We already know that with breast cancer, the key to early detection is a breast self-exam. But there are things that you can do with your diet to help reduce the chance of getting breast cancer. Yes, diet and breast cancer risk is linked, and there are things that you're eating — or not eating — that might be increasing your risk. Let’s dive into exactly how.
How does a woman’s weight influence her breast cancer risk?
Healthy eating: Foods that aren't breast cancer risk factors
Having a healthy immune system will help prevent getting breast cancer. Building a healthy immune system involves eating the right foods.
Here are the foods you should add to your diet to fight against breast cancer:
- Leafy green vegetables that include kale, arugula, spinach, mustard greens, and chard. These increase your levels of carotenoid antioxidants, which lower your risk.
- Citrus fruits such as oranges, grapefruits, lemons, limes, and tangerines. They contain vitamin C, folate, beta carotene, and flavonoid antioxidants that have anti-cancer properties.
- Fatty fish such as salmon and sardines. These contain omega-3 fatty acids, selenium, and antioxidants to help reduce breast cancer risk.
- Berries such as blueberries and strawberries. Like citrus fruits, these contain antioxidants and flavonoids. Blueberries in particular have shown promise in studies to reduce estrogen receptor negative (ER-) breast cancer.
- Probiotic foods such as fermented kimchi, miso, sauerkraut, and yogurt. These have immune-enhancing properties.
- Allium vegetables such as onions, garlic, and leeks. Studies have shown promising results in reducing breast cancer risk when consuming garlic and onions.
- Peaches, apples, and pears have a lot of studies conducted that show that the polyphenol antioxidants found in them help inhibit the growth and spread of breast cancer cells.
- Cruciferous vegetables such as broccoli, cabbage, and cauliflower that contain glucosinolate compounds. These can be converted into isothiocyanates, which have anticancer potential.
- Beans are thought to reduce cancer risk by up to 20% thanks to their fiber, vitamins, and minerals.
- Fresh herbs and spices can also add vitamins, fatty acids, and polyphenol antioxidants to fight against breast cancer.
- High-fiber foods are also thought to lower the risk of breast cancer.
Remember, it’s about your overall lifestyle that includes both exercise and diet choices. “Our study contributes to the evidence that lifestyle factors, such as modifiable dietary practices, may affect breast cancer risk,” Maryam Farvid, a lead author and research scientist at the Harvard T.H. Chan School of Public Health, told Today.
Ultimately, it may be the sum of all of our choices, and not just one or two modifications, that makes the biggest difference in the fight against breast cancer.
