Eat these foods to protect yourself from breast cancer
Breast cancer is one of the most frequently diagnosed cancers and is the second leading cause of cancer death in American women. By changing your diet, you can do a lot to reduce your risk of getting it. Cancer research UK estimates that 9 out of 100 cancers can be prevented if you change your eating habits.
The evidence base behind certain foods’ anticancer potential is rapidly growing, but more evidence is needed and the research in this field is ongoing.
Healthy body weight, which goes hand in hand with healthy eating, is another factor that can reduce the risk of many cancers and also needs to be considered. By changing your diet for the better, you will likely influence your body weight as well and bring your BMI into the healthy range.
What follows is a description of foods that have been researched in relation to breast cancer prevention and have received some scientific backing.
Fiber
Fiber, the indigestible part of plant foods, is often associated with a healthy diet. Fiber is found in fruits, vegetables and whole meal cereals. Wheat bran is a particularly good source of dietary fiber when it comes to cancer prevention. Amongst other things, it lowers the levels of hormone estrogen in pre-menopausal women which reduces the risk of breast cancer. It has been suggested that 25 grams of fiber should be consumed per day to help with breast cancer prevention in women who had not yet had their menopause. Fiber is also a great natural remedy for constipation.
Generally speaking, if you eat a plant-rich diet, you will most likely be consuming fiber galore. Some researchers believe that it might not be the fiber itself that lowers the risk of cancer. More likely, a fiber-rich diet automatically means you are ingesting less sugar and more antioxidants, which makes you less prone to cancer.
Fruits
Fruits are a good source of fiber and antioxidants. Fruits that are rich in vitamins A, C, E and selenium have a particularly potent antioxidant effect.
Antioxidants prevent chemical reactions that can lead to gene and cell changes. An abnormal change to the cell can mean the start of a cancer growth. The ominous changes can happen during the oxidation process when oxygen joins with another molecule, so antioxidants work by stopping this process.
Carotenoids
Carotenoids are natural pigments that give some plants their distinct color and are found in the chloroplasts and chromoplasts of plants. There are over 600 different types of this coloring. Studies have shown that women who have higher levels of carotenoids in their blood might have a lower risk of breast cancer. Some of the most common sources include:
- Carrots
- Spinach
- Papaya
- Bell peppers
- Sweet potato
- Kale
- Tomato
Flavonols and flavones
Flavonols and flavones, also known as flavonoids, are protective compounds found in plants. Women who consume them in greater amounts have been found to have a lower risk of breast cancer.
Good sources of flavonols include:
- Onion
- Broccoli
- Black tea, green tea, oolong tea
- Fruits
- Dark chocolate
- Berries
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Source: Healthy and Natural world
