Foods that can prevent breast cancer

A healthy diet needs to be applied to women in order to reduce the risk of breast cancer. In addition, a healthy diet is also needed to aid the recovery process during breast cancer treatment, as well as help prevent the risk of the cancer cells coming back. So, what types of food for breast cancer are recommended as a way to prevent breast cancer and which are good for people with this disease?

Foods to prevent breast cancer

Not only does it provide the body with the nutrients it needs, some healthy foods are believed to help slow down the development of cancer cells. These foods are generally high in fiber and low in saturated fat.

The reason is, saturated fat is alleged to be one of the substances in food that causes breast cancer. Meanwhile, fiber, such as in vegetables and fruits, can actually reduce the risk of breast cancer.

Published research The American Journal of Clinical Nutrition said, running a diet dominated by vegetables and fruit can reduce the risk of breast cancer by up to 15 percent. Therefore, breast cancer sufferers are advised to eat these foods at least 5 varied portions each day.

Then, what fibrous foods are good for prevention as well as for breast cancer sufferers? Here's the list for you:

1. Vegetable tubers

Vegetables are tuberous or are included in the family cruciferous, such as cauliflower, green mustard (caisim), broccoli, and green cabbage, are believed to be foods to prevent breast cancer.

This type of vegetable is rich in antioxidants and glucosinolates. Glucosinolates are substances in food that help protect cells from DNA damage. This substance can also kill cancer cells by inhibiting the formation of tumor blood vessels and the migration of tumor cells that trigger metastases.

2. Green vegetables

Healthy foods that are good for other breast cancer sufferers, namely green vegetables, such as spinach, kale, radishes, or lettuce. This type of vegetable also contains antioxidants and high fiber. The antioxidants help fight the effects of free radicals in the body that can damage healthy cells and trigger cancer.

Reporting from Breastcancer.org, generally, dark fruit and vegetables contain more antioxidants than other fruits or vegetables. Therefore, you can choose darker green vegetables to get these benefits more optimally.

3. Carrots, tomatoes, and oranges

All three contain high carotenoids. Carotenoids are the bright red, yellow, and orange pigments found in many fruits and vegetables. These compounds contain important antioxidants to help fight free radicals that can cause breast cancer.

Apart from carrots, tomatoes and oranges, you can also eat guava, mango, tomato, sweet potato, pumpkin, and watermelon.

4. Celery, basil, and coriander

Celery, basil and coriander contain apigenin, a flavonoid antioxidant known to have anti-inflammatory, antioxidant and anti-cancer properties. According to a study in the journal HHS Public Access , apigenin can inhibit the growth of HER2 breast cancer cells. However, further research is needed to prove these conclusions.

Apart from consuming celery, basil, and coriander, you can also consume chamomile tea which is also a source of apigenin.

5. Olive oil

Olive oil is a source of omega 3 fats. Compared to trans fats and saturated fats, choose food sources with healthy fats, such as omega-3 fatty acids.

Research in journals Breast Cancer Research mentioned, women with breast cancer who regularly consume omega 3 fatty acids have a 25% lower chance of relapse within 7 years after diagnosis. This is thought to be because omega 3 fatty acids are able to reduce inflammation in the body which is one of the causes of breast cancer.

Apart from olive oil, several other types of food contain omega-3 fatty acids, namely salmon, sardines, cod liver oil, walnuts and avocados.

6. Berries

Berries, like blueberries , strawberry, raspberries, and cranberries, contains anthocyanin compounds that have anti-inflammatory and anti-tumor properties, including tumors in the breast. Therefore, berries can be a good food for breast cancer sufferers and can be a preventive against this disease.

7. Soybeans

Soybeans are a recommended source of healthy food for breast cancer sufferers because they are rich in protein, healthy fats, vitamins and minerals. Not only that, soybeans also contain antioxidants called isoflavones.

A 2017 study found that high isoflavone intake was associated with reduced mortality from various causes. This is what makes isoflavone-rich foods recommended for breast cancer sufferers.

Soybeans are usually processed in various types of food, such as tofu, tempeh, or soy milk. You can also eat edamame soybeans to get its benefits.

8. Whole grains

Whole grains are good foods for breast cancer sufferers and can be a preventative for this disease. The reason is, this food does not go through many processes so that the nutrients in it tend to be solid and not eroded.

This food is also rich in complex carbohydrates, fiber, phytochemicals, vitamins and minerals. As reported by the Cleveland Clinic, researchers in China found that high fiber intake can change the work of hormones in breast cancer.

Foods that are included in whole grains include brown rice, black rice, wheat, corn, and sorghum.

9. Nonfat milk

Milk and milk products are indeed one of the foods that need to be avoided because they contain high fat. However, the vitamin D content in milk and milk products is beneficial for breast cancer sufferers. Therefore, milk and nonfat milk products can be a good food for breast cancer sufferers to eat.

Research shows that women with low vitamin D levels have a higher risk of developing breast cancer. The reason is, vitamin D is believed to play a role in controlling the growth of normal breast cells and may be able to stop the growth of breast cancer cells.

To get these benefits, you can choose other foods that also contain vitamin D, such as fish, soy milk, or eggs.

10. Onions

Based on research conducted by scientists from the University of Puerto Rico, women who ate more onions had a 67% lower risk of developing breast cancer compared to women who didn't eat them.

This conclusion was obtained after conducting research for 6 years in Puerto Rico. The region was chosen because the number of people with breast cancer is lower than other regions in the United States or Europe. Participants in the region also tended to consume more onions, one of them from dishes with sofrito seasoning.

However, this study is still being conducted on a small scale, so further research is still needed to prove these foods can help prevent breast cancer.