Are you the next person to have breast cancer? Breast cancer affects almost every other woman in the world. Around one out of eight women have invasive form of it in the United States. It is not only restricted to women; less than one percent of all breast cancer cases are found in men too.
Six Effective Foods for Breast Cancer
DNA damage, mutations, and BRCA1 and BRCA2 genes of obesity are some risk factors of cancer. Some lifestyle changes can help you protect yourself from deadly diseases. If you want to reduce your risk of developing breast cancer, incorporate these six all-rounder healthy foods into your daily diet.
1. Fatty Fish
Fatty fish has a rich content of omega-3 fats to protect you from breast cancer. Salmon, sardines, mackerel, and other fatty fishes are also a good source of selenium and antioxidants (canthaxanthin).
To find out the benefits, the team did a large review of 26 studies and 883,000 people. Researchers found that people who took a high amount of omega-3 fatty fishes dropped the risk of cancer by 14% than the ones who ate less of it.
Also, adjusting the diet with omega-3 and omega-6 by eating less refined and processed foods would show a similar effect.
2. Leafy Green Vegetables
Kale, mustard greens, chard, arugula, and spinach are some of the leafy green vegetables you should include in your diet. It has anti-cancer properties due to beta-carotene, zeaxanthin, and lutein and folate.
A study of 32,000 women revealed that high levels of carotene in the blood could significantly reduce breast cancer by 18 – 28 percent. Moreover, it was found to reduce the recurrence and risk of early death due to breast cancer.
Other than green vegetables, allium, beans, and cruciferous vegetables are also scientifically proven for reducing the risk of cancer.
Including berries in your breakfast or dessert daily can help you reduce the risk of cancer to some extent. Berries are rich in flavonoids and anthocyanins, good for against cellular damage and spread of breast cancer.
In a study of 75,929 women, the intake of berries, especially blueberries, showed a pronounced effect against ER-negative breast cancer.
4. Fermented Foods
Miso, yogurt, kimchi, and sauerkraut are fermented foods that are rich in probiotics and other nutrients to fight cancer.
An analysis of 27 studies found intake of yogurt and kefir curbs the risk of cancer in both Asian and Western worlds. Animal research highlights that this is due to the immune-boosting result of probiotics.
5. Citrus Fruits
Citrus fruits boast compounds like folate, vitamin C, flavonoid antioxidants (quercetin, hesperetin, and naringenin), and carotenoids. All citrus fruits exhibit anti-inflammatory, anti-cancer, and antioxidant features.
There are several researches, which support citrus fruits to fight off many forms of cancer, including breast cancer. Researchers noted a drop of 10% in breast cancer when they look over six studies and 8,000 people.
Besides citrus fruits, peaches, apples, and pears are also good for fighting breast cancer. At least two servings of peach in a week were found to reduce the risk of cancer by 41%.
6. Herbs and Spices
Herbs and spices like parsley, turmeric, rosemary, ginger, oregano, thyme, and curry are rich in vitamins, fatty acids, and polyphenol antioxidants to protect from cancer.
Oregano, in test tube studies, was found to contain carvacrol and rosmarinic acid antioxidants. They exhibit great power to work against aggressive forms of breast cancer. It is a good idea to include as many herbs and spices in your meals.
Cancer is quite a complex disease. Try to adopt a healthy lifestyle and eat more of the above-mentioned foods. However, adjusting the dietary profile is just one piece of a puzzle. One needs to go for regular screenings to prevent any inconvenience.