During the month of October, the nation comes together to educate and spread awareness about breast cancer. It’s a time to promote the importance of screenings, early detection, prevention and research. Statistics show one in eight women will be diagnosed with breast cancer in their lifetime, making it one of the most common cancers among women. While there is no sure way to prevent breast cancer, there are some ways you can reduce your risk. Read along to learn more about foods that may help reduce your risk of breast cancer.
Berries
Not only are berries delicious, they also are loaded with antioxidants and vitamins that can protect cells, repair cells and slow the spread of cancerous cells. According to a study published in the journal Antioxidants, blueberries and blackberries may play a role in reducing the growth of tumors and breast cancer cells. Besides these, there are many other delicious berries that can offer numerous health benefits:
- Cranberries
- Elderberries
- Boysenberries
- Lingonberries
- Raspberries
- Strawberries
Dark Leafy Greens
Whether you enjoy a big salad or add greens into your morning smoothie, dark leafy greens are another great way to add antioxidants to your diet. These can help destroy free radicals that cause cancer, and contain carotenoid antioxidants including beta carotene, lutein and zeaxanthin. A study from 2012 showed that women with higher levels of carotenoids in their blood had a significantly reduced risk of breast cancer.
- Kale
- Arugula
- Spinach
- Mustard Greens
- Chard
- Collard Greens
- Bok Choy
Beans
Packed with fiber, vitamins, and other nutrients, beans are considered a superfood. The antioxidants can help fight off cancer while the vitamins and minerals can strengthen the immune system to make you less vulnerable to many illnesses and diseases, lowering your risk of developing breast cancer. When buying beans, try to always get fresh or dried beans rather than canned, which are typically filled with high amounts of sodium and other additives.
- Chickpeas
- Kidney Bean
- Black Beans
- Lentils
- Navy Beans
- Peas
- Pinto Beans
- Soybeans
Healthy Fats
Specific types of fish are full of healthy fats and antioxidants that can reduce inflammation that is associated with breast cancer. Fatty fish can be used in many different recipes like salads, tacos and sandwiches.
- Anchovies
- Herring
- Kippers
- Trout
- Tuna
- Sardines
- Salmon
Cruciferous vegetables
Cruciferous vegetables are known for being cancer fighting foods. They are full of glucosinolate compounds, which your body converts to molecules called isothiocyanates that have anticancer benefits. A study involving Southern Chinese women linked higher total cruciferous vegetable intake to a reduced risk of breast cancer.
- Cauliflower
- Cabbage
- Broccoli
- Brussels Sprouts
- Turnips
- Rutabaga
- Watercress
- Radishes
Citrus
High in Vitamin C, folate, calcium and many other important nutrients, citrus fruits can help prevent and fight breast cancer. They are delicious on their own as a snack, or can be easily used in recipes, tea, water and more.
- Oranges
- Grapefruit
- Kumquats
- Lemons
- Limes
- Pomelos
- Tangerines
While there are plenty of other foods that can help reduce your risk of developing breast cancer, these are just a few that taste great and are easy to add into your diet. Following a nutritious diet that includes these foods can help reduce your risk of developing cancer and benefit your health in many other ways. During Breast Cancer Awareness Month, and all year long, it is important to know your risks. If it’s been over 12 months since your last mammogram, now is the time to schedule. Mammograms save lives, and one of them may be yours. Call 330-965-5100 to schedule your mammogram today!
