Nutritional Guidelines To Prevent Breast Cancer
One in eight American women will get invasive breast cancer over their lifetime, making it the most prevalent disease in women. In males is rare, with about 1% of men in the United States.
Genetic mutations and DNA damage may cause this illness. There is a correlation between having an increased risk of cancer due to obesity and some hereditary conditions, like BRCA1 and BRCA2.
Many studies and digital mammography samples have shown that lifestyle factors such as frequent drinking or smoking or exposure to a high estrogen level may raise the risk of cancer.
Specifically, studies have linked the Mediterranean diet to a lower incidence of breast cancer.
Here are a few food items to consume and stay away from if you want to lower your risk of cancer and keep it from coming back if you had it in the past.
Leafy Green Vegetables
Anticancer qualities are found in chard kale, mustard greens, and other leafy green vegetables.
The carotenoid antioxidants found in leafy green vegetables, such as lutein, beta carotene, and zeaxanthin, have been linked to lower risk.
Breast cancer risk was considerably decreased in women with greater blood concentrations of carotenoids when examined across eight different trials, including more than 7,000 participants.
Folate, an important B vitamin found in green leafy vegetables, has been shown to reduce the risk of breast cancer.
Vitamin C, folate, carotenoids like beta-cryptoxanthin and beta carotene, and flavonoid antioxidants like hesperetin, quercetin, and naringenin are all abundant in citrus fruits, which help protect against breast cancer.
Each of these vitamins and minerals has anti-inflammatory and anti-cancer properties. Oranges, lemons, grapefruits, limes, and tangerines are all examples of citrus fruits.
The health advantages of fatty fish such as sardines, salmon, and mackerel are well documented. Antioxidants like canthaxanthin may have cancer-fighting properties in them.
Breast cancer risk may be reduced by eating fatty fish. Balancing the omega-3 to omega-6 ratio via increased fatty fish consumption and decreased refined oils and processed foods may also help lower your risk of breast cancer.
Probiotics and other nutrients found in fermented foods, such as kimchi, yogurt, miso, and sauerkraut, may help prevent breast cancer.
Breast cancer risk was shown to be lower in Asian and Western populations after an analysis of 27 research on fermented dairy products, including yogurt and kefir.
According to animal studies, the immune-enhancing properties of particular probiotics may be responsible for this benefit.
Allium vegetables, such as garlic, onions, and leeks, are packed with nutrients, including flavonoid antioxidants, organosulfur compounds, and vitamin C. They can help fight cancer.
Breast cancer may be prevented by the high consumption of leeks and garlic. However, the research found a link between a high intake of sautéed onions and an increased risk of breast cancer.
Apples, Pears And Nectarines
It has been shown that fruits such as apples, peaches, and pears may help prevent cancer. Peaches include polyphenol antioxidants, which have been shown to suppress the development and stop the spread of cancer cell lines in test tubes.
In addition, a study of 272,098 women found that eating apples and pears reduced the incidence of breast cancer.
Breast cancer risk may be reduced by eating cruciferous vegetables, such as cabbage, cauliflower, and broccoli.
Your body can convert glucosinolate chemicals in cruciferous vegetables into isothiocyanates, which have anti-inflammatory properties. Additionally, 1,493 women who ate more cruciferous vegetables were shown to be less likely to get breast cancer.
Vitamins, fiber, and minerals may all be found in a single serving of legumes. Their high fiber content may prevent breast cancer.
A study of 2,571 women revealed that women who ate the most beans had a 20% lower chance of developing breast cancer than those who ate the least.
Breast cancer risk was lowered by up to 28 percent among 1,260 Nigerian women who consumed the most beans, compared to those who consumed the least.
Spices and herbs
Cancer may be prevented by consuming spices and herbs like rosemary, parsley, oregano, and spices like curry, turmeric, and ginger. In addition to vitamins and polyphenols, antioxidants include fatty acids and other nutrients.
Carvacrol and rosmarinic acid are present in oregano and have been shown to have strong anti-cancer effects on malignant breast cancer cell lines in test tubes.
Turmeric’s primary active ingredient, curcumin, and parsley’s flavonoid, apigenin, have shown substantial anticancer effects.
Incorporating a diverse array of herbs and spices into your diet will help protect you against cancer in the long run.
Food to Avoid
While certain foods might help prevent cancer, some can actually raise your risk. As a result, these foods should be avoided or reduced from your diet:
- Alcohol: Breast cancer risk might increase if you drink excessively or heavily.
- Fast Food: Frequent consumption of fast food has been linked to a slew of health problems. Including an elevated risk of heart disease, obesity, diabetes, and cancer.
- Fried foods: A diet heavy in fried foods has been linked to an increased risk of cancer. In a study of 620 women. Fried food consumption was shown to be the most significant risk factor for cancer.
- Processed Meat: Meat that has been processed, such as bacon and sausage, may increase your chance of developing cancer in women. A review of 15 research found a 9 percent increased risk of cancer for women who consume a lot of processed beef.
- Added Sugar: Inflammation and the production of enzymes linked to cancer development.
- Refined carbohydrates: Breast cancer risk may be increased by diets high in refined carbohydrates, such as the usual Western diet.
While modifying your food may help you live a healthier life. And lower your risk of cancer in general, it is just one piece of the jigsaw.
Breast cancer tests, such as mammograms and physical examinations, are still necessary even if you eat a healthy diet. In the end, early identification and diagnosis have a substantial impact on survival. Cancer screenings should be discussed with your healthcare professional