Breast cancer is the most common cancer in women, with invasive breast cancer affecting 1 in every 8 women in the United States during their lifetime. It also occurs in men, although male breast cancer accounts for less than 1% of all breast cancer cases.
DNA damage and genetic mutations may cause breast cancer. Inheriting certain genes, such as BRCA1 and BRCA2, can likewise increase your risk, as can obesity.
Lifestyle also plays a critical role. Research links smoking, estrogen exposure, heavy drinking, and certain dietary patterns — including Western diets high in processed foods — to an increased risk of breast cancer.
Foods that may lower breast cancer risk
Keep in mind that many factors are associated with breast cancer development. While improving your diet can improve your overall health and reduce your cancer risk in general, it’s only one piece of the puzzle.
Leafy green vegetables
These are just a few of the leafy green vegetables that may have anticancer properties:
- kale
- arugula
- spinach
- mustard greens
- chard
Leafy green vegetables contain carotenoid antioxidants, including beta-carotene, lutein, and zeaxanthin. Higher blood levels of these antioxidants are associated with reduced breast cancer risk
Cruciferous vegetables
Cruciferous vegetables, including cauliflower, cabbage, and broccoli, may help lower your risk of breast cancer. Cruciferous vegetables contain glucosinolate compounds, which your body can convert into molecules called isothiocyanates
Allium vegetables
Garlic, onions, and leeks are all allium vegetables. They boast an array of nutrients, including organosulfur compounds, flavonoid antioxidants, and vitamin C. These may have powerful anticancer properties
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Citrus fruits
Citrus fruits include:
- oranges
- grapefruits
- lemons
- limes
- tangerines
Citrus fruits and their peels are teeming with compounds that may protect against breast cancer, including:
- folate
- vitamin C
- carotenoids like beta-cryptoxanthin and beta carotene
- flavonoid antioxidants like quercetin, hesperetin, and naringenin
Berries
Antioxidants in berries, including flavonoids and anthocyanins, have been shown to protect against cellular damage as well as the development and spread of cancer cells
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Beans
Beans are loaded with fiber, vitamins, and minerals. Specifically, their high fiber content may protect against breast cancer.
Fatty fish
Fatty fish, including salmon, sardines, and mackerel, are known for their impressive health benefits. Their omega-3 fats, selenium, and antioxidants like astaxanthin may offer protective effects against cancer
To lower your risk of breast cancer, steer clear of alcohol, fast food, fried foods, processed meats, added sugar, and refined carbs.
