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October 1, 2009
Foods to Help Prevent Breast Cancer
Chances are that breast cancer has somehow touched your life, whether it is a family member, friend, or colleague. Breast cancer is the most common cancer among Canadian women (excluding non-melanoma skin cancer). On average, 437 Canadian women will be diagnosed with breast cancer every week.
There are several risk factors for developing breast cancer. A strong risk is family history of this disease as well as high exposure to estrogen throughout one’s life. To a smaller degree is if you have excess body weight or drink alcohol. Did you know that there are certain foods that contain powerful anti-cancer properties? Keep reading to find out how to reduce your risk.
Cruciferous Vegetables: Broccoli leads the pack. It contains the most anticancer fighting properties of any vegetable. Enjoy it raw or lightly steamed for the most benefit. Don’t like broccoli? The try the other cruciferous vegetables: turnip, cabbage, cauliflower, or brussels sprouts which contain good sources of these phytonutrients. (beneficial chemicals or nutrients naturally occurring in foods that promote health and protect your body from disease).
Leafy Green Vegetables: Mom was right when she said to eat your greens. Leafy green vegetables contain several phytonutrients. The darker the color, the more nutrients they contain. Try mixing baby spinach leaves with mixed greens for a nutritious salad base.
Fruit: Choose a variety of fruit as they each have their own health benefits. Add berries to steel-cut oatmeal for breakfast, choose fruit for snacks or desserts or whenever your sweet tooth kicks in.
Extra-Virgin Olive Oil: The incidence of breast cancer is low in the Mediterranean where women consume monounsaturated fat, such as olive oil, instead of saturated or polyunsaturated fats. Olives also contain compounds such as lignans and phenols which have cancer-fighting properties. Phenols can help prevent damage cause by free radicals and lignans are plant estrogens that lower the body’s natural estrogen levels and slow the growth and spread of cancer cells. Try sauteing your broccoli in extra-virgin olive oil or use in a homemade salad dressing.
Fatty Fish: Consuming fatty fish like salmon and tuna are thought to protect against breast cancer, perhaps due to the anti-inflammatory properties of these fats. Enjoy these types of fish more often.
Whole grains: Whole grains are rich in fiber, which not only helps to lower cholesterol levels, but also lowers estrogen levels. Other cancer fighting properties include phenols and lignans (see olive oil). Breakfast is a great time to get those whole grains, either from a whole grain bread or cereal.
Flax: Flax seeds contain the healthy omega-3 fatty acids and are high in lignans. To get the full benefit, the flax seeds must be ground. Add to cereals, salad, yogurt or smoothies. As these omega-3 fats are damaged by heat, only add to foods just before eating.
Beans: All beans (the dried kinds) are a great source of fiber and phytonutrients. Kidney beans and black beans have the highest levels of these nutrients. Add to salads or try a vegetarian bean casserole.
Milk and Dairy Products: Although the jury is still out on the exact reason, studies have shown that premenopausal women who consume 2-3 servings of low-fat dairy products daily can reduce their breast cancer risk.
Vitamin D: Some research suggests that taking 1000 IU of the sunshine vitamin may help to lower your risk of developing breast cancer by 10-35%.
Green Tea: Green tea contains potent antioxidants. Get it hot as the bottled varieties of green tea contain much lower amounts of antioxidants and lots of sugar. To get those anti-cancer benefits, you may need to drink up to 4 cups a day.
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