"The only person who can save you is you." - Sheryl Crow
Ever wondered whether your lifestyle decisions may be affecting your breast health?
And, of course, diet.
The contents of your shopping cart may be a deal breaker when considering which steps to take to minimize the risk of breast cancer and promote breast health in general. Here are the top 10 best foods to boost breast health and deliver a nasty kick to breast cancer.
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1. Leafy Greens for Fiber Consumption
Leafy green vegetables like kale, spinach, turnip greens, and arugula are powerhouses of nutrition. They contain a super dose of vitamins A and C, as well as minerals and phytochemicals known to fight diseases, including breast cancer.
Among these, kale and arugula are incredibly indispensable components of a super-healthy diet for many. This is because of their higher volume of fiber and carotenoids, which have been linked to reduced levels of breast cancer, particularly estrogen receptor-negative breast cancers, which is a variant of breast cancer that is much harder to treat.
What’s more, eating leafy greens can boost the body’s antioxidant defenses. These defenses prevent free radicals from harming DNA, which can cause cancer. The high dose of vitamin C as well as other phytochemicals and phytonutrients present in many of these also work as potent antioxidants that help prevent the production of carcinogens.
All leafy greens also come with numerous benefits other than for breast health. Collard greens, for instance, are an incredible nutrition choice. It is a rich source of vitamins A, C, K, and B-6 and is highly effective in preventing stomach cancer, bladder cancer, prostate cancer, anemia, heart disease, and many other illnesses.
In addition, many leafy greens with tones of purple pigments are also considered to be great breast cancer prevention foods. This is because they contain a plant compound called anthocyanidins which also have the ability to reduce inflammation as well as other anti-cancer properties.
2. Broccoli & Other Cruciferous Vegetables As Antioxidant
Similar to the previous group, broccoli also packs a great deal of vitamins A and C as well as carotenoids, which make it a fantastic choice for those that favor its taste.
It has been found that broccoli, cauliflower, and cabbage, along with numerous other cruciferous vegetables, contain significant amounts of the phytochemical sulforaphane, a cancer-fighting plant ingredient, which has been related to a reduction in the risk of developing prostate, breast, colon, and oral cancers.
A much better alternative might also be broccoli sprouts. Eating even small portions of broccoli sprouts once or twice a week may give your body an incredible boost against many forms of cancer, not the least of which is breast cancer. This is because broccoli sprouts have more sulforaphane than any other veggies out there. The amazing thing about this plant chemical is that it has the ability to inhibit breast and prostate cancer tumors much more potently.
In recent years, sulforaphane has been highlighted more and more as an anti-cancer heavy hitter. New research published in the Journal of Oral and Maxillofacial Pathology have pointed at information that shows clear links between the plant compounds of broccoli sprouts and reduced levels of breast cancer.
3. Oily Fish for Health Fats
Omega 3 fatty acids, Vitamin D, and amino acids are found in abundance in oily fish. Omega 3 from fish, in particular, has been found to have powerful anti-angiogenic properties. This means they can halt the development of new blood vessels within a tumor. Another cancer study highlighted information that women with higher blood levels of vitamin D had a decreased risk of breast cancer development.
However, keep in mind that some fish, such as fresh tuna and king mackerel also come with some health concerns. This is because these are known to contain unhealthy levels of mercury as a side effect.
To avoid consuming this, opt for the oily fish lower in the aquatic foods chain than tuna and other high-level species, such as anchovies and herring.
Aside from being a great protein source, oily fish are also perfect for pregnant or breastfeeding women because the omega-3 fat