Breast cancer poses a major risk for many women, but the right diet can
help to prevent it. Early detection and regular medical-checkups are
compulsory, but at the same time it is important that our diet and the food we eat prepare us to fight malignant cancer cells at the onset.
Here are fifteen of the most powerful breast cancer–fighting foods. Aim
for five to nine daily servings of all kinds of fruits and
vegetables—especially these super foods.
15 FOODS THAT PREVENT BREAST CANCER
Mushrooms
Portobello, cremini, oyster, button, white, shiitake and maitake
mushrooms all have anti-cancer properties. All these contain
antioxidants such as L-ergothioneine that may confer cancer protection
and mushrooms are also good sources of selenium, which may help prevent
prostate cancer. A study showed that higher mushroom intake is
associated with a lower risk of breast cancer among women who are
premenopausal. Additionally, mushrooms are rich in disease-fighting
phytochemicals, and eating them regularly has been linked to a lower
risk of breast cancer in Chinese and Korean women, according to studies.
Broccoli and Broccoli sprouts
All cruciferous veggies (belonging to the plant family Cruciferae)
along with cauliflower, brussels sprouts, cabbage and kale; broccoli
contain cancer-fighting properties, but broccoli and peppery broccoli
sprouts is the only one with a sizable amount of sulforaphane, a
particularly potent compound that boosts the body's protective enzymes
and flushes out cancer-causing chemicals, sulforaphane also targets and
destroy cells that fuel tumour growth and also help fight a range of
cancers, including breast, bladder, lymphoma, prostate and lung cancer.
Pomegranate
The crunchy seeds of Pomegranates are highly recommended for preventing
breast cancer. These contain polyphenol- an ellagic acid with
anti-oxidant properties that prevent cancer growth. You can get the same
antioxidants from pure pomegranate juice, but drink only one cup (250
ml) a day to keep sugar intake in check, or have half of a fruit.
Acai Berries
The Acai (pronounced ah-sah-ee) berries are dark purple and about the
size of a blueberry. Like blueberries, they are potent antioxidants. The
amount of antioxidant power that a food has is known as its ORAC score
(Oxygen Radical Absorbance Capacity). The Acai berry is one of the
highest. It’s ORAC score is 167, compared with 32 for blueberries and 14
for apples. The abnormally high levels of antioxidants in Acai destroy
cancer cells. A main benefit of antioxidants is their ability to protect
cells from damage caused by free radicals. Proliferation of free
radicals may lead to cancer and the type of antioxidants found in the
Acai fruit help to stabilize free radicals.
Sweet Potatoes
Eating foods rich in carotenoids have been linked to a reduced risk of
breast cancer recurrence. Carotenoids are the natural pigments found in
yellow and orange foods (such as carrots, sweet potatoes and squash) and
dark leafy greens such as kale, spinach and Swiss chard. A Study found
that women who ate lots of foods rich in beta-carotene, such as sweet
potatoes, reduced their risk of breast cancer by as much as 25%.
Walnuts
Walnuts rich in omega-3s, antioxidants and natural phytosterols
(cholesterol-like molecules found in plants) may help slow the growth of
cancerous cells and make for an ideal anti-breast cancer food and
snacking on up to two ounces (60 g) of walnuts a day could halt the
development of breast cancer tumours.
Blueberries
Fresh blueberries are an excellent source of antioxidants, including
cancer-fighting chlorogenic acid as well as the anthocyanin pigments
that give them their color. Research suggests that pterostilbene, a
phytonutrient in blueberries, can halt the growth of breast cancer
tumours by causing cancerous cells to self-destruct, a process called
apoptosis. And frozen wild blueberries are just as antioxidant- and
nutrient-packed as fresh.
Salmon
A great source of omega-3s and vitamins B12 and D. Salmon is one of the
few foods to contain vitamin D in significant amounts. A research showed
that increased intakes of the “sunshine vitamin” were associated with a
24 percent reduction in the risk of developing breast cancer. Vitamin D
may prevent cells from becoming cancerous. Salmon can provide your body
with the nutrients it needs to regulate cell growth and prevent cancer.
In fact, certain types of Vitamin B12 (methylcobalamin) are proven
effective in cancer treatment. Eating fish high in omega-3 fatty acids
has also been linked to an improved breast cancer prognosis. Fish in
this category include salmon, haddock, cod, halibut and sardines. It's
important to note that the benefit corresponded only to the consumption
of fish, not fish oil supplements.
Flax seeds
These small brown seeds are a good source of vitamins, minerals, and
fiber, and are also high in omega-3-fatty acids and phytoestrogenic
lignans (compounds that act like estrogen in the body) which have been
shown to slow down tumour growth in women with breast cancer. The
omega-3s, lignans and fibre found in flaxseed are found to form a
protective shield against cancer cells responsible for causing breast
cancer. You can get Flax either as whole seed, ground or flaxseed oil.
University of Toronto researchers found that women with breast cancer
who ate two tablespoons of ground flaxseed each day slowed their rate of
cancer-cell growth.
Green Tea
If you enjoy sipping tea, you'll be happy to know that it appears
promising against some forms of cancer. Like many plant-based foods, tea
contains flavonoids, known for their antioxidant effects. One flavonoid
in particular, kaempferol, has shown protective effects against cancer.
Green tea is an excellent source of catechins, potent antioxidants.
Studies have found that women who sipped green tea daily were less
likely to develop breast cancer. Hot tea can be warming in the winter;
ice tea offers cool refreshment in the summer. So enjoy tea year-round
to boost cancer prevention.
Turmeric
Turmeric contain cancer-fighting compound called curcumin can inhibit
many types of cancer cells, including breast, gastrointestinal, lung,
and skin cancer. A pinch of turmeric fights toughest of cancer-causing
cells. Because the spice turmeric appears to have significant
anti-inflammatory and cancer-protective effects, it is recommended
eating more foods flavored with turmeric or drinking cold, unsweetened
turmeric tea or taking a turmeric supplement.
Legumes
Lentils and beans contain folate (folic acid), fibre and a host of
nutrients that prevent cancer risk. Women who consume a high-fiber diet
probably boost their life expectancy. Researchers have found that women
who eat legumes at least twice a week have lower rates of developing
breast cancer than those who eat beans less frequently. A study out of
Michigan State University found that Black and Navy beans significantly
reduced colon cancer incidence in rats, in part because a diet rich in
the legumes increased levels of the fatty acid butyrate, which in high
concentrations has protective effects against cancer growth. Another
study, in the journal Crop Science, found dried beans particularly
effective in preventing breast cancer and colon cancers.
Whole Grains
Whole grains rich in fibre,
essential vitamins and minerals; People with cancer are often advised to
increase their carbohydrate intake and decrease fat intake, especially
if they have cancers of the breast, colon, uterus, prostate, or skin.
But make sure those carbs come from high-fibre and antioxidant-rich
whole grains, fruits, and vegetables, choose whole grains such as
quinoa, barley, oats, amaranth, brown rice and whole wheat over their
refined, white counterparts. A few studies suggest that refined carbs
that cause blood sugar to spike may also feed.
Dark-green leafy vegetables
from kale, collards to spinach and Swiss chard, dark-green leafy
vegetables probably are considered a "one stop shop" for all the best
nutrients your body needs to fend off cancerous cells, i.e. fibre,
vitamin B, phytochemicals, chlorophyll and more. Spinach rich in
betacarotene and lutein, both are powerful antioxidants. Premenopausal
women with the highest average intakes of dietary folate (a good source
is spinach) had a 40 percent lower risk of breast cancer, it’s time to
add some greens to your diet.
Soy foods
Soy foods (such as tofu, tempeh, edamame, miso, many veggie burgers, and
other products made with soy flour) contain isoflavones, which are
chemically similar to estrogens and reduces the effect of human
oestrogen in the body. High levels of human oestrogen can increase
breast cancer risk. Two major types, genistein and daidzein, can act
like estrogen in the body, although at a very small fraction of the
potency of circulating free estrogen in women. Soy foods contain many
cancer-protective substances and also appear to possess anti-estrogenic
effects. Moderate consumption of soy foods appears safe for both breast
cancer survivors and the general population, and may even lower breast
cancer risk.
No comments:
Post a Comment