Breast cancer is the most common cancer in women, affecting 1 in every 8 women in the United States. The disease also happens in men, although male breast cancer accounts for less than 1% of all breast cancer cases.
According to multiple studies, eating specific foods could reduce your risk. This article covers foods you can eat to reduce your risk of breast cancer.
Leafy Green Vegetables
Leafy green vegetables contain carotenoid antioxidants like lutein, beta-carotene, and zeaxanthin. According to an older 2012 analysis of 8 studies in 7,011 women, those with higher carotenoid levels had a significantly lesser risk of breast cancer.
Allium vegetables include garlic, leeks, and onions, and they contain multiple nutrients, including flavonoid antioxidants, vitamin C, and organosulfur compounds. A study involving 285 Iranian women discovered that a high intake of garlic and leeks could protect against breast cancer.
However, the same study revealed that high consumption of cooked onion was linked to increased breast cancer risk. As such, more research on onions and breast cancer is required.
Cruciferous vegetables, like cauliflower and cabbage, contain glucosinolate compounds, which your body converts into isothiocyanates. These molecules have significant potential for preventing cancer.
Berries contain antioxidants like anthocyanins, which can protect you from cellular damage and stop the development and spread of cancer cells. According to a 2013 study, women who ate more berries had a lower risk of estrogen receptor-negative breast cancer.
Fermented foods like yogurt, miso, and sauerkraut contain probiotics and other nutrients that could prevent breast cancer. According to a 2015 literature review of 27 studies, consumption of dairy products was connected to a reduced risk of breast cancer in Western and Asian populations.
Fatty fish include sardines, salmon, and mackerel and contain omega-3 fats, selenium, and antioxidants such as astaxanthin, which could provide protective effects against cancer.
Herbs and Spices
Herbs and spices contain plant compounds like fatty acids and polyphenol antioxidants, which could prevent breast cancer. According to a 2017 test-tube study, the antioxidants carvacrol and rosmarinic acid show significant anticancer effects against breast cancer cell lines.
Cancer risk can be challenging to understand, but your diet influences it. You can significantly reduce your cancer risk by following a nutritious diet rich in foods like leafy greens, berries, and fatty fish.