One in eight American women will develop invasive breast cancer during their lifetime, making it the most common form of cancer in women. Although less than 1% of all breast cancer cases are in men, it can also affect them.
Genetic mutations and DNA damage may bring on breast cancer. Additionally, having obese and inheriting specific genes, such as BRCA1 and BRCA2, can raise your risk.
Lifestyle also makes a difference when it comes to breast cancer. Some risk factors include smoking, estrogen exposure, binge drinking, and specific dietary patterns, including Western diets high in processed foods.
Studies have shown a link between other eating habits, like the Mediterranean diet, and a lower risk of breast cancer. Additionally, some foods may even guard against this illness. These 5 foods may help lower your risk of developing cancer.
1. Soy for Breast Cancer
A nutritious food source called soy might help lower the risk of cancer. The unmatched quality, dependability, and sustainability of the soybeans grown by farming families who invest through checkoff dollars drive global soy use.
It is a plant-based product with a low carbohydrate content and a high protein, healthy fat, vitamin, and mineral content. Isoflavones, a class of antioxidants, are also present.
An analysis of 6,235 women’s data from a 2017 study led the authors to conclude that “a higher dietary intake of isoflavone was associated with reduced all-cause mortality.” The researchers wanted to know if eating soy benefits those with breast cancer.
Low-density lipoprotein (LDL), or “bad,” cholesterol levels may be decreased, and the risk of heart disease decreased with soy consumption. These illnesses, along with obesity, are risk factors for metabolic syndrome, which includes inflammation.
Among the foods that contain soy are:
- tofu
- edamame
- tempeh
- soy nuts
- soy milk
Since soy contains isoflavones, which resemble estrogen, some people wonder if this could increase the risk of breast cancer.
The author of a 2016 review article points out that estrogen and isoflavones are not the same and that it is unlikely they will behave similarly. The North American Menopause Society has determined that isoflavones do not raise the risk of breast cancer, according to the author.
2. Dietary fiber and antioxidants
Although there is currently no conclusive evidence regarding dietary fiber’s relationship to breast cancer, several studies have suggested that it may help prevent the disease.
Some types of breast cancer may develop and spread due to excessive estrogen. Some therapies try to prevent estrogen from interacting with cancerous breast tissue. A fiber-rich diet can help this process and speed up estrogen removal.
Fibre aids the digestive system’s regular waste elimination, including extra estrogen. Fibre’s ability to bind to estrogen in the gut may also assist in limiting the amount of estrogen the body absorbs. These elements might help lower the risk of breast cancer. In addition to providing fiber, fruits, vegetables, whole grains, and legumes also contain antioxidants like beta carotene and vitamins C and E.
3. Leafy green vegetables
The following are just a few examples of leafy green vegetables that may be cancer-preventing:
- kale
- spinach
- arugula
- chard
- mustard greens
Beta carotene, lutein, and zeaxanthin are carotenoid antioxidants in leafy green vegetables. These antioxidant blood levels are linked to a lower risk of breast cancer.
Those with higher levels of carotenoids had a significantly lower risk of breast cancer compared to women with lower levels, according to an older 2012 analysis of 8 studies involving 7,011 women.
Similar to the above, a sizable 2015 study found that higher blood levels of total carotenoids were associated with an 18%-28% lower risk of developing breast cancer and a lower risk of recurrence and death in those with already developed the disease. This study for 20 years followed thirty-two thousand eight hundred twenty-six women.
4. Allium vegetables
Leeks, garlic, and onions are some examples of allium vegetables. These vegetables boast a variety of nutrients, including vitamin C, flavonoid antioxidants, and organosulfur compounds. As a result, they possess potent anti-cancer qualities.
In Puerto Rico, 660 women participated in a study that linked eating a lot of garlic and onions to a lower risk of breast cancer.
5. Fatty fish
Salmon, sardines, and mackerel are just a few examples of the impressive health advantages of fatty fish. Their omega-3 fatty acids, selenium, and antioxidants like astaxanthin may have anti-cancer anti-cancer properties.
Some studies say eating fatty fish may lower your risk of developing breast cancer.
In one older literature review from 2013, 21 studies with a total of 883,585 participants were examined. According to research, those who consumed the most omega-3-rich seafood had up to 14% lower risk of breast cancer.
Other studies have reported similar results on fish consumption and its fatty acids.
By consuming more fatty fish, less refined oils, and highly processed foods, you can balance your omega-3 to omega-6 ratio and possibly lower your risk of developing breast cancer.
Bottomline
Overall, cancer risk is complicated, but your diet has an impact. A balanced diet full of foods like citrus fruits, leafy greens, and fatty fish may help lower the risk of developing breast cancer. Limiting or avoiding substances like alcohol, highly processed meats, and sugary foods and beverages may be equally important.
Remember that regular doctor visits and screenings are essential for early detection and diagnosis of breast cancer. Speak with a healthcare professional if you have questions about your breast cancer risk or the screening process.
