The 12 Best Diet Items For Breast Health

Women are naturally concerned about the risk for breast cancer, but did you know your diet could have a part to play?


1. Antioxidants

Vegetables like broccoli, cauliflower, kale, and cabbage are high in vitamins A and C. These are antioxidants that may help offset the toxins and carcinogens that can trigger breast cancer. Sauté or blanch them to get the max nutrients.

And try to get your antioxidants from food instead of supplements. Some research suggests antioxidant supplements may be risky during breast cancer treatment.

2. Flax Seeds

Flax seeds are known for their omega-3s, but they’re good for your breasts because they have more lignans than any other food. These are plant compounds that have fibre and the antioxidant phytoestrogen.

Researchers think phytoestrogen targets oestrogen receptors so oestrogen-stimulated breast cancer can’t form.

Toss flax seeds (not flaxseed oil) into yoghurt, oatmeal, salads, soups, smoothies, and muffins.

3. Turmeric 

People have used turmeric to curb inflammation for centuries. And early research suggests it may have two big breast cancer benefits.

Curcumin, the active compound in turmeric, may help stop the spread of breast cancer and lessen the damage of chemotherapy on other parts of your body. But that finding comes from lab studies — more research is needed to see if this will hold true in humans.

Eat turmeric in curry dishes, or add it to your soups, scrambled eggs, or warm milk.

4. Red and Orange For vitamin A

Carotenoids are natural pigments that give tomatoes, carrots, and sweet potatoes their colour.

Your body converts them to vitamin A, which is important for your eyes. They also help keep your skin healthy.

More research is needed, but some studies suggest there may be a link between carotenoids and a lower risk of some types of breast cancer.

5. Oily Fish 

These benefit your breasts with cancer-fighting vitamin D and omega-3. Some lab research shows that omega-3 can stop blood vessels from growing inside a tumour. But more research is needed to know if eating oily fish can lower cancer risk.

Focus on salmon, tuna, sardines, anchovies, and mackerel to avoid mercury exposure and get the most nutrients.

6. Berries for immune booster 

Blueberries, strawberries, blackberries, and raspberries are high in immunity-boosting vitamin C. They also contain antioxidants that protect your body from cell damage.

Fresh, frozen, or dried, they are great on their own and easy to add to yoghurt, cereal, smoothies, and muffins.

7. Walnuts

Many studies point to a diet with more plant-based protein than meat to protect your breasts from cancer or lower the risk of it coming back.

One study has shown that eating walnuts helps slow breast tumour growth and may even help lower the risk of breast cancer.

8. Grapes

Grapes, especially red and purple, have high levels of resveratrol. That’s an antioxidant linked to the prevention of breast, liver, and stomach cancer.

Eat them as a snack, freeze them as a dessert, or add them to salads.

Just keep the skin on: That’s where most of the antioxidants live.

9. Soy Protein

Healthy soy foods like soybeans (edamame), tofu, and tempeh are safe and have phytonutrients — called isoflavones — that may help prevent cancer.

10. Lentils

These are another way to get plant-based protein that eases inflammation and may lower your risk of breast cancer. They’re also high in fibre and antioxidants.

Buy them ready-made or cook up a batch of black, green, or red lentils to use in place of minced beef in cottage pie, lasagna and Mexican dishes.

11. Black Beans for DNA protection 

Of all the varieties of beans, these are considered one of the healthiest.

Their high antioxidant levels may help lower your risk of breast cancer, other types of cancer, and ongoing illnesses.

Black beans are also a strong source of ergothioneine, an amino acid that protects your DNA.

12. Whole Grains

These are a crucial source of bioactive phytochemicals, natural compounds that can help prevent or manage breast cancer.

In one study, women who ate whole grains more than seven times a week showed a reduced risk of breast cancer.

More than you usually have? Then whole-grain oatmeal, bread, crackers, tortillas, cereals, pastas, and brown rice all count.

Helpful information:

While taking care of your diet is an excellent step in helping protect you, you may need to do more if you are concerned about any risk for breast cancer.

Make sure your hormones are in balance as breast cancer is linked to excess oestrogen not balanced by progesterone, so you may find the following article helpful.