Superfoods for Breast Health 

During National Breast Cancer Awareness Month, it’s important to talk about how important it is to have your mammogram done, but it’s also important to talk about how you can lower your risk of the disease. While there are lots of risk factors for breast cancer, like lifestyle and genetics, food can play a big role too. In this article, we’ll go over some superfoods for breast health.  

Breast Cancer Superfoods 

  • Leafy green vegetables like kale, arugula, and spinach contain carotenoid antioxidants which are associated with lower breast cancer risk. 
  • Cruciferous vegetables like cauliflower, cabbage, and broccoli contain compounds with lots of anticancer potential. 
  • Allium vegetables like garlic, onion, and leeks have antioxidants, vitamin C, and other compounds with powerful anticancer properties. 
  • Citrus fruits like oranges, grapefruit, and lemons contain folate, vitamin C, carotenoids, and antioxidants with anticancer and anti-inflammatory effects. 
  • Berries contain lots of helpful antioxidants that can protect against cell damage and the growth of cancer cells. Blueberries are thought to be especially helpful. 
  • Other fruits like peaches, apples, pears, and grapes may also help lower your risk of breast cancer based on research from several studies. 
  • Fatty fish like salmon, sardines, and mackerel with omega-3 fats, selenium, and antioxidants may help to protect you against cancer. 
  • Fermented foods like yogurt, miso, and sauerkraut have probiotics and other nutrients than can lower your risk of cancer. 
  • Beans have lots of fiber, vitamins, and minerals, and it’s possible that all their fiber may help protect you against breast cancer. 
  • Herbs and spices like oregano and turmeric may also have powerful anticancer effects. 
  • Whole grains like wheat, brown rice, barley, quinoa, and rye are an important part of any healthy diet and the fiber, vitamins, minerals, and antioxidants may help fight cancer. 
  • Walnuts contain lots of heart-healthy fats, and there is some evidence to suggest adding walnuts and other types of nuts to your diet may help lower your risk of breast cancer. 

As you’re adding in more of these superfoods, there are also a few things you may want to avoid. These include alcohol, fast food/fried foods, process meats, added sugar, and refined carbs. Additionally, soy products may be helpful in small quantities but increase your risk in large quantities. In addition to watching what you eat, other lifestyle changes like exercising regularly, getting enough sleep, quitting smoking, maintaining a healthy weight, and avoiding cosmetic products with parabens may also lower your risk of developing breast cancer.