Let’s talk…top foods to fight breast cancer risks
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Let’s talk…top foods to fight breast cancer risks
By Jean Davenport-Niles
Breast cancer affects one out of eight American women, with more diagnoses rising every year. Dr. Nicole Saphier writes, “the biggest risk factors for breast cancer are women who are either aging or have genetic mutations.” Other external factors include environmental toxins, ultra-processed foods, and other toxins found in shampoos and lotions. “We are putting the wrong things into our body and onto our skin”, state Dr. Saphier. However, small changes can lower the risk of this disease. By modifying our daily routines, noticeable improvements in our well-being can occur.
Lifestyle changes are simple adjustments like walking a little more each week, getting an extra 15 minutes of sleep each night, and cutting your sugar intake in half. Eliminating smoking and reducing any alcohol intake will be gains that show up as more energy and overall well-being. Alcohol is linked directly to higher breast cancer risk, concludes the Breast Cancer Research Foundation.
In addition, there are six food groups studied, that help reduce breast cancer risks. Healthline.com suggests foods that contain iron, folate, and B-12 etc.
Spinach and large green leafy vegetables (kale, chard, mustard greens, arugula) contain carotenoids, micronutrients that have been linked to a reduction in breast cancer risk.
Citrus fruits and their peels: orange, lemons, limes, grapefruit, tangerines have vitamin C and antitoxin, anti-cancer, anti-inflammatory effects.
Blueberries: two handfuls of blue or red berries every day is essential to get the benefits of the flavonoids and anthocyanins they contain. In a large study of 75,000 women, “blueberries were shown to decrease the risk of estrogen negative breast cancer — one of the most aggressive types,” Saphier said.
Garlic: add this to as many dishes as possible because active compounds in garlic could suppress the growth of breast cancer and can kill cancer cells.
Turmeric: this spice can be used daily by adding to many dishes. It is shown to decrease inflammation and reduce cancer risk, per Dr. Saphier.
Salmon: One study of 883,000 women, revealed those who regularly consumed fatty fish were found to have a 14% decreased risk of breast cancer. Fatty fish is salmon, sardines, tuna and mackerel.
Breast Cancer Research Foundation adds that small amount of dairy (cheese and plain Greek yogurt) plus brown rice, olive oil and whole grain breads will be of benefit as well.
Dr. Nicole Saphier reminds us all, “while you cannot get your risk down to zero, detecting it early with your annual mammograms or ultrasound or MRI, based on your risks— gives you the best chance of survival.” Prevention Is Key, Early Detection Is Life-Saving.