Women who eat 5.5 servings of fruit and veg a day, or more, are less likely to develop breast cancer than those who eat fewer than 2.5 servings.
According to breastcancer.org “Daily diet pattern is partly responsible for about 30% to 40% of all cancers. Researches have shown that getting the nutrients you need from a variety of foods, especially fruits, vegetables, legumes, and whole grains, can make you feel your best and give your body the energy it needs to fight disease.”
- Carrot: Eating regularly could slash a woman’s chances of developing certain types of breast cancer by up to 60 per cent. The study further stressed that women who ate foods packed with beta-carotene – like carrots and peppers – were between 40 and 60 per cent less likely to develop oestrogen receptor negative breast cancers.
- Cruciferous vegetable: like turnips, broccoli, Chinese Cabbage etc. One serving per day of reduced the risk of breast cancer by over 50%. A compound found in cruciferous vegetables called calcium-D-glucarate, has been shown to inhibit betaglucuronidase, an enzyme involved in phase II liver detoxification. Elevated beta-glucuronidase activity is associated with an increased risk for various cancers, particularly hormone-dependent cancers such as breast cancer. Cruciferous vegetables contain glucosinolates and in a different area of the cell, an enzyme called myrosinase. Also, when we blend, chop or chew these vegetables, we break up the plant cells, allowing myrosinase to meet glucosinolates, initiating a chemical reaction that produces isothiocyanates (ITCs) – powerful anti-cancer compounds. ITCs have been shown to detoxify and remove carcinogens, kill cancer cells, and prevent tumours from growing.
- Pomegranate: Various parts of the pomegranate fruit (for example: seed oil, juice, fermented juice and peel extract) have expressed suppressive effects on cells in laboratory research. Several studies demonstrated that pomegranate extract and juice have anticancer activity in breast cancer cell lines, though no in-human studies have been conducted to specifically evaluate pomegranate as a breast cancer treatment or preventative. Another study found that fermented pomegranate juice or aqueous pericarp (outer covering of the pomegranate fruit) extract inhibits human breast cancer cell growth, particularly in cells dependent on estrogen. Pomegranate seed oil also reduces human breast cancer cell proliferation.
- Tomatoes: They are a rich source of the carotenoids beta-carotene and lycopene, the flavonoid naringenin, the triterpene lupeol, as well as melatonin, all of which have been found to have activities. Melatonin protect against breast cancer in several ways, including by reducing aromatase activity within the breast, thereby reducing estrogen production. The best sources of bioavailable lycopene are tomato paste and tomato sauce.
The list is endless so make sure you add the following fruits and vegetables in your diet to prevent breast cancer:
- dark, green, leafy vegetables
- citrus fruit
Eat Healthy & Stay Active. Remember, Prevention is better than cure.