The statistics are really discouraging: One in eight women will develop some form of breast cancer in her lifetime. After heart disease, cancer is the next scourge of our time.
Although many factors that cause breast cancer are beyond our control, such as heredity, research shows that a healthy lifestyle can help protect our body. In fact, experts claim that changing our diet we will be able to "prevent" one in ten cases of cancer. So on the occasion of World Breast Cancer Day, we found the 15 foods that we can all easily incorporate into our daily diet to start our fight against this deadly disease today.
1. Mushrooms
According to the International Journal of Cancer, eating one serving of mushrooms a day can help protect the body against this disease. The scientists found that the Chinese, who ate at least 10 grams of mushrooms a day (ie a medium mushroom), were 2/3 less likely to develop breast cancer than those who did not eat any of them.
2. Nuts
A study published in the journal Nutrition and Cancer found that mice that ate nuts every day for a month had a 50% slower tumor growth rate than those that did not.
3. Tomatoes
Recent research, published in the Journal of the National Institute, has revealed that the carotenoid antioxidant contained in tomatoes, also known as lycopene, is particularly helpful in patients with severe breast cancer. In fact, women who consumed large amounts of lycopene each day through their diet were 19-22% less likely to develop cancer.
4. Sweet potatoes
Like other orange vegetables, sweet potatoes contain a lot of carotenoids. The same study, which revealed the miraculous properties of tomatoes, found that women with higher levels of B-carotene in their blood were 17% less likely to die of the disease.
The reason; The carotenoid helps in the regeneration and defense of the cells, while it also regulates the cell growth.
5. Pomegranate
According to a study published in the journal Cancer Prevention Research, the ellagic acid contained in pomegranates can help protect against breast cancer by suppressing estrogen production and preventing the growth of cancer cells. However, strawberries, raspberries and pecans are also rich in this acid.
6. Tea
Tea, especially green tea, is packed with polyphenols - a class of antioxidants with tremendous health benefits. One of these benefits is protection against breast cancer. A small study conducted by the National Cancer Institute of America found that Japanese women who drank at least one cup of green tea a day had less estrogen in their urine, a substance that causes breast cancer, than those who did not.
7. Broccoli
Broccoli can protect you, thanks to the sulforaphane it contains, which eliminates chemicals that cause breast cancer and inhibits the growth of cancer cells. We suggest you cook it only a little on steam in order not to lose its nutrients and anti-cancer properties.
8. Olive oil
Looking for another reason to follow the Mediterranean diet? We just found it for you!
Spanish researchers have found that women who follow this diet and also consume extra virgin olive oil are 68% less likely to develop breast cancer compared to those who choose other types of oil.
9. Turmeric
This root contains curcumin, an antioxidant polyphenol with chemopreventive properties. Because chronic inflammation is one of the leading causes of cancer growth and metastatic development, the anti-inflammatory properties of curcumin play an important role in reducing breast cancer formation, according to a Molecular Oncology study. Click HERE to learn more about this spice and HERE for the Golden Milk recipe, the healing Indian drink.
10. Coffee
A 2011 study found that women who drank coffee daily had a lower incidence of breast cancer than those who drank infrequently. According to Jingmei Li, one of the study's authors, "there is a possibility that coffee antioxidants may protect cells from damage that could lead to cancer."
11. Chickpeas
Is there a better food? It is rich in protein and fiber, and according to research published in the journal Nutrition and Cancer, it also prevents breast cancer.
12. Citrus fruits
A study published in the Journal of Brest Cancer found that increased consumption of fruits, such as oranges and grapefruits, was associated with a reduced incidence of breast cancer.
12. Citrus fruits
A study published in the Journal of Brest Cancer found that increased consumption of fruits, such as oranges and grapefruits, was associated with a reduced incidence of breast cancer.
14. Flaxseed
Flaxseed has dozens of beneficial properties for the body, such as helping to lower blood pressure and cholesterol. According to a 2005 study published in the journal Clinical Cancer Research, it is also an anti-cancer food, as it reduces the rate of tumor growth in patients with breast cancer.
15. Soy
The authors of a study published in the American Journal of Clinical Nutrition followed about 10,000 breast cancer survivors and found that women who ate the most soy had a 15% lower recurrence rate and a 15% reduction in mortality. The American Cancer Society's dietary guidelines state that eating soy foods is not only safe but can even reduce the risk of breast cancer. Other studies in the Journal of Clinical Oncology and the American Journal of Epidemiology have also shown that increased soy consumption is associated with increased survival rates and a reduced risk of lung and prostate cancer in men.
See also:
Caution! These are the most carcinogenic foods!
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