Breast Cancer: Protect Yourself With Nutrition

Posted on July 23, 2010 by Lolita Carrico

Who among us doesn’t know somebody who has dealt with breast cancer? I count myself lucky that I know many more survivors than I do those who have lost their battle. Getting mammograms as recommended by your doctor is important for early detection, but you can also take proactive measures to protect yourself from breast cancer.

There are many risk factors for cancer; some, such as family history and age,  can’t be controlled. But other risk factors, such as your weight, are in your control. While the American Cancer Society states that the link between weight and breast cancer is conflicting and complex, factors such as gaining weight in adulthood and carrying more weight around your waist can increase your breast cancer risk. The ACS recommends staying at a healthy weight to reduce your risk.  A light, nutritious diet and a regular exercise routine will help you maintain a healthy weight. But, for added protection, you can also incorporate some diet-friendly foods with cancer-fighting properties.

- Almonds, olive oil and avocados contain oleic acid, an Omega-9 fatty acid that helps kill cancer cells.

- Barley, oats, beans and ground flaxseed contain lignans, a phytochemical that may make estrogen less biologically active and may reduce cancer-related growths.

- Dark chocolate, purple grape juice and red wine contain flavonoids which repel free radicals. Just don’t go overboard on the chocolate and wine!

- Dark-green vegetables (e.g. kale, spinach or broccoli) and deep-orange fruits and vegetables (e.g. squash, carrots or mangoes) contain vitamin A which is thought to reduce the damage free radicals create in the body.

- Green leafy vegetables, peas, beans and citrus fruits contain folate. A Swedish study concluded that women with high folate levels had a 44 percent lower risk of getting breast cancer.

- Tomatoes, watermelon and guava contain lycopene, which may inhibit the growth of breast cancer cells.

- Cruciferous vegetables such as cauliflower, broccoli, cabbage and Brussels sprouts contain sulforaphane which inhibits the growth and spread of cancer cells.

- Fatty fish (e.g. salmon) and eggs contain vitamin D which has been linked to lowered breast cancer risk. You can also find vitamin D in fortified milk and orange juice.