Article content
Breast cancer is currently the most commonly diagnosed type of cancer and the second most common cause of cancer deaths.
It appears that the risk of its onset can be significantly reduced through diet. Researchers in the United Kingdom estimate that up to 90 out of 100 cancers can be prevented by changing eating habits.
Evidence of the anti-cancer effects of many foods has recently been accumulating at a dizzying rate. Besides diet, maintaining a healthy body weight is also a very important factor.
Let’s now look at which 9 types of foods have the greatest potential to prevent breast cancer.
1. Fiber
Fiber is the indigestible part of plants that is nonetheless indispensable for healthy digestion.
It fulfills two roles – it allows food to move more easily through the intestines, preventing constipation, and it also serves as food for beneficial gut microflora.
In cancer prevention, the most valuable fiber appears to be that coming from wheat bran, rice and other cereals. This type of fiber can lower estrogen levels in a woman’s body, which is the main cause of cancer in postmenopausal women.
It is recommended to consume 25 grams of fiber daily.
In addition, fiber provides the body with a few important antioxidants and also reduces the amount of sugar consumed (another common cause of cancer), because it induces a feeling of satiety.
Besides bran, you can find fiber in vegetables, fruit (be mindful of the sugar here) or in flax seeds. You can also supplement it additionally, for example by taking the popular supplement psyllium.
2. Fruit
Fruit is an excellent source of the aforementioned fiber and also of many vitamins (A, C, E), minerals (magnesium, selenium) and antioxidants.
Antioxidants prevent chemical reactions that lead to gene damage and the formation of mutations. Abnormal changes in DNA can trigger cancerous cell growth.
As we have already mentioned, fruit is very healthy, but don’t overdo it because it contains a relatively high proportion of sugar.
3. Carotenoids
Carotenoids are natural pigments that give plants their characteristic coloring. There are over 600 types of these pigments.
Studies have shown that women who had higher levels of carotenoids in their blood also had a lower risk of developing breast cancer.
The best natural sources of carotenoids include:
- carrots
- spinach
- papaya
- peppers
- sweet potatoes
- kale
- tomatoes
4. Flavonols and flavones
Flavonols and flavones, known collectively as flavonoids, are protective compounds of plants. They act similarly in humans, protecting against the development of cancer.
Rich sources of flavonoids include:
- onion
- broccoli
- black and green tea
- chamomile tea
- celery
- fruit
- dark chocolate (cocoa)
- berries (blueberries, raspberries, blackberries)
In general, a diet rich in plant-based foods is a very good choice in the effort to prevent not only breast cancer but other types as well.
5. Vitamin D
Vitamin D is one of the most powerful substances that protect us against the development of cancer. Women with high levels of this vitamin have lower breast tissue density. Lower density represents a lower cancer risk.
Adequate levels of this vitamin in postmenopausal women can reduce the risk of breast cancer by an astonishing 70%!
The need for vitamin D increases especially during winter, when there is a lack of sunlight. However, even in summer many women avoid the sun, which is a big mistake.
It is also true that people with darker skin need to spend more time in the sun to produce vitamin D than people with lighter skin.
If you decide to take vitamin D as a supplement, the suitable form is vitamin D3 (cholecalciferol) and the recommended dose is 800 to 1000 IU (international units) per day.
Besides preventing breast cancer, vitamin D will also protect your bones, prevent osteoporosis and even ward off cognitive decline (dementia). Vitamin D is advisable to take together with vitamin K, which further enhances its effect.
A quality supplement with vitamin D3 supplemented by vitamin K2 can be obtained in Slovakia HERE and in the Czech Republic HERE.
6. Pomegranate
Pomegranate has many health benefits for the body, mainly due to its high content of flavonoids and polyphenols with anti-cancer effects.
Studies have shown that pomegranate extract and its oil reduced the incidence of breast cancer by up to 87%.
The best thing about this fruit is that it can be consumed in unlimited amounts without causing any side effects.
To prevent cancer, it is entirely sufficient to consume one medium pomegranate daily.
In addition to protecting against cancer, it will also cleanse your arteries of deposits, prevent heart attack, stroke, Alzheimer’s disease, Parkinson’s disease and rheumatoid arthritis.
7. Curcumin
You have certainly heard about turmeric and its active component curcumin; we have covered it several times on our site.
Curcumin induces programmed death of cancer cells (apoptosis). It has even been shown to be effective in types of breast cancer that are resistant to chemotherapy.
The drawback of curcumin is that it is poorly absorbed in the intestine. This can be solved by adding pepper, which multiplies its bioavailability several times.
In this article you will find detailed information on how to use turmeric correctly.
8. Fish oil
Fish oil is rich in omega-3 unsaturated fatty acids, which play a very important role in preventing breast cancer and other types of cancer.
Scientific studies report that consuming two portions of fish per week reduces the risk of breast cancer by approximately 14%.
These days the problem is that many fish, especially marine species, are contaminated with heavy metals. Therefore it may be worth considering replacing fish with supplements that are filtered and whose manufacturers guarantee that heavy metals are not present.
9. Extra virgin olive oil
Many scientific studies have found that regular consumption of extra virgin olive oil will help you significantly reduce the risk of breast cancer. For example, this article discusses it.
It is entirely sufficient to consume about 2 tablespoons of olive oil daily.
Simply add it to salads or to already cooked soups or other dishes. Do not use it for cooking or frying, because heat destroys its beneficial substances.
