A HEALTHY DIET FOR PREVENTING BREAST CANCER

Over the years, breast cancer has been a leading cause of death among women. Therefore, raising awareness of this killer disease’s silent existence and effects is crucial.

In a breast cancer journal, more than 2 million breast cancer cases were reported in 2020. It is also one of the leading causes of cancer death, contributing to 6.9% (685,000) of all cancer deaths globally in 2020.

One’s breast awareness journey starts through self-examination. It is as simple as using your eyes and hands to inspect the changes in the look and feel of your breast, which helps you become aware of the difference between the two breasts for a doctor’s intervention.

According to Healthline, Maintaining a healthy diet is crucial to preventing breast cancer. Here are some foods to consider;

1. Vegetables

Leafy green vegetables, allium, and cruciferous vegetables have anti-cancer properties. Green vegetables contain carotenoid antioxidants, and their higher blood levels of these antioxidants are associated with reduced breast cancer risk.

A study involving 582 women in Iran stated that high garlic intake and leeks protect against breast cancer.

2. Fruits

Citrus fruits, e.g oranges, grapefruits, lemons are great for preventing breast cancer. Similarly, other fruits like berries, peaches, apples, pears, and grapes have been shown to safeguard against breast cancer. According to the National Library of Medicine, women who consumed fruits each week had up to a 41% reduced risk of developing estrogen receptor-negative breast cancer

Eating fruits and vegetables offers your body anti-oxidants that prevent the body against breast cancer. It is essential to ensure having five types of fruits daily.

3. Omega-3 Fatty Acids

A study published on Ecancer proposes that the intake of omega-3 fatty acids reduces risks of breast cancer. Fatty fish include Mackerel, Salmon, and sardines. They have great health benefits that may reduce your breast cancer risk. Omega-3s, fatty foods have up to a 14% reduced risk of breast cancer compared with those who ate the lowest amount.

4. Foods with probiotic nutrients

This includes fermented foods e.g yogurt, that safeguard against breast cancer. In addition, for a great understanding of Probiotics in relation to cancer, read “Modification in the diet can induce beneficial effects against breast cancer” by Felix Aragón and colleagues in San Miguel de Tucumán, Tucumán, Argentina. Fermented foods modulate the gastrointestinal bacteria and the systemic immune system preventing the body from breast cancer.

5. Beans and Whole grains

Beans contain high fiber content that protects against breast cancer. In addition, whole grains have nutrients, including fiber, minerals, and vitamins, with powerful cancer-fighting properties.

As such, avoiding other foods may also help prevent breast cancer.

Avoiding alcohol, fast food, fried food, added sugars, refined food, and processed meat helps prevent breast cancer.

Here’s a good read on dietary choices and it’s implications as you age, from our Joy in Aging Blog.

When budgeting for food, be keen to ensure that they are in line with your breast cancer health. Similarly, remember regular checkups and speak with a healthcare professional if you have questions about your breast cancer diet risk.