Breast cancers can consider as one of the most common cancer types which can see in most women all over the world. Men also can be affected by it, but the percentage is less than 1% of all breast cancer cases. DNA damages and genetic factors can affect this disease. And also their lifestyles can be a reason for this. Some of these lifestyle issues are smoking, drinking, some dietary patterns like consuming processed food, and estrogen exposure may increase breast cancer risk.
Studies have shown that there are certain food types which can reduce breast cancer risk. Here are some of these foods you can consume to protect from this risk.
Citrus food contains with Vitamin C, Carotenoids like beta carotene and beta-cryptoxanthin, folate, flavonoids antioxidants like hesperetin and naringenin. These components help to protect from breast cancers since they provide anti-cancer, anti-inflammatory, antioxidant effects—lemons, oranges, lime, and tangerines as citrus fruits. You can have Studied shown that people who consume citrus foods are in 10% of the lower risk from breast cancers.
Fermented foods contain, probiotics and other nutrients that can protect against cancers. You can have foods like yoghurt, miso and kimchi as fermented foods. Studies have shown that dairy fermented food like yoghurt and kefir may reduce breast cancer risk in Western and Asian populations. These probiotics have an immune-enhancing ability which can protect from these effects.
Leafy vegetables contain antioxidant carotenoids like, beta carotene, zeaxanthin, and lutein which can reduce the breast cancer risk. Researchers have found that higher levels of women who consumed higher levels of carotenoids are at a lower risk of breast cancers than women with lower levels of carotenoids. Further women who have higher blood levels with carotenoids in a lower risk of breast cancers as well as less rate of recurrence and death in those who already have breast cancers.
Spinach, kale, mustard green, arugula and chard are an excellent source of leafy vegetables that have anti-cancerous properties.
Fatty fish includes with omega-3 fats, antioxidants like canthaxanthin, and selenium that have anti-cancer abilities. Some studies show that fatty fish can specifically reduce breast cancer risk. An analysis of 26 studies on 883,000 women has found that higher intake of fatty fish reduces the 14% of breast cancer risk than others. Further, you can protect from breast cancers by balancing omega-3 to the omega-6 ratio by eating more fatty fish and less refined oils and processed foods.
You can have salmon, mackerel, and sardines as a better source of fatty fish.
These vegetables have glucosinolate compounds, and they can convert your body into molecules called isothiocyanates. These compounds have significant anti-cancerous properties. Studies have shown that there was a higher consumption of cruciferous vegetables, and it has led to reducing breast cancer risk even in ancient time also.
Cauliflower, cabbage, and broccoli are some of the cruciferous vegetables, which can reduce the breast cancer effect.
Herbs and Spices
Herbs and spices include fatty acids, vitamins, and polyphenol antioxidants.
As examples, the main activity of turmeric is curcumin which has anti-cancer properties as well as apigenin, a flavonoid concentrated in parsley. Other herbs and spices also contain components which can act against breast cancers and different cancer types. So it’s better to include herbs and spices into your diet always.
While consuming this food, you can avoid below mentioned food and beverages to protect from breast cancers.
- Fast Foods
- Fried Foods
- Processed meat.
- Added sugar food.
- Refined carbs
Mainly your diet can act a significant role in preventing breast cancers. Apart from that, other lifestyle habits like regular exercises and enough rest can prevent breast cancers. Studies have found that some skincare products and chemical pesticides can increase breast cancer risk. So, it’s better to use natural products to your skin as well for gardening and other activities always.
And also it’s essential to have a breast cancer screening test for better confirmation.