How to Prevent Breast Cancer: Diet Dos and Don’ts

Breast cancer continues to play havoc with the lives of millions of women across the globe, dodging medical science even as a permanent cure for it continues to be elusive. 

What has, however, definitely emerged is the close link between lifestyle, habits, particularly, food habits, and breast cancer.

While you cannot control the genetic mutations or the hereditary tendencies that you inherit and which predispose you to breast cancer, you can most certainly control what you eat and how you cook what you eat. 

Dos:

Include these top 8 cancer-fighting foods in your daily diet.

1. Leafy Greens

Spinach, kale, mustard greens, chard among others are rich in carotenoid antioxidants, including beta carotene, lutein, and zeaxanthin, all of which are associated with reduced risk of cancer. A follow-up study in over 32,000 women linked higher blood levels of total carotenoids to an 18–28% reduced risk of breast cancer, as well as a reduced risk of recurrence and death in those who already had breast cancer (source: PubMed Central)

2. Citrus Fruits

Oranges, keenoo, limes, tangerines, grapefruit, lemons – all are bursting with the goodness of folate, vitamin C, and carotenoids like beta cryptoxanthin and beta carotene, plus flavonoid antioxidants. They are your warriors against breast cancer.

3. Fatty Fish

Good news for fish lovers! Eat that mackerel, sardines and salmon. Their omega-3 fats, selenium, and antioxidants like canthaxanthin may offer powerful cancer-protective effects.

4. Berries

One of the best defenses against cellular damage is consuming berries. Strawberries, raspberries, and blueberries are rich in antioxidants such as vitamin C and ellagic acid, a phytochemical, all cancer-fighting elements. Blueberries, in particular, are among the most powerful sources of antioxidants.

5. Fermented Food

Yogurt, kimchee, sauerkraut, miso – are all probiotic rich foods that are known for their immunity-boosting effects and anti-cancer properties.

6. Cruciferous Vegetables

Crunch your way to good health as cruciferous vegetables like cauliflower, broccoli and cabbage can lower your risk of breast cancer.

7. Beans

The average Indian consumes some variety of beans almost every day – chick peas, lentils, black beans, red beans, dried peas, etc. Beans are loaded with fiber, vitamins, and minerals and offer protection against breast cancer.

8. Herbs and Spices

Although used in small quantities to enhance the flavor of food, herbs and spices like turmeric, ginger, rosemary, oregano, curry leaves and thyme pack in breast cancer fighting plant compounds such as vitamins, fatty acids, and polyphenol antioxidants.

“A Louisiana State University Health Science Center research found that a super cocktail of six natural compounds in vegetables, fruits, spices and plant roots killed 100 percent of sample breast cancer cells without toxic side effects on normal cells.”

Don’ts:

Kick out the following from your diet:

1. Processed foods and meat (sausages, pepperoni, etc)
2. Alcohol
3. Refined carbs (white bread, pasta, etc)
4. Refined sugar
5. Carbonated drinks
6. Stale, refrigerated food that is constantly being reheated

Avoid cooking or preservation processes that cause carcinogens – cancer-causing substances – to form in foods and go in for fresher, healthier options.

Remember, your health is really in your hands and should not always be dictated by your taste buds!