An anti-cancer diet is an important method for lowering the risk of developing cancer. The American Cancer Society suggests eating at least five servings of fruits and vegetables every day and eating the correct amount of food. Furthermore, studies are discovering that certain cancer-preventive foods may be an important part of an anti-cancer diet. While choosing cancer-fighting foods at the grocery store and during meals does not ensure cancer prevention, it can help lessen your risk. Too much and too little are the eating patterns that are likely to enhance our cancer risk: There’s too much red meat, alcohol, fried foods, refined carbohydrates and sugars, and body fat; there aren’t enough plant foods rich in antioxidants and phytonutrients, and there’s not enough exercise all this plays a key role in making us susceptible to lifestyle ailments like diabetes, cardiovascular diseases and different types of cancers.
Diet has been demonstrated to have a significant impact on the development of cancer.
To lower our risk, we should eat whole grains (such whole wheat, millets, and oats) as well as plenty of fruits and vegetables. Cancer-fighting properties can be found in a variety of fruits and vegetables.
Breast cancer is the most frequent cancer in women around the world, and its prevalence has been steadily increasing over time.
In roughly 35% of cancer cases, nutrition plays a role in the development. Reduced intake of alcohol, red meat, and fat, as well as increased intake of fibre, vitamin D, and phytoestrogens from various food sources, are common preventive dietary recommendations.
List of foods to eat during breast cancer :
Green leafy vegetables : Leafy green vegetables such as kale, arugula, spinach, mustard greens, and chard may have anticancer
benefits. Higher blood levels of carotenoid antioxidants found in leafy green vegetables, such as beta carotene, lutein, and zeaxanthin, have been linked to a lower risk of breast cancer. Findings also suggests that a high intake of folate, a B vitamin
found in green leafy vegetables, may protect against breast cancer.
Citrus fruits : Oranges, grapefruits, lemons, limes, and tangerines are examples of citrus fruits. Citrus fruits are high in folate,
vitamin C, and carotenoids like beta cryptoxanthin and beta carotene, as well as flavonoid antioxidants like quercetin, hesperetin, and naringenin, all of which may help prevent breast cancer . The constituent nutrients in these fruits have antioxidant,
anti-cancer and anti inflammatory effects. Citrus fruit has been linked to a lower risk of numerous diseases, including breast cancer, according to study. Citrus consumption was associated to a 10% reduction in breast cancer risk in a study of six trials including over 8,000 persons.
Cruciferous vegetables : Cauliflower, cabbage, and broccoli are examples of cruciferous vegetables that may help reduce your
breast cancer risk. Glucosinolate compounds are present in cruciferous vegetables, which your body can convert into isothiocyanate molecules. These have a lot of anti-cancer activity.
Fatty fish : Salmon, sardines, and mackerel are examples of fatty fish with remarkable health advantages. Their omega-3 fatty acids, selenium, and antioxidants such as canthaxanthin possess cancer-fighting properties. Eating more fatty fish and fewer refined oils and processed foods can help you minimise the risk of breast cancer by balancing your omega-3 to omega-6 ratio.
Berries : these tiny fruits are packed with various nutrients and can help in lowering the risk of different types of cancers including
breast cancer. Blueberries in particular, are an important part of an anti-cancer diet because they contain phytochemicals that have anti-cancer properties. They boost blood antioxidant activity and lower oxidative stress. They guard against DNA damage. They
contain dietary fiber, vitamin C, anthocyanins, flavanols, stilbenes, and phenolic acids, which are all beneficial in the treatment and
prevention of cancer.
Allium vegetables : such as garlic, onions, and leeks provide a variety of nutrients such as organosulfur compounds, flavonoid
antioxidants, and vitamin C. These may contain anticancer characteristics. Garlic and onions have been shown to inhibit the creation of nitrosamines, which are strong carcinogens that target various organs in the body, most notably the colon, liver, and
breasts. The more pungent the garlic or onion, the more chemically active sulphur compounds that protect against cancer are present.
Peaches, pears, apples : Peaches, apples, and pears, in particular, have been demonstrated to protect against breast cancer. A survey among women found that those who ate at least two servings of peaches per week had a 41% lower chance of having ER– breast cancer. Peach polyphenol antioxidants were found to suppress the growth and spread of breast cancer cells in a test tube study. Furthermore, a study done in women found that eating apples and pears reduced the incidence of breast cancer.
Green Tea : Green tea is a potent antioxidant that plays a significant role in cancer prevention. Green tea, a cancer-fighting
beverage, may help to prevent cancers of the liver, breast, pancreas, lungs, esophagus, and skin. Researchers discovered that
epigallocatechin-3 gallate, a nontoxic substance contained in green tea, inhibits urokinase (an enzyme crucial for cancer
growth). This anti-tumor component is found in between 100 and 200 mg per cup of green tea.
Beans : Fiber, vitamins, and minerals are abundant in beans. Their high fibre content, in particular, may protect against breast cancer. especially pinto and red kidney beans, are high in antioxidants and should be part of an anti-cancer diet.
Herbs and spices : Plant components found in herbs and spices such as parsley, rosemary, oregano, thyme, turmeric, curry,
and ginger may help protect against breast cancer. Vitamins, fatty acids, and polyphenol antioxidants are among them . Oregano, for example, contains the antioxidants carvacrol and rosmarinic acid, which have been shown in test-tube research to have anticancer properties against aggressive breast cancer cell lines.
Turmeric, an orange-colored spice used in Indian curries, has a component called curcumin that help reduce cancer risk. Curcumin has been shown in laboratory experiments to suppress some cancer cells and to inhibit the spread of cancer or shrink
tumours in some animals, according to the American Cancer Society.
Fermented food products : Probiotics and other nutrients found in fermented foods such as yoghurt, kimchi, miso, and
sauerkraut may help protect against breast cancer. In both Western and Asian populations, an analysis of 27 studies
connected fermented dairy products like yoghurt and kefir to a lower risk of breast cancer.
Tomato : According to research, lycopene, an antioxidant found in tomatoes, may be more strong than beta-carotene, alpha-carotene, and vitamin E. Lycopene is a cancer-fighting food that has been linked to protect from malignancies like breast, prostate and lung cancer. Cooking the tomatoes releases the lycopene, making it more readily available to your body.
Flaxseeds : flaxseed contains an omega-3 fatty acid, it also has other health benefits. Consuming 25 g of flaxseed per day has
been found in several trials to prevent tumour growth in breast and prostate cancer. It has also been related to the prevention of
breast cancer due to its ability to lower the body’s synthesis of estrogen. In fact, flaxseed consumption can help increase the
efficacy of tamoxifen, a medicine routinely used to prevent breast cancer recurrence. Flaxseed’s high fiber content can also help to
lower the risk of heart disease and stroke.
Whole grains : Whole grains, as per the American Institute for Cancer Research, contain various components that may
reduce the cancer risk, such as fiber and antioxidants. Eating more whole grains may reduce the risk of colon, breast lung cancer,
according to a big study including nearly half a million people, making them a top item in the category of cancer-fighting foods.
Whole grains include oatmeal, barley, brown rice, and whole-wheat bread and pasta.