These 10 Foods Have All Been Associated With Reduced Breast Cancer Risk

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These 10 Foods Have All Been Associated With Reduced Breast Cancer RiskImage © xuanhuongho – fotolia.com


Breast cancer is one of the most terrible problems experienced today. According to Breastcancer.org, one in eight women in the US will experience breast cancer in her lifetime. That’s 12 percent of the total population of women in the country. It is estimated that almost a quarter of a million women (approximately 231,840) will be diagnosed with invasive breast cancer in 2015 and 60,290 will be diagnosed with non-invasive breast cancer during the same period. [1]

How you can fight it: Adjusting your diet is one of the many ways to reduce your risk for breast cancer. While genetics play a very large role in breast cancer, lifestyle changes may still be able to help you improve your odds. Numerous studies have reported beneficial effects of certain key foods against breast cancer. Some of these studies are preliminary “in vitro” studies but a significant number have discovered actual risk reduction in humans:

1) Carrots
Carrots are a rich source of beta-carotene (also found in several other vegetables and fruits). Beta-carotene was found by researchers to cause breast cancer cell death by arresting the cancer cells’ reproductive cycle (in vitro). The study concluded that carotenoids are potential agents for biological interference with cancer [2] Include a side dish of carrots, either raw, steamed or stir-fried in a little butter, to every meal.

2) Broccoli
Broccoli, a cruciferous vegetable, has been associated by studies with reduced risk of breast cancer in pre-menopausal women for several years. [3] A 2013 meta-analysis of 13 human studies indicated that high cruciferous vegetable intake was significantly associated with reduced breast cancer risk. [4] Steaming broccoli – a little on the light side – is a better way than boiling to preserve its cancer-fighting substances.

3) Tomato
The same study that discovered that beta-carotene has breast-cancer fighting properties, discovered similar characteristics in tomatoes in the substance lycopene. [2] Numerous studies have associated lycopene from tomatoes with a reduced cancer risk. Tomatoes are incredibly easy to add to your diet! Toss them in a salad or make a tomato-based pasta sauce!

4) Cabbage
Several studies have now found beneficial possibilities for cabbage against cancer. White cabbage and sauerkraut were studied and discovered to inhibit aromatase, which breast cancer cells depend on to multiply. Through aromatase-inhibition, cabbage is able to interrupt the reproductive process of breast cancer cells. [5]

5) Garlic
Garlic is very good for the heart, able to lower cholesterol and decrease blood pressure. According to a 2011 study, garlic and garlic-derived compounds are also able to suppress breast cancer development, antagonizing the effects of linoleic acid, which is a breast cancer enhancer. [6]

6) Walnuts, Peanuts and Almonds
A new human study has found that high consumption of walnuts, peanuts and almonds in the diet reduced incidence of breast cancer by a factor of 2 to 3. [7]


7) White Button Mushrooms
Mushrooms are a favorite ingredient for numerous dishes including pastas and stir-fries. Common and specialty mushrooms have been found to be chemoprotective against breast cancer cells [8] – notably polysaccharides from white button mushrooms. [9]

One of the most dangerous things about breast cancer is its ability to metastasize quickly to other parts of the body. Blueberries have been found to inhibit breast cancer metastasis by reducing inflammation and tumor growth (in vitro and in vivo studies). [10][11] To kick start your day, have some oatmeal with real organic blueberries!

9) Peaches and Plums
Polyphenols from peaches and plums have been discovered to inhibit tumor growth and metastasis of breast cancer cells (in vitro study). The best part is that they are able to do this without affecting normal cell growth and development. [12] Pancakes and waffles are delicious with just honey, but they can be healthier with fresh peaches and organic peach syrup.

10) Salmon
Intake of marine omega-3 fatty acids, EHA (eicosapentanoic acid), and DHA (docosahexanoid acid) has been linked to a decreased risk for breast cancer and increased survivorship (human studies). [13] Omega-3s are found in salmon – and the beneficial ratio of omega-3 to omega-6 has been found far superior in wild salmon than farmed salmon.

Further Reading: Giant List Of Anticancer Foods And Herbs

References:

[1] Breastcancer.org (2015). US Breast Cancer Statistics. http://www.breastcancer.org/symptoms/understand_bc/statistics

[2] Gloria, N., et. al. (2014). Lycopene and beta-carotene induce cell-cycle arrest and apoptosis in human breast cancer cell lines. http://www.ncbi.nlm.nih.gov/pubmed/24596385

[3] Ambrosone CB et. al. (2004). Breast cancer risk in premenopausal women is inversely associated with consumption of broccoli. http://www.ncbi.nlm.nih.gov/pubmed/15113959

[4] Liu X. & Lv, K. (2013). Cruciferous vegetables intake is inversely associated with risk of breast cancer: a meta-analysis. http://www.ncbi.nlm.nih.gov/pubmed/22877795

[5] Liczenerska, B., et. al. (2014). Modulation of CYP19 expression by cabbage juices and their active components: indole-3-carbinol and 3,3′-diindolylmethene in human breast epithelial cell lines. http://www.ncbi.nlm.nih.gov/pubmed/23090135

[6] Tsubura, A., et. al. (2011). Anticancer effects of garlic and garlic-derived compounds for breast cancer control. http://www.ncbi.nlm.nih.gov/pubmed/21269259

[7] Soriano-Hernandez AD., et. al. (2015). The Protective Effect of Peanut, Walnut, and Almond Consumption on the Development of Breast Cancer. http://www.ncbi.nlm.nih.gov/pubmed/26183374

[8] Martin, K. & Brophy, S. (2010). Commonly consumed and specialty dietary mushrooms reduce cellular proliferation in MCF-7 human breast cancer cells. http://www.ncbi.nlm.nih.gov/pubmed/20921274

[9] Jeong, S., etc. (2012). Macrophage immunomodulating and antitumor activities of polysaccharides isolated from Agaricus bisporus white button mushrooms. http://www.ncbi.nlm.nih.gov/pubmed/22217303

[10] Mak, K., et. al. (2013). Pterostilbene, a bioactive component of blueberries, suppresses the generation of breast cancer stem cells within tumor microenvironment and metastasis via modulating NF-κB/microRNA 448 circuit. http://www.ncbi.nlm.nih.gov/pubmed/23504987

[11] Kanaya, N., et. al. (2014). Whole blueberry powder inhibits metastasis of triple negative breast cancer in a xenograft mouse model through modulation of inflammatory cytokines. http://www.ncbi.nlm.nih.gov/pubmed/24364759

[12] Vizzotto, M., et. al. (2014). Polyphenols of selected peach and plum genotypes reduce cell viability and inhibit proliferation of breast cancer cells while not affecting normal cells. http://www.ncbi.nlm.nih.gov/pubmed/24996346

[13] Fabian, C., Kimler, B. & Hursting, S. (2015). Omega-3 fatty acids for breast cancer prevention and survivorship. http://www.ncbi.nlm.nih.gov/pubmed/25936773

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