The sharp rise in breast cancer among women past few decades has been quite alarming. WHO (World Health Organization) has also warned about a further rise in breast cancer patients by 2020 that needs to be addressed with constructive advice and guidance immediately. Promoting breast cancer awareness programs, suggesting better lifestyle changes and lastly advising women to go for regular screening tests are the vital steps that can lower the chances of this dreadful disease appreciably.
Apart from the above, food habits do play a major role in enhancing or lowering breast cancer cases. Modern day stress and lifestyle have led many towards unhealthy eating habits inviting the danger unknowingly. Before the danger is at our doors, we can at least eat right things to improve our body immunity and be in the low-risk zone.
11 Best Foods That Prevent Breast Cancer:
Here are the top eleven foods that can minimize the chances of breast cancer.
Let us start with this common kitchen herb. Allium, the potent organic compound present in garlic has the cancer-fighting property that prevents the growth of dangerous tumors. Adding garlic in generous amounts in various dishes and salads is quite common in oriental cuisine.
Avoid frying garlic as it destroys the effectiveness of the potent compound. Eating one or two cloves of raw garlic at the start of the day is another good practice to prevent breast cancer.
2. Leafy Greens:
If you are habituated in taking green leafy vegetables regularly, you are doing a real good thing to keep breast cancer at bay. Green leafy vegetables are rich in Vitamin B, phytochemicals and chlorophyll that greatly prevents the growth of cancerous cells.
Include more of green leafy vegetables like spinach, kale etc. in your diet if you have been avoiding these till date.
This bright red colored attractive fruit is really a store house of anti-oxidants and minerals highly beneficial for the overall women health. Polyphenol, the magic compound present in this fruit defends your body against breast cancer. Enjoy more of this fruit for better health.
4. Cruciferous Vegetables:
Research has proved that cruciferous vegetables have high cancer preventing properties among which Broccoli is rated the best as it contains the maximum quantity of sulforaphanes and indoles, the potent cancer- preventing compounds. Cabbage, Brussel sprouts, cauliflower etc also fall in this group.
These vegetables block the tumor growths. Having steamed broccoli is a good option, but there is no need to stick to broccoli only. Doctors suggest having all these cruciferous vegetables alternately to prevent breast cancer.
Truly, an apple a day keeps the doctor away. But if you peel the apples and eat, certainly you will be going against the adage.
The cancer-fighting antioxidants and minerals are mainly concentrated on the apple peel, which should not be discarded but taken along with the raw apple. Avoid peeling the apple but eat it wholly to reduce the breast cancer risk.
This commonly used kitchen spice also has wondrous cancer-fighting property mainly due to the presence of Curcumin, the potent compound. A small amount of this compound can fight the most dreadful cancer cells.
Asian cuisine contains enough of this healthy spice. Add enough turmeric to your daily dishes that will not only enhance the taste and color of your food but will maintain the color of your life as well.
Good news for fish lovers. Omega-3 fatty acids are essential to prevent breast cancer, and fish or fish oil is the best sources of this. Doctors recommend a daily serving of at least 100 grams of fish like salmon to prevent cancer.
Vitamin B 12 and Vitamin D are other important minerals that regulate the cell growth preventing the growth of cancerous cells. Sardine, Shad, Anchovies and Smelt are other forms of fish rich in omega-3 fatty acids. It is advised to take baked or steamed fish.
This may be a tough nut to crack but a wonderful nut for your breast health. The reason is the presence of omega 3 fatty acids, a great cancer fighter.
If you are not a fish lover, you need to love this nut to get the essential supply of omega-3 fatty acids. Munch on walnuts in snacks or add in fruit salads, cakes and desserts.
9. Green Tea:
You may have heard of immense health benefits of green tea. This beverage is useful to prevent breast cancer as well.
Phytochemicals loaded in green tea leaves impart the health benefits which are well known cancer reducing agents. Sipping one or two cups of green tea not only lifts your mood but uplifts your health too.
10. Flax Seeds:
When we talk of cancer preventing property through food, omega- 3 fatty acids is one such constituent that should be included in the diet. Flax seeds are also rich in the above mentioned essential fatty acid that helps in preventing breast cancer.
Additionally, it contains Lignans, which is another important breast cancer-fighting agent. Munching flax seeds may not be satiating to you. You can use ground flax seeds in yoghurt and smoothies as a taste enhancer. Flax seed oil can also be used in a number of dishes.
Colored bell peppers and chilies are also well known for their breast cancer preventing property. Hot green colored varieties like jalapeno and chilies are rich in capsaicin that prevents the growth of cancerous cells. Other red and yellow colored varieties are stuffed with anti-oxidants and carotenoids, the well known cancer-fighting agents. Unless you have serious gastronomical restrictions, you can enjoy the varieties of chilies and bell pepper in a number of dishes and salads.
While including healthy foods is a good constructive step to prevent breast cancer, care should also be taken to avoid unhealthy habits like smoking. Else the healthy preventive steps will be nullified by one single unhealthy habit. After a certain age, women should not rule out the necessity of regular screenings to be at the safe side.