Breast cancer is a condition in which those cells grow out of control. There are various types of breast cancer. The type of breast cancer is determined by which breast cells turn malignant. Breast cancer is a complicated condition with numerous risk factors. Age, family history, genetics, and gender are a few of these variables that are beyond a person's control. This disease may be brought on by genetic mutations and DNA damage. Additionally, being obese and inheriting specific genes, such as BRCA1 and BRCA2, can raise your risk. Research has linked specific dietary patterns, particularly Western diets high in processed foods, heavy drinking, smoking, estrogen exposure, and other lifestyle factors, such as nutrition, to an increased risk of breast cancer.

By consuming more of the minerals and antioxidants that have been shown to combat cancer, a woman may lower her risk of developing breast cancer. Your risk of breast cancer can be decreased by taking specific vitamins and nutrients.

Dark Leaf Greens

Among the various dark, leafy greens that can combat breast cancer are kale, spinach, and collard greens. Leafy greens are rich in antioxidants that can kill cancer-causing free radicals. Researchers found that women who ate dark leafy greens had a significantly lower chance of developing breast cancer than women who didn't consume these veggies in a 2012 study that was published in the National Cancer Institute Journal.

Arugula, Bok choy, Collard greens, Dandelion greens, Kale, Mustard greens, Spinach, Swiss chard, and Turnip greens are examples of dark leafy greens.

Berries

Antioxidants and vitamins included in berries can shield cells, heal damaged cells, and limit the growth of cancer cells. Berries with more color provide 50% more antioxidants than those with less color. Researchers discovered that blackberries and blueberries, in particular, may kill breast tumors and cancer cells in a 2016 study that was published in the journal Antioxidants.

Blackberries, Blueberries, Boysenberries, Cranberries, Elderberries, Lingonberries, Raspberries, and Strawberries are some examples of berries.

Citrus Fruits

Vitamin C, folate, calcium, and a host of other elements found in citrus fruits may help prevent and treat breast cancer. Researchers discovered that women who consumed a lot of citrus fruits were 10% less likely to get breast cancer in a 2013 study that was published in the Journal of Breast Cancer.

Clementines, Grapefruits, Kumquats, Lemons, Limes, Oranges, Pomelos, Tangerines, and Tangelos are examples of citrus fruits.

Fatty Fish

Certain fish varieties have beneficial lipids and anti-inflammatory compounds that might lessen inflammation related to breast cancer. Women who eat a lot of fatty fish had a decreased risk of breast cancer than women who don't, according to a 2020 study that was published in the journal In Vivo.

Anchovies, Herring, Kippers, Mackerel, Pilchards, Salmon, Sardines, Trout, and Tuna are examples of good-for-you fatty fish.

Fermented Foods

Probiotics, which are living, "good" bacteria and yeasts, are abundant in fermented meals. Your digestive system benefits from probiotics. Additionally, they can stop your body from absorbing the dangerous poisons that lead to breast cancer. A 2019 study that was published in Oncology Reviews found that probiotics can actually boost the immune system's capacity to fight cancer.

Apple cider vinegar, Kefir, Kimchi, Kombucha, Kvass, Miso, Natto, Pickles, Raw cheese, Tempeh, Sauerkraut, Sourdough bread, and Yogurt are examples of fermented foods.

A person's dietary choices can affect their chance of developing breast cancer or their general well-being while living with the condition, but no particular food or diet can prevent or cause breast cancer.

PDO I Kimberly Tanador, RND

References:

What Foods Help Prevent Breast Cancer Risk?

https://www.healthline.com/nutrition/breast-cancer-foods#foods-to-eat

11 Healthy Foods That Reduce Breast Cancer Risk

https://lompocvmc.com/blog/124-healthy-living/1884-11-healthy-foods-that-reduce-breast-cancer-risk

National Cancer Institute Journal

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3525817/

Protective Role of Dietary Berries in Cancer

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5187535/

Citrus Fruit Intake and Breast Cancer Risk: A Quantitative Systematic Review

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3625773/