You
can lower your risk for breast cancer by reaching for the right foods,
according to recent research. “A woman can cut her chance of cancer by
as much as two-thirds with good nutrition and weight management,” says
Cheryl L. Rock, Ph.D., R.D., professor of family and preventive medicine
at the University of California, San Diego, School of Medicine. “Even a
woman who carries the BRCA1 or 2 gene [two genetic mutations that up a
woman’s
risk] can reduce her risk.” Fill your
diet with lean protein and plentiful produce—to help keep your weight
in check and provide cancer-fighting compounds.
- Broccoli
Sulforaphane—a compound in broccoli—reduced the number of breast
cancer stem cells (which cause cancer spread and recurrence) in mice,
according to research from the University of Michigan. Eating broccoli
may not deliver enough sulforaphane to achieve the same effect, but to
get the most you can, eat your broccoli raw or briefly steam or stir-fry
the green florets. (Boiling destroys some of the sulforaphane.)
- Salmon
Taking fish-oil supplements for at least 10 years can shrink your
risk of ductal carcinoma, the most common type of breast cancer,
according to a study in
Cancer Epidemiology, Biomarkers & Prevention.
It’s thought that the omega-3 fats in fish oil reduce inflammation,
which may contribute to breast cancer. But you can skip the supplement
aisle, say the study’s researchers, and eat about 8 ounces of oily fish
(salmon, sardines, tuna) a week.
- Olive Oil
Another reason to reach for extra-virgin olive oil: when researchers
in Barcelona gave rats with breast cancer a diet in which fat came
predominantly from extra-virgin olive oil (versus corn oil), they found
that the olive oil’s antioxidants and oleic acid (a mono-unsaturated
fat) quelled growth of malignant cells.
- Parsley
University of Missouri scientists found that this herb can actually
inhibit cancer-cell growth. Animals that were given apigenin, a compound
abundant in parsley (and in celery), boosted their resistance to
developing cancerous tumors. Experts recommend adding a couple pinches
of minced fresh parsley to your dishes daily.
- Coffee
Drinking about two 12-ounce coffees a day may lower your risk of an aggressive form of breast cancer, says a May 2011 study in
Breast Cancer Research.
“One possibility is that coffee’s antioxidants protect cells from
damage that can lead to cancer,” says study author Jingmei Li, Ph.D.
More research is needed, so don’t up your intake based on these findings
just yet.
- Plums & Peaches
Researchers at Texas A&M recently found that plums and peaches
have antioxidant levels to rival “superfood” blueberries—and that they
contain two types of polyphenols (antioxidants) that may help kill
breast cancer cells while leaving healthy cells intact. This is good
news, as 180,000 new cases of breast cancer are diagnosed each year and
traditional treatments often harm healthy cells.
—Kerri-Ann Kennings, M.S., R.D., Associate Nutrition Editor
- Beans
According to a new report, published in the
American Journal of Clinical Nutrition,
upping your fiber intake may help lower your risk of breast cancer—and
the more you eat, the more your risk decreases. The researchers found
that for every 10 grams of fiber a woman added to her daily diet, her
risk of breast cancer decreased by 7 percent. That’s about a 1/2 to one
cup of beans, depending on the variety. Other foods packed with fiber
include barley, bulgur, lentils, peas, artichokes, dates and
raspberries.
—Brierley Wright, M.S., R.D., Nutrition Editor
- Walnuts
Recent research in the journal
Nutrition and Cancer suggests
walnuts may thwart the growth of breast cancer. In a study out of
Marshall University School of Medicine in West Virginia, researchers
substituted the equivalent of two ounces of walnuts per day into the
diet of one group of mice; the other group was fed a calorically
equivalent, but walnut-free, diet. After 34 days, the growth rate of
tumors in the walnut eaters was half that of the mice who ate no
walnuts. Experts think walnuts’ anti-inflammatory properties—which could
come from the omega-3 fat alpha-linolenic acid, phytosterols or
antioxidants—may give them their tumor-fighting potential. One caveat:
the study dose of two ounces supplies 370 calories. Still, “walnuts can
be part of a healthy diet that can reduce your risk for cancer,” says
lead researcher Elaine Hardman, Ph. D.
—Brierley Wright, M.S., R.D., Nutrition Editor
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