Ways to Prevent Risk of Breast Cancer0
Green tea is tied to a number of benefits ranging from weight loss to blood pressure management. The popular brew has also been the subject of ongoing studyTrusted Source in animals and humans for its role in cancer prevention.
That’s because green tea is high in polyphenol and catechins. These antioxidants may help protect cells from DNA damage caused by free radicals. More research is needed to prove its efficacy, but there’s no harm in adding a cup to your daily routine.
Pomegranate juice, which is derived from its seed pulp, also contains polyphenols. One 2009 studyTrusted Source suggests that pomegranate juice has the potential to be a preventive tool for certain cancers, including breast cancer.
The researchers also proposed pomegranate extract as a viable alternative to pomegranate juice. The extract may carry the same benefits in smaller doses than the juice does.
More research is needed before any official recommendations can be made. There aren’t any clear guidelines on how much juice or extract you should drink to benefit from its effects.
If you have diabetes, talk with your doctor before adding pomegranate juice to your diet. The juice is typically high in sugar and may affect your blood glucose levels.
Berries, such as blueberries, strawberries, and black raspberries, contain high amounts of polyphenols, which may have anticancer properties. They’re also high in antioxidants, such as vitamin C. There is some evidenceTrusted Source that berries may help reduce breast cancer risk. No current recommendation exists for daily dosage, though one serving of fruit is equivalent to 3/4 to 1 cup of berries.
Plums and peaches
According to a 2009 animal studyTrusted Source, the polyphenols found in plums and peaches may help prevent breast cancer cells from forming and later multiplying. Evidence suggests the polyphenols help kill cancerous cells while leaving healthy cells alone.
There’s no downside to eating healthy fruit, but more research is needed to determine how much you should eat to benefit from its anticancer properties.
Part of the allium vegetable family, garlic is known for its distinctive taste and aroma. There may be a connection between increased intake of garlic and other allium vegetables, such as onions, and a reduction in the growth of breast cancer cells.
Researchers in one 2017 studyTrusted Source analyzed the effects of garlic and other allium vegetables on breast cancer cells. They found a positive effect on both estrogen-dependent and estrogen-independent breast cancer.
While promising, more research on garlic and breast cancer risk is needed to determine conclusive results and a dosage recommendation.
Healthy Diet to Reduce Breast Cancer Risk
Diet is foremost in this strategy. A whole foods diet, rich in nutrients, fiber, and antioxidants have cancer-preventive activity. The best diet to prevent or reduce breast cancer risk also helps maintain healthy blood sugar and low insulin levels.
That includes plenty of non-starchy vegetables, clean protein sources, healthy fats, and other fiber-rich plant foods. Among the standout foods that can prevent or reduce breast cancer risk include:
- Wild-caught fish is high in anti-inflammatory omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Some (but not all) studies show women with high intake of EPA and DHA compared with the inflammatory omega-6 fatty acid arachidonic acid have a reduced risk of breast cancer compared with those with low ratios.
- Researchers note that sulforaphane, found in cruciferous vegetables including broccoli and kale, “can halt human breast cancer cells in their tracks.”
- The antioxidant and anti-inflammatory benefits of berries can protect against DNA damage and other triggers for cancer.
- Flax seeds are rich in the omega-3 fatty acid α- lino lenic acid (ALA) along with dietary fiber and the polyphenol lignan. Animal studies show ALA can suppress growth, size, and proliferation of cancer cells and also to promote breast cancer cell death. Some clinical trials also found that flax seed can decrease breast cancer risk, mainly in postmenopausal women. Our Essential Bar contains flaxseeds and other anti-inflammatory ingredients.
- Walnuts are also rich in the anti-inflammatory omega-3 fatty acid ALA along with nutrients, antioxidants, and fiber that can protect against cancer.
- Extra-virgin olive oil contains high levels of nutrients and antioxidants that can potentially reduce DNA damage, decrease cancer cell growth, and increase the self-destruction of cancer cells.
- Green tea, rich in the cate chin epigallocatechin gallate (EGCG), provides numerous anti-cancer benefits.