Wellness

Breast cancer: these 12 foods that ensure the prevention of this cancer

About 1 in 8 women will develop breast cancer in her lifetime, it is by far the most common cancer in women. Breast cancer prevention is an important and essential means. The exact causes of this cancer are not completely known, but many scientific studies have shown that diet can play a significant preventive role.

Here are 12 foods to include in your eating habits to help prevent breast cancer:

  • Pisces:
  • Fish, often from cold water, such as sardines, salmon, trout or cod are rich in omega-3 and omega-6. These essential fatty acids reduce the amount of bad cholesterol (LDL) and triglycerides in the blood. High cholesterol is believed to be a risk factor for breast cancer.

    2. Whole grains:

    Whole grains such as oats, flax, chia or quinoa are also rich in polyunsaturated fatty acids which reduce LDL levels. In addition, these foods are an excellent source of dietary fiber which reduces fat absorption, helps eliminate toxins and improves intestinal transit. The accumulation of toxins and free radicals in the body is one of the factors associated with cell damage that can lead to the development of cancer.

  • Red fruits (berries):
  • Strawberries, blackberries, raspberries or blueberries are important sources of antioxidants, capable of eliminating free radicals from the body. The accumulation of these free radicals causes DNA damage, leading to mutations that can cause cancer. The daily consumption of red fruits is recommended by the WHO.

  • Carrot:
  • According to a study by Harvard University, in the Boston region of the United States, women who regularly eat carrots see their risk of breast cancer decrease by up to 17%. Carrots are rich in beta-carotene, a precursor of vitamin A, these substances act as an antioxidant and protect the DNA of cells against carcinogenic aggressors.

  • Broccoli:
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    A classic anti-cancer diet. This vegetable is rich in sulforaphane, a component capable of eliminating carcinogenic substances from the body. Broccoli is rich in vitamins, minerals, fiber and has a low caloric content. An essential food for good health.

  • Mushrooms:
  • According to a study published in 2010 in the scientific journal Nutrition and Cancer, regular consumption of mushrooms is associated with a lower rate of development of breast cancer in pre-menopausal women (on average before age 51). This effect would be based on the presence of the antioxidant L-ergothioneine, responsible for the anti-cancer effect.

  • Grenade:
  • Researchers from the Beckman Research Institute in the United States have shown that pomegranate is rich in ellagic acid. This substance would be able to inhibit enzymes active in the development of breast cancer. In addition, the pomegranate is rich in other molecules with an antioxidant effect as well as in flavonoids (they also have antioxidant properties).

  • Beans and lentils:
  • A study done on American women of Asian descent showed that the consumption of beans and lentils lowered the risk of breast cancer. These legumes are rich in folic acid, fiber and iron as well as other nutrients to maintain good cellular health.

  • Spinach:
  • Pre-menopausal women who regularly consume spinach are less affected by breast cancer, as shown by a study published in the American Journal of Epidemiology in 2011. The protective effect is due to the presence of folic acid and B vitamins.

  • Egg:
  • This inexpensive food is rich in choline. Consumption of eggs is associated with a 24% reduction in the risk of breast cancer according to a study carried out on more than 3,000 women. Choline is also found in fish, chicken, meat, wheat and broccoli.

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  • Tomato:
  • An American study published in early 2014 showed that adopting a diet rich in tomatoes, with the consumption of at least 25 mg per day of lycopene (a tomato compound), in post-menopausal women would reduce the risk of breast cancer, thanks to an increase in the concentration of adiponectin. This hormone is associated with a reduced risk of breast cancer, according to previous studies.

  • Olive oil:
  • According to a Spanish study (called PREDIMED) published in the specialized journal JAMA: Internal Medicine, women who followed a Mediterranean diet and additionally consumed 4 tablespoons of cold-pressed olive oil per day had a 62% lower risk of of being diagnosed with breast cancer than those following a low-fat Mediterranean diet or a nut supplement. Researchers believe that the antioxidants found in large quantities in cold-pressed olive oil would be at the origin of these effects against cancer. Antioxidants would kill cancer cells and therefore stop tumor growth.

    Remember that in addition to a balanced diet including the foods mentioned above, regular physical exercise is absolutely essential to prevent most types of cancer, including breast cancer.

    [HighProtein-Foods.com]

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