Top 10 Foods Help to Prevent Breast Cancer
According to the World Health Organization (WHO) researches in 2020, the number of breast cancer cases will jump to an alarming figure and one in every eight women would run the risk of developing the disease in her lifetime! There are many risk factors for breast cancer that are out of control, such as genetic factors like having the (BRCA1 or 2 genes), there is proof to support that a healthy lifestyle that includes exercise and a nutrient-dense diet may affect your risk of cancer. In Fact, researches show that we may be able to prevent as many as 1 out of every 20 cancer cases simply by changing what we eat. Some of the certain compounds found in food such as ellagic acid, phytosterols, antioxidants (such as lycopene and beta-carotene and even fibre, have been helping to regulate estrogen and inhibit cancer cell formation. Most of the studies said that eating fresh fruits daily may help to reduce the risk of breast cancer or fend off a recurrence. One 2018 case study that followed women over 30years confirmed that regular consumption of fresh organic fruits in Dubai reduced the risk of breast cancer, particularly more aggressive subtypes. All we know is that fruits are well-known for their anti-oxidants- compounds that are known to fight breast cancer-causing free radicals, it also has other components that are thought to play a role in providing these benefits. Eating fruits especially fresh organic fruits is good for your health, we can say that without any doubt, fruits help to reduce the risk of breast cancer, it may help to prevent heart diseases, high blood pressure, type 2 diabetes and kidney stones as well as cancers of the mouth, stomach and colon.
The following foods help to prevent breast cancer. Most of them are easily accessible from your nearby store also you get them from online grocery stores in Dubai. You can find them in your kitchen and pantries. The most important tip in any diet is “Eating right not less”. Fresh organic fruits and vegetables are some of the best foods to prevent breast cancer. Because fruits and vegetables are loaded with phytochemicals. These phytochemicals contain lots of antioxidants and cancer-preventive properties. You should eat five or more servings of fruits and vegetables daily. You should include a lot of coloured and nutrient-dense vegetables in your daily meal plan. And drink lots of water, at least 2-4 glasses of water per day. Hydration helps to flush out the toxin in your body.
Berries contain antioxidants like anthocyanins and flavonoids. So these elements protect the body cells from getting damaged and also prevent the development of cancer cells. Higher intake of blueberries lowered the risk of estrogen receptor-negative breast cancer.
Garlic is a super healthy organic vegetable because of the presence of organosulfur compounds, flavonoids, antioxidants and vitamin C in them. You can consume garlic on seasoning in dal or curries. Allium vegetables include garlic, spring onions and onions are the best for breast cancer! You should eat raw onion in your salads!
Leafy green vegetables contain lots of healthy contents. You must include leafy green vegetables in your daily diet plan. Cook green like spinach, mustard-green, methi and moringa leaf as curries or use them in Dal. These organic vegetables contain antioxidants it helps to remove toxins from the blood. Also, leafy vegetables have folate - Vitamins B - known as an anti-cancer nutrient.
Cruciferous vegetables such as broccoli, cauliflower, and cabbage are known as “Phyto Chemical Power Houses”. It contains lots of nutrients that have anti-cancer properties.
Beans contain high fibre content, vitamins and minerals in beans help to reduce the risk of breast cancer.
Citrus fruits are ideal fruit against breast cancer because it contains vitamin C, folate, carotenoids and antioxidants that help to reduce the risk of breast cancer. Apart from the anti-cancer property, citrus fruits have anti-inflammatory and anti-oxidant benefits. You should include citrus fruits like oranges, lemons, limes and grapefruits in your mid-meal snack.
Lots of polyphenol antioxidants in apples, peaches and pears inhibit the growth and spread of breast cancer cells.
Natural probiotics such as yoghurt, sauerkraut, kefir grains etc are helpful in building the body’s immunity. Many researchers say that daily usage of fermented foods helps to reduce the risk of breast cancer.
Fatty fish like salmon, sardines etc have omega-3 fats, selenium and antioxidants. Include more fatty fish foods in your diet that may significantly reduce the risk of breast cancer. Eating more fatty fish and avoiding processed foods will balance your omega-3 to omega -6 which helps in reducing inflammation and lowering the risk of chronic diseases.
Eating tomatoes are the best way to prevent breast cancer. Because tomatoes with their antioxidant property is a wonder food. Lycopene found in tomatoes has anti-cancer benefits.
A healthy diet lowers the risk of obesity, which is a risk factor for breast and other cancers while improving your diet, can improve your overall health and reduce your cancer risk, there are other risk factors too for breast cancer development. An active lifestyle with an exercise regime or at least a 30 min brisk walk should be a part of your daily schedule. Those at higher risk should go for regular breast cancer screenings like mammograms and do manual breast self-examination every month. Early detection and diagnosis will improve prognosis and increase the survival rate.