, hesperetin, and naringenin
These nutrients have antioxidant, anti-cancer, and anti-inflammatory properties. In fact, research has linked citrus fruits to a reduced risk of several cancers, including breast cancer. An older 2013 review of six studies involving 8,393 people linked high citrus fruit consumption to a 10% reduced risk of breast cancer.
5. Berries: Regular consumption of berries may help reduce the risk of certain types of cancer, including breast cancer. The antioxidants in berries, including flavonoids and anthocyanins, have been shown to help prevent cell damage, the development and spread of cancer cells.
It’s worth noting that a 2013 study of 75,929 women linked a higher consumption of berries, particularly blueberries, to a reduced risk of estrogen receptor-negative breast cancer.
6. Peaches, Apples, Pears, and Grapes Fruit, especially peaches, apples, pears, and grapes, have been shown to help protect against breast cancer. In the large 2013 study mentioned above, women who ate at least two servings of peaches per week had a 41% reduced risk of developing estrogen receptor negative breast cancer.
Interestingly, an older 2014 study found that polyphenol antioxidants from peaches inhibited the growth and spread of human breast cancer cells implanted in animal models. The study, which analyzed data from hundreds of thousands of women, also linked apple and pear consumption to a reduced risk of breast cancer.
Some test-tube studies have also shown that certain compounds found in grapes, including flavonoids and anthocyanins, can protect against breast cancer cells. More research in humans is needed.
7. Fatty fish: Fatty fish, such as salmon, sardines, and mackerel, are known for their impressive health benefits. Omega-3 fats, selenium, and antioxidants like astaxanthin may help protect against cancer. Some studies even show that eating fatty fish may specifically reduce your risk of breast cancer.
An older 2013 review analyzed 21 studies involving a total of 883,585 people. Researchers found that those who consumed the highest amounts of omega-3s from seafood sources had a 14 percent lower risk of breast cancer than those who consumed the lowest. Other studies on fish and its fatty acids report similar results. Balancing your omega-3 to omega-6 ratio by eating more fatty fish and fewer processed oils and ultra-processed foods may also help lower your breast cancer risk.
8. Fermented foods: Fermented foods like yogurt, kimchi, miso, and sauerkraut contain probiotics and other nutrients that may help protect against breast cancer. A 2015 review of 27 studies linked consumption of dairy products, including fermented milk products like yogurt, to a reduced risk of breast cancer in both Western and Asian populations. Test-tube
and animal studies suggest that this protective effect is related to the immune-boosting effects of some probiotics.
9. Beans Beans are rich in fiber, vitamins, and minerals. In particular, their high fiber content may help protect against breast cancer. A 2018 study of 4,706 women found that consuming a high amount of beans reduced the risk of breast cancer by 20%, compared to those who consumed a low amount of beans. Additionally, in a 2020 study of 1,260 Nigerian women, those with the highest nut consumption had a 28% lower risk of breast cancer, compared to those with the lowest consumption.
10. Herbs and Spices Herbs and spices contain plant compounds that may help protect against breast cancer. These include vitamins, fatty acids, and polyphenol antioxidants. For example, oregano contains the antioxidants carvacrol and rosmarinic acid. A 2017 test-tube study found that these antioxidants exhibited significant anti-cancer effects on an aggressive breast cancer cell line.
Curcumin, the main active compound in turmeric, has also shown significant anti-cancer properties, as has apigenin, a flavonoid concentrated in parsley. Since many other herbs and spices also have powerful anti-cancer properties, it’s a good idea to include a variety of herbs and spices in your diet, such as thyme, curry spice, and ginger.
11. Whole grains Whole grains, such as wheat, brown rice, barley, quinoa, and rye, are packed with important nutrients, including fiber, vitamins, minerals, and antioxidants. What’s more, they may have powerful cancer-fighting properties.
In fact, a 2016 study found that consuming more than seven servings of whole grains per week was associated with a significantly reduced risk of breast cancer in women. Another study involving 10,812 middle-aged women showed that eating more high-quality carbohydrates, such as whole grains, was associated with a reduced risk of breast cancer over a 12-year period.
Other research also suggests that adding whole grains to your diet may help protect against several other types of cancer, including pancreatic, colon, stomach, and esophageal cancers.