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Food & Nutrition|Issues & Conditions

5 Foods for Breast Health, According to Experts

Changing up your diet is a great way to help reduce your risk of breast cancer. While it’s not an instant solution to preventing the disease, more and more research has shown that the food you eat can improve your breast health. That can be due to antiestrogen, antioxidant, and/or anticancer properties in certain foods. Here are five foods that studies have linked to better breast health and reduced risk of breast cancer.  

Quick disclaimer: Always confirm with your doctor before making changes to your diet.

Citrus fruits.

Fruits like oranges, lemons, limes, and grapefruits contain nutrients with antioxidant, anticancer, and anti-inflammatory properties that can help against breast cancer. They also contain phytochemicals that act as antiestrogens, acting against excess estrogen that can cause breast cancer to spread. (Read more about antiestrogen foods here.)

Many medical institutions have shown that the more fiber you eat, the lower your risk of getting breast cancer. 

A medical review published by the National Institute of Health showed that, among 8,000 people studied, a high citrus intake was linked to a 10 percent decrease in the risk of developing breast cancer.

Fatty fish.

Thanks to their high levels of omega-3 and vitamin D, fatty fish like salmon, sardines, mackerel, herring, and anchovies can help promote breast health. Studies have shown that omega-3 can stop tumors from growing, and linked high vitamin D intake to reduced risk of breast cancer. 

Fiber supplements.

Many medical institutions have shown that the more fiber you eat, the lower your risk of getting breast cancer. In one report by the American Journal of Clinical Nutrition, breast cancer risk decreased by 7 percent for every 10 grams of fiber added to women’s daily diets. 

A study of over 75,000 women linked a berry-rich diet with a lower risk of breast cancer, namely estrogen receptor negative cancer. 

While you can get fiber from fruits, vegetables, legumes, and whole grains, fiber supplements can drastically boost your fiber intake. For example, just one serving of Bellway fiber supplements contains 18 percent of the FDA-recommended daily fiber intake, and no artificial ingredients. Be sure to confirm with your doctor that fiber supplements are right for you before adding them to your diet.

Berries.

A study of over 75,000 women linked a berry-rich diet with a lower risk of breast cancer, namely estrogen receptor negative cancer. This is likely because of the antioxidants present in berries that can protect cells against damage and stop the spread of cancer cells. 

Turmeric.

A staple in traditional Asian medicine, turmeric has long been used in the East as a natural remedy. Western science supports its effectiveness: a study of mice by the University of Texas Anderson Cancer Center showed that turmeric’s active ingredient curcumin stopped the spread of breast cancer (and reduced damaging side effects of a common chemotherapy drug).

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