Friday, September 21, 2018



A variety of fruits and vegetables is important for a healthful diet and also help to prevent breast cancer.

The following foods are considered part of a healthful diet in general, and they also help to prevent the  progression of breast cancer: 

1.  Mushrooms
Eating a serving of fungi a day might help protect you from breast cancer, according to an International Journal of Cancer study. Researchers found that Chinese women who consumed just 10 grams (which is equal to a single, small ‘shroom!) or more of fresh mushrooms every day were about two-thirds less likely to develop breast cancer than non-mushroom eaters. High mushroom intake has also been associated with lower risk of breast cancers among premenopausal women. While studies haven’t nailed a cause-and-effect relationship between mushrooms and breast health, you’ll still be doing your body a favor whenever you add immune-boosting vitamin-D-rich mushrooms to a meal!

2.  Navy Beans
According to Harvard researchers, for every 10 grams of fiber consumed daily, a woman’s breast cancer risk decreases by a whopping 7 percent! The authors speculate the fiber helps to reduce high estrogen levels in the blood, which are strongly linked with breast cancer development. One of the best high-fiber foods is beans. Navy beans, in particular, pack a solid 9.6 grams of fiber per half a cup, that’s more than what you’ll find in four slices of Pepperidge Farm Oatmeal Bread! Throw some of these pulses into your next bean soup to reap the benefits.

3.  Walnuts
Walnuts will help you reduce your risk of breast cancer in two ways. For starters, this heart-shaped nut contains a vitamin called gamma tocopherol that stops the activation of Akt—an enzyme that is essential for cancer cell survival—without harming healthy cells. Walnuts also contain cholesterol-like molecules called phytosterols that can help regulate estrogen levels in men and women and even slow the growth of breast cancer cells by blocking estrogen receptors. Animal research published in the journal
Nutrition and Cancer found that when mice were given the human equivalent of two ounces of walnuts every day for a month, the growth rate of tumors in the walnut-eating mice was half that of the animals who weren’t able to crunch on the nuts.

4.  Cooked Tomatoes
 Cooked tomatoes help reduce women's risk of developing breast cancer. Recent findings, reported in the Journal of the National Cancer Institute, found that a carotenoid antioxidant found in tomatoes—known as lycopene—was particularly effective at helping women with the harder-to-treat version of breast cancer: estrogen receptor (ER)–negative tumors. While women with the highest levels of carotenoids, in general, had a 19 percent lower risk of breast cancer, women with the highest levels of lycopene, specifically, had a 22 percent decreased risk.

5.  Sweet Potatoes
Sweet potatoes are rich in a specific carotenoid known as beta-carotene. The same Journal of the National Cancer Institute study found that women with the highest levels of beta-carotene in their blood had a 17 percent lower risk of developing certain types of breast cancer. The theory is that carotenoids contain compounds that help regulate cell growth, defense, and repair. To get the most carotenoids out of your taters, science says your best bet is to blanch them and season with your favorite spice mix.

6.  Pomegranates
Eating these fiber-rich seeds can help your body inhibit the growth of hormone-dependent breast cancer. According to a study published in Cancer Prevention Research, the ellagic acid in pomegranates might help protect against breast cancer by suppressing estrogen production and preventing the growth of cancer cells. Fruits like raspberries, strawberries, cranberries, walnuts, and pecans are also rich in ellagic acid.

7.  Green Tea
Green tea, is packed with polyphenols, a class of antioxidants with immense health benefits. One of those benefits includes anti-breast cancer properties. A small study conducted by the National Institute of Health's (NIH) National Cancer Institute found that Japanese women who drank at least one cup of green tea daily had less urinary estrogea known carcinogen of the breast, than non tea-drinkers. To reap the benefits, be sure to brew your own cup at home; It would take 20 bottles of store-bought bottled tea to get the polyphenol-power of a single home-brewed cup, according to research presented at a meeting of the American Chemical Society.

8.  Broccoli
Cruciferous vegetables like broccoli can help you beat breast cancer.  These veggies containing an anti-inflammatory compound known as sulforaphane, which has been found to eliminate breast-cancer-causing chemicals and inhibit the growth of human breast cancer cells. To boost your intake of the anti-cancer compound, lightly steaming the veggie is the best way to reap the most bioactive nutrients from your food.

9.  Wild Salmon
This fatty fish is rich in healthy fats—mainly, omega-3 fatty acids. These essential fats have been linked to improved breast cancer prognosis. A large-scale analysis of international studies published in the journal BMJ found that women who consumed the most fish-based omega-3 fatty acids were 14 percent less likely to have breast cancer, compared to those who ate the least. For overall health benefits, the American Heart Association recommends adding a mere 3.5-ounce serving of wild-caught fatty fish to your diet twice a week. Salmon doesn't even have to be your go-to. Other fish high in omega-3s include cod, mackerel, and anchovies.

10.  Vitamin-D-Fortified Organic Milk
University of California San Diego researchers found that vitamin D can also ward off breast cancer as well as colon and ovarian cancers. The study, published in Cancer Prevention Research found that an adequate vitamin D intake could reduce breast cancer risk in women by up to 50 percent. Strengthening these findings, a more recent study linked low levels of vitamin D in the blood to higher rates of breast cancer tumor progression. Enjoy vitamin-D-enriched dairy in your morning coffee, mix it into oatmeal, or use it to whip up a post-pump smoothie.

11.  Olive Oil
Bonus points for the Mediterranean diet! When Spanish researchers had women supplement their Mediterranean diets with extra-virgin olive oil, the researchers found that these women had a 68 percent lower risk of developing breast cancer compared to women whose dietary fats came from corn oil. The study, published in JAMA Internal Medicine, speculated that the olive oil's anti-inflammatory phenolic compounds and oleic acid may have
quelled the growth of malignant cells.

12.  Eggs
Eggs are one of the most potent sources of an essential—and hard-to-get—nutrient known as choline. This neurotransmitter building block is necessary for the structure and function of all cells, and a deficiency in this compound has been linked to neurological disorders and decreased cognitive function. Not only does it act as brain food, but it may also help lower your risk of breast cancer! According to The Journal of the Federation of American Societies for Experimental Biology , women who consumed the highest amount of choline had the lowest risk of breast cancer compared with those who consumed the least.

13.  Spinach
Leafy greens, like spinach, pack a one-two punch when it comes to fighting breast cancer. For starters, they're a top source of the dynamic carotenoid duo, lutein, and zeaxanthin, of which high levels have been connected to a 16 percent reduced rate of breast cancer. Also, they're a primo source of folate, a B vitamin that strengthens your DNA and is crucial in lowering risk of neural tube defects during pregnancy. Low levels of folate have most recently been linked to increased breast cancer risk in a study published in the journal PLoS ONE.

14.  Turmeric
This root spice contains the compound curcumin, an antioxidant polyphenol with chemopreventive properties. Because chronic inflammation is a major risk factor for the development and metastatic progression of cancer, curcumin's anti-inflammatory properties play a major role in diminishing the formation of breast cancer, according to a study in Molecular Oncology.

15.   Coffee
Coffee drinkers won't just get an energy jolt with every cup, they may actually help lower their risk of antiestrogen-resistant estrogen-receptor (ER)-negative breast cancer, as well. A 2011 study in Breast Cancer Research found that coffee drinkers had a lower incidence of ER-negative breast cancer than women who rarely drank the morning joe. According to one of the study authors, Jingmei Li, PhD, “One possibility is that coffee's antioxidants protect cells from damage that can lead to cancer.”

16.   Peaches
They're one of our favorite Greek yogurt toppers: antioxidant-rich peaches. In 2014, researchers at Texas A&M found that the precise mixture of phenolic compounds present in a peach extract was able to inhibit the metastasis or spread of breast cancer cells in mice. Researchers say that the dosage equivalent used in the experiment would be equivalent to humans consuming two to three peaches per day.

17.  Chickpeas
Chickpeas are one of our Surprising High-Protein Foods for Weight Loss because they're high in fiber and plant protein, and are the main ingredient in our fave dip ever, hummus (duh!). What's even more impressive is that a study published in the Nutrition and Cancer journal discovered that these legumes can prevent breast cancer.

18.  Blueberries
Blueberries are one of the most widely-consumed berries in the U.S., they are delicious and easy to add to everything from Greek yogurt to fruit salad. Another perk of these sweet berries is they are rich in antioxidants. A review published in the journal Anti-Cancer Agents in Medicinal Chemistry found that blueberries “show promise as effective anti-cancer agents” due to their ability to prevent pro-inflammatory molecules from being formed. They have been shown to prevent the beginning of cancer formation, and increase healthy cells’ ability to kill off dangerous cells. Add a serving of blueberries to your smoothies, parfaits, or sprinkle in a spinach salad.

19.  Carrots
According to research published in The American Journal of Clinical Nutrition , out of 33,000 women, those who had the highest amount of carotenoids in their blood had 18 to 28 percent lower risk of breast cancer. Carrots are jam-packed with these cancer-fighting antioxidants.

20.  Strawberries
Strawberries help fight cancer, according to a study in Scientific Reports.
Strawberry extract is rich in phenolic compounds, inhibits the proliferation of breast cancer cells in in vitro and in vivo models, Maurizio Battino, co-author of the paper, said in a press release.

21.  Oranges
Oranges provide us with some of our favorite cocktail mixers, they're also packed with chemo preventive properties. A study published in Journal of Breast Cancer found that a high intake of citrus fruits can potentially decrease your risk for breast cancer.

22.  Goji Berries
Goji berries are chock-full of antioxidants. It's a powerful anti-inflammatory food that can also help fight cancer. Research published in the journal Natural Product Research found that goji berry extract prevented the increase of breast cancer cells.

23.  Pecans
Pecans can help ward off cancer. They're packed with ellagic acid, a polyphenol which can help inhibit tumor growth and fighting carcinogens. A review published in the journal Cancer Biology anf Medicine found that ellagic acid has “anti-carcinogenic actions.” Eat raw or roasted pecans for a snack, or make your own nut mix with pecans, walnuts, and almonds for a triple dose of antioxidants.

24.  Cauliflower
When cauliflowers’ cells are damaged (when you chop, chew, and digest the veggie), a compound called glucosinolates break down and form biologically active compounds like indoles and isothiocyanates. According to the National Cancer Institute, indoles and isothiocyanates can prevent development of breast cancer, along with other cancers like lung, colon, liver, and stomach.

25.  Cherries
Cherries are one of the best foods to eat for sleep, are also one of the best fruits to eat to prevent breast cancer. According to a study published in the Pakistan Journal of Pharmaceutical Sciences, these sweet red orbs may have the ability to decrease the risk of cancer as well as chronic diseases.

26.  Cabbage
Just like cauliflower, this cruciferous veggie is brimming with cancer-fighting indoles and isothiocyanates.

27.  Bok Choy
Another cruciferous veggie, bok choy is an underrated type of Chinese cabbage that can help prevent the growth of cancerous cells. Try sauteeing it with garlic and olive oil for a savory side. Not only will you reap its anti-cancer benefits, it will also prevent hair loss due to this veggie's solid iron content.

28.  Flaxseed
Flaxseed has all kinds of amazing health benefits, including lowering blood pressure and cholesterol. Flaxseed is the richest source of lignans, a type of antioxidant. Although previous research found that flaxseed was shown to reduce the growth of tumors in rats, a 2005 study in the journal Clinical Cancer Research found that “dietary flaxseed as the potential to reduce tumor growth in patients with breast cancer.” Add flaxseeds to your smoothies, yogurt parfaits, or mix in your morning oatmeal.

29.   Asparagus
These savory spears are more than just your average fiber-filled dinner side. A study published in the Indian Journal of Pharmacology found that asparagus induced antioxidant activity, which can possibly prevent cancer.

30.  Soy
soy is a healthful food source that may help to reduce the risk of breast cancer. Extensive research over the past 25 years has identified soy as an extremely healthful food source, rich in protein, healthy fat, vitamins, and minerals, but low in carbohydrates. Also to reducing the risk of breast cancer, soy is also reported to reduce low-density lipoprotein, or "bad cholesterol," and lower the risk of heart disease.  Soy is found in foods such as: tofu, tempeh, edamame, soy milk, soy nuts.

Foods to avoid
As scientists continue to explore the impact of different foods on the risk of breast cancer, people are generally advised to cut down on alcohol, added sugar, fat, and red meat.

Studies have identified a link between regular alcohol consumption and an increased risk of breast cancer. report that alcohol may increase estrogen levels and cause damage to DNA cells. They also note that women who drink three alcoholic beverages per week increase their risk of developing breast cancer by 15 percent. The risk goes up by around 10 percent with each additional drink per day.

Researchers at the University of Texas MD Anderson Cancer Center have found that when mice eat a diet as rich in sugar as the typical American diet, they are more likely to develop mammary gland tumors, similar to breast cancer in humans. In addition, these tumors are more likely to spread, or metastasize.

Not all fats are bad but trans fats found in processed and fried foods should be avoided.
Studies suggest that not all fats are bad. While fat from processed foods is linked to an increased risk of breast cancer, fat from fruits and vegetables is associated with a decrease in risk.
Trans fats have now been associated with an increased risk of breast cancer and should be avoided. Trans fats are most commonly found in processed food such as fried foods, some crackers, donuts, and packaged cookies or pastries.

Red meat
Although research is ongoing, some studies have found a link between red meat and a greater likelihood of breast cancer, especially if the meat is "well done." In addition, processed meats and cold cuts tend to be high in fat, salt, and preservatives and are not considered effective food for breast cancer prevention.

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