Fighting Breast Cancer With Food
A Healthier Michigan
| 2 min read
Key Takeaways
- Eating more colorful fruits and vegetables provides antioxidants and carotenoids linked to a lower risk of certain breast cancers.
- Fiber-rich foods such as beans, lentils and whole grains may support breast health while helping maintain a healthy weight.
- Broccoli, kale and other nutrient-dense vegetables contain beneficial plant compounds that support overall health and immune function.
While no single food can prevent breast cancer, research suggests that healthy dietary patterns can play an important role in reducing risk and supporting overall wellness. And since diet is a modifiable risk factor, it's worth knowing what to eat and what to avoid if breast health is top of mind.
The American Cancer Society recommends eating a variety of five or more servings of fruits and vegetables every day while limiting processed and high-fat foods. Research has found certain foods to carry more benefits, specifically toward breast health and the immune system. Let's walk through a list of them.
Diet and breast cancer risk: Foods to add to your diet
Leafy Greens: Women with higher levels of carotenoids (vitamin A) in their bloodstreams are at a reduced risk for breast cancer, according to research. Carotenoids are found in many dark, leafy greens like spinach and kale, but they can also be obtained by eating sweet potatoes, carrots, red peppers and winter squash. There are 600 different kinds of carotenoids and they are most commonly found in orange, yellow, red and dark green fruits and vegetables.
Grains and Beans: A high-fiber diet may reduce breast cancer risk, according to the American Institute for Cancer Research. For every 10 grams of fiber a woman added to her daily diet, her risk of breast cancer decreased by seven percent. Fiber-filled foods include whole grains, vegetables, legumes, beans, barley and lentils.
Broccoli: Sulforaphane — a compound found in broccoli — can inhibit the growth of breast cancer cells, according to studies. Other cruciferous vegetables like brussels sprouts and cauliflower offer the same benefit and also block tumor growth to prevent further spread of the cancer. Be sure to eat these vegetables raw or lightly steamed, as boiling can destroy some of the sulforaphane properties.
Citrus fruits: Citrus fruits are chockful of vitamin C, calcium, folate and other nutrients that may prevent and fight breast cancer. One study found that women who ate plenty of citrus fruits were 10% less likely to get breast cancer.
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