Superfoods that can lower the risk of breast cancer

A healthy lifestyle which includes exercise and a nutrient-dense diet may help reduce the risk of cancer. Foods which are rich in antioxidants and fibre have been found to regulate oestrogen and inhibit cancer cell formation. Small changes to a routine can help reduce the risk of breast cancer.

Walnuts: Walnuts are packed with Omega-3 fatty acids, antioxidants and phytosterols, which helps regulate oestrogen levels and slow the growth of breast cancer cells. Walnuts have been known to help fight inflammation which in itself is beneficial in avoiding heart disease and a host of other chronic conditions, but it is also linked to cancer.

Blueberries: Research suggests, that blueberries can reduce the growth of breast cancer tumours by causing cancerous cells to self-destruct, a process called apoptosis. Frozen wild blueberries are just as antioxidant and nutrient-packed as fresh. One can consume blueberries with smoothies, oatmeal or yoghurt.t

Sweet Potatoes: The sweet potato can inhibit proliferation and can regulate cell growth, defend and repair them. Studies have shown that women who eat sweet potatoes regularly are at a 17% lower risk of developing breast cancer.

Flaxseeds: Flaxseed has all kinds of amazing health benefits, including lowering blood pressure and cholesterol. Flaxseed is the richest source of lignans, a type of antioxidant. Dietary flaxseed has the potential to reduce tumour growth in patients with breast cancer. One can add flaxseeds to smoothies, yoghurt parfaits, or mix in the morning oatmeal.

Garlic: Garlic gets its cancer-busting properties from allicin, a component of garlic that’s been shown to inhibit the division of cancer cells. Other cancer risks also found to lower lung, stomach, and prostate, possibly due to the flavonols present in the garlic. Eating garlic raw can maximize the anti-cancer effects.

Green Tea: Green tea is packed antioxidants with immense health benefits. One of these benefits includes having anti-breast cancer properties.

Having fibre-rich food like wholegrain breakfast cereals, including fruits, vegetables, and whole grains can reduce breast cancer risk, says a new study.

The soluble fibre was associated with lower risks of breast cancer, and higher total fibre intake was associated with a lower risk in both premenopausal and postmenopausal women.

Soluble fibre includes pectins and beta-glucans (found for example in foods like fruit and oats) and insoluble fibre including cellulose (found for instance in whole grains and nuts).

What is important to remember is that fibre-rich foods typically contain both types of fibre.

Consuming a diet high in fibre was linked with a reduced incidence of breast cancer in an analysis of all relevant prospective studies, said the study published online in peer-reviewed journal CANCER.

When the investigators pooled data from the 20 observational studies they identified, individuals with the highest consumption of fibre had an 8% lower risk of breast cancer.

Fibre-rich foods include wholegrain bread and oats, barley and rye; fruit such as bananas, apple, pears, melon and oranges; vegetables such as broccoli, carrots and sweetcorn, Peas, beans and pulses, and seeds and potatoes with skin.

Decreasing the number of fatty foods in the diet and replacing them with whole foods will reduce the risk and have been shown to improve the survival rate of breast cancer patients. While no single food is guaranteed to keep oneself cancer-free, changing the diet to include more of these superfoods that can help fight breast cancer would prove beneficial.