Lifestyle can play a critical role in helping to prevent breast cancer. Smoking, heavy drinking, and certain dietary patterns, such as a Western diet, to an increased risk of breast cancer.
Notably, studies associate other eating patterns, like the Mediterranean diet, with a reduced risk of breast cancer. Moreover, specific foods may even protect against this disease.
Here are 5 foods that may help reduce your risk of breast cancer.
Leafy green vegetables
All vegetables help lower the risk of breast cancer, and specific subgroups of vegetables, such as leafy greens, may offer specific benefits.
These are just a few of the leafy green vegetables that may have anticancer properties:
kale
arugula
spinach
mustard greens
chard
Leafy green vegetables are rich in carotenoid antioxidants such as beta-carotene, lutein, and zeaxanthin. Studies show that higher levels of these antioxidants in the blood are linked to a lower risk of breast cancer. Leafy greens also contain folate, a B vitamin that may help protect against some types of cancer.
However, research on folate’s effect on breast cancer risk has shown mixed results, with no clear conclusion yet. More studies are needed to better understand whether folate intake has a positive or negative impact on breast cancer risk.
Fatty fish
Fatty fish such as salmon, sardines, and mackerel offer many health benefits. They are rich in omega-3 fatty acids, selenium, and antioxidants like astaxanthin, which may help protect the body against cancer.
Some studies show that eating fatty fish may specifically reduce your risk of breast cancer.
Examples of fatty fish include:
salmon
sardines
trout
herring
mackerel
Balancing your omega-3 to omega-6 ratio by eating more fatty fish and less refined oils and ultra-processed foods may help reduce your breast cancer risk as well.
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Beans
Beans such as black beans, kidney beans, and chickpeas are packed with fiber, vitamins, and minerals.
Their high fiber content may help protect against breast cancer. A 2020 study of 1,260 Nigerian women found that those who ate the most beans had up to a 28% lower risk of breast cancer compared to those who consumed the least.
Whole grains
Whole grains like wheat, brown rice, barley, quinoa, and rye are rich in important nutrients, including fiber, vitamins, minerals, and antioxidants.
What’s more, they may also possess powerful cancer-fighting properties.
A 2021 study Source involving 10,812 women showed that eating more high quality carbohydrates, such as whole grains, was associated with a decreased risk of developing breast cancer over a 12-year period.
Walnuts
Walnuts offer many health benefits and are rich in heart-healthy fats, especially alpha-linolenic acid. Some research suggests that eating walnuts and other nuts may help protect against breast cancer.
A small study published in 2019 examined the effects of walnuts on women with breast cancer and found that eating about 2 ounces (57 grams) of walnuts daily for 2 to 3 weeks caused noticeable changes in certain genes involved in the growth and spread of breast cancer cells.
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