5 Foods That Help Prevent Breast Cancer, According to a Top Doctor and Breast Cancer Survivor
Some even reduce the risk of recurrence if you're a cancer survivor
When it comes to preventing breast cancer, the foods we eat aren’t always top of mind. In fact, a Physicians Committee for Responsible Medicine survey found that only 28 percent of women mentioned eating a healthy diet as a preventive strategy— and 72 percent said they’d never received information on nutrition and breast cancer from a healthcare provider. But according to breast cancer surgeon Anne Peled, MD, co-director of Sutter Health Breast Cancer Center for Excellence and a breast cancer survivor herself, certain foods may lower breast cancer risk and combat recurrence. Read on for five nutrient-dense foods that help prevent breast cancer.
Foods that help prevent breast cancer often get overlooked
Experts have long recognized that lifestyle plays a role in breast cancer risk. And while diet is a crucial lifestyle component, Dr. Peled grants that it can be hard to determine its individual impact.
“I think the reason foods aren’t talked about as much is because we know that breast cancer is multifactorial, and people who eat certain foods may be more likely to exercise more, have a lower BMI (body mass index) and do other things that are also associated with decreased breast cancer risk,” she notes.
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Still, studies that focus on foods that help prevent breast cancer reveal a variety of choices that are tasty, easily accessible and packed with vitamins and minerals that deliver big health benefits.
5 foods that help prevent breast cancer
As both a breast cancer specialist and survivor, Dr. Peled favors foods with the strongest cancer-fighting evidence behind them. The dietary picks she suggests to help reduce your risk of breast cancer:
Colorful produce
Harvard researchers who tracked more than 182,000 women over 30 years found that eating a diet high in fruits and vegetables significantly lowered breast cancer risk. Plus, they called out plant compounds called carotenoids as potential protectors. So does Dr. Peled, who advises focusing on brightly-colored carotenoid sources such as tomatoes, melons, mangoes, sweet potatoes and red and yellow peppers.
In a Chinese study, women who consumed the most carotenoids daily were up to 63 percent less likely to be diagnosed with breast cancer than those who ate lower amounts. What’s more, a separate Harvard study suggests that women with high levels of carotenoids are less likely to experience breast cancer recurrence.
“Carotenoids have an antioxidant action—and with antioxidants, we’re trying to decrease DNA damage,” explains Dr. Peled. “They also impact the cell cycle to decrease the chances that breast cancer cells will proliferate.”
Citrus fruits
Lemons, limes, oranges, tangerines and grapefruit are all foods that help prevent breast cancer in several ways. They’re not only rich in carotenoids, but they’re also great sources of vitamin C and folate.
“Vitamin C is a very clear antioxidant that helps decrease the risk of damaged cells,” Dr. Peled says. As for folate, the B vitamin protects against cancer-causing DNA damage. The result, according to Vanderbilt University research: Enjoying a serving of citrus each day may cut breast cancer risk by 32 percent.
Fatty fish
Dr. Peled recommends eating two to three weekly servings of fish such as salmon, tuna and herring. According to Indonesian investigators, they supply omega-3 fatty acids, or healthy fats such as EPA and DHA, that help prevent breast cancer.
“Omega-3s reduce inflammation, and we know that inflammation increases the risk of [many types of] cancer, including breast cancer,” Dr. Peled explains. “Omega-3s also specifically decrease cancer cell growth, and they have some hormonal impact on estrogen that can decrease breast cancer risk.”
Need a plant-based option? Consider adding ground flaxseeds to smoothies, salads, soups and other dishes. The seeds contain alpha linolenic acid, a compound that ‘s converted into EPA and DHA by the body. (Check out how much omega-3s you need per day.)
Legumes
Enjoying beans and lentils two or more times per week can significantly lower breast cancer risk, say authors of an International Journal of Cancer study. Phytochemicals in these foods may help prevent breast cancer by taming the inflammation that contributes to the disease, Dr. Peled explains.
Soybeans and soy products are other sound legume options, since they’re especially high in compounds called isoflavones that bind to estrogen receptors on cells. Romanian researchers say this blunts the hormone’s ability to stimulate cancer cell growth. And a report in the Asian Journal of Cancer Prevention suggests that a moderate intake of soy foods (one to two servings daily) can lower the odds of breast cancer recurrence.
Cruciferous vegetables
Cruciferous veggies like broccoli, Brussels sprouts and cauliflower contain sulfur compounds that act as antioxidants. Plus, a study in the British Journal of Nutrition notes the compounds boost enzymes that help neutralize toxins and protect against cancer. In fact, their study found that eating just over 2 cups of cruciferous vegetables daily lowered women’s breast cancer risk by 48 percent compared to those eating less than ½ cup per day.
Tip: Dr. Peled advises enjoying vegetables raw, steamed or stir-fried, since overcooking can lower their sulfur compound content.
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