5 Foods That Prevent Breast Cancer
When it comes to breast cancer prevention, what you eat can play a crucial role in your risk for the disease. Of course, there’s no single food that will stave off the illness entirely, and other factors like lifestyle and genetics can also influence risk. But a healthful diet with nutrient-rich foods can help, so we’ve rounded up the top foods that prevent breast cancer to shore up your defenses.
How does diet impact cancer risk factors?
Scientists have been exploring the link between diet and risk of developing breast cancer for decades. And while there has yet to be a breakthrough food that definitively staves off the disease, there are a wide range of foods and nutrients that are associated with lower rates of cancer. “Research shows that up to 30 to 50% of cancer cases could potentially be prevented through dietary modifications,” explains Nichole Andrews, RDN, who specializes in oncology nutrition.
Andrews explains that what’s on our plate “can influence inflammation, hormone levels and DNA repair, all of which can impact cancer risk.” That’s why diets like Dietary Approaches to Stop Hypertension (DASH) and Mediterranean are often recommended to folks for cancer prevention. In fact, a Mediterranean diet is associated with a notable reduction in breast cancer risk, according to research in Clinical Nutrition. And for an extra layer of protection, try loading up on breast cancer-fighting foods like…
The top foods that prevent breast cancer
1. Leafy greens
In general, fruits and vegetables are key for keeping risk for any cancers, including breast cancer, low. Leafy greens in particular are “rich in vitamins A, C and E, as well as carotenoids and flavonoids, which protect against oxidative stress and support the immune system,” explains Andrews. Those carotenoids, or antioxidant plant compounds, are associated with up to a 28% lower risk for breast cancer, according to research published in The American Journal of Clinical Nutrition. Spinach, kale, collards and other leafy greens are also packed with nutrients like lutein, zeaxanthin and beta carotene, which have a protective effect against cancer, say researchers in a Journal of the National Cancer Institute study.
Carrots, bell peppers, broccoli and tomatoes are also rich in these breast-cancer fighting compounds. For optimal protection against cancer, Andrews recommends aiming for 5 to 9 servings of fruits and veggies daily.
2. Onion and garlic
Like carotenoids, the flavonoids in foods like onion and garlic help tame inflammation, protect cells from damage, inhibit tumor growth and encourage the death of breast cancer cells, notes Andrews. In one Nutrition and Cancer study, women who ate sofrito (a garlic and onion mixture used for soups, rice and beans) at least once a day had a whopping 67% lower risk for breast cancer than those who never ate it. Who knew breast cancer-fighting foods could be so flavorful?
3. Soy
Soy-based foods like edamame, tofu and soy milk contain a unique class of plant compounds called phytoestrogens. While they share a similar structure to the estrogen our bodies produce naturally, they don’t mimic the hormone and won’t lead to an increased risk of breast cancer. Explains Andrews, “These compounds can actually help lower the risk of hormone-related cancers by blocking stronger human estrogens from binding to receptors.” That means there’s less natural estrogen to feed the progression of breast cancer. This effect is so powerful that eating more soy may lower breast cancer risk up to 59%, per Vanderbilt University research. Plus, breast cancer survivors can also benefit: A study published in JCNI Cancer Spectrum found that daily soy intake lowers recurrence rates by 26%.
4. Fatty fish
Fatty fish, flaxseeds and walnuts all brim with healthful omega-3 fatty acids that fight inflammation and encourage the death of cancer cells, among other protective impacts like supporting heart health. And while flaxseeds and walnuts can help lower risk, you may want to opt for fish-based sources of the healthy fat when it comes to lowering breast cancer risk. An animal study published in the Journal of Nutrition Biochemistry found that marine-based omega-3s (from either a fish oil supplement or omega-3 rich fish like anchovies and salmon) were eight times more effective at halting breast cancer tumor growth than plant-based sources.
5. Beans
Studies show that the average person only eats about 16 grams of fiber daily. That's low, considering that women should be aiming for about 25 grams. Not only is fiber effective at enhancing digestion, it can help you maintain a healthy weight and it’s “crucial in cancer prevention,” says Andrews. One possible reason: Fiber may help reduce elevated estrogen levels that are strongly linked to breast cancer incidence. Indeed, researchers publishing in the Annals of Oncology found that every 10 gram increase in fiber intake lowered breast cancer risk 5%. And if you start to increase your fiber intake while you’re young, Harvard researchers say that you can lower risk by as much as 24%. The best foods to help you boost your intake? Beans (all types), whole grains, berries and popcorn.
The bottom line
“Adopting a more balanced and nutrient-dense diet can significantly reduce [breast cancer] risk,” summarizes Andrews. Whether you opt for a full-fledged Mediterranean diet or simply start fueling your body with leafy greens, omega-3s and fiber, you’ll see an impact in not just your cancer risk, but also your overall health. So go ahead and start embracing some of these nutritious breast cancer-fighting foods!
Read more on cancer prevention:
Doctors Share 3 Easy Tips on How to Prevent Skin Cancer
Can Breast Cancer Risk Be Reduced By Making These 5 Changes? Studies Say Yes… Maybe
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
