Breast cancer is by far the most widespread disease of cancer among women. Lifestyle and nutrition play a big role, but small changes can also greatly reduce the risk of getting this disease. It is clear that the food is an important factor, especially when you consider that breast cancer is more common in US and Europe, three times more than in East Asia. Scientific studies have shown that analyzes of the Mediterranean diet, full of fresh fruit and vegetables, fish and olive oil reduces the risk of breast cancer, especially in postmenopausal women.
What you should eat
Try to eat at least five portions (400 g) of vegetables and fruits a day. Here’s why:
– Fruits and vegetables are full of antioxidants that prevent the oxidation process, responsible for the development of cancer.
– An excellent source of fiber, which is proven to reduce the risk of breast cancer.
– Plants such as soybeans contain phytoestrogens which act like estrogens that are in your body. This regenerates the estrogen production of our body and in this way prevents the cancer cells to grow.
– Vegetables such as broccoli, Brussel sprouts, cauliflower, kale and cabbage are excellent producers of nutrients shown to prevent the formation of cancer cells and their spread.
– Beans and other legumes are an excellent source of fiber and vegetable proteins that help your body to repair the damage caused by cancer treatment.
– Vegetables with dark colors such as spinach, kale, and beets are full of vitamin B that strengthens your DNA and thus reduces the risk of cancer.
What you should not eat
– Red meat. Saturated fats are closely linked with the development of breast cancer in menopause and decrease the chances to cure the disease.
– Avoid eating meat whose preparation time is too long, and eat less than 70-90 grams per day. Grill food can produce carcinogens.
– Cakes and pastries. Beware of the “hidden fat” in this food and avoid trans fatty acids which increase the level of the cholesterol and decreases the level of the “good” cholesterol (HDL).
– Sugar. Refined sugar raises the blood sugar lever and increases the concentration of insulin, which is known risk factor for developing breast cancer.
– Meat products. Some preservatives which are used in the process of product manufacturing such as bacon, ham and hot dogs are considered to be carcinogenic.
Of course, we must not forget that alcohol consumption is closely linked with increased risk of breast cancer. Three or more alcoholic drinks a day can increase the risk of cancer by 40-50%!
Recommended to eat
Sesame. Full of healthy unsaturated fats, sesame seeds are an excellent source of omega 3 and omega 6 acids. In addition to soluble fiber, also contain useful minerals and phytoestrogens to prevent the development of tumor cells.
Edamame beans. These beans with bright green color, is an excellent source of vitamins, minerals, fiber and phytoestrogens, and it’s the only plant which is defined as the full protein because it contains all nine amino acids. Add it to salads or as a meat addition to increase the nutritional value.
Beetroot. Beets can be eaten raw, tiny sliced, roasted, boiled or pickled. The purple color comes from betacyanins which have anti carcinogens effect. The leaves can be eaten like spinach, a lot of the iron, calcium and vitamins A, C and E.
Sage (also called garden sage or common sage). This herb is rich in phytochemicals and a good source of vital nutrients, including vitamin A, C and K, and several B vitamins. It is believed that it can prevent the formation of cancer cells or prevents them from developing.
Tomato. A powerful source of antioxidant lycopene, which can stop breast cancer by preventing cells from developing. Lycopene is becoming stronger after cooking and processing, therefore cooked tomatoes are very healthy.
Salmon. This fish full of fat, same as sardines and mackerel, is rich in omega 3 fats which help reduce inflammation and provide a source of vitamin D for the improvement of calcium that bones absorb. In addition, salmon contains natural agents that prevent or hinder the emergence of cancer.