Breast Cancer Awareness Month: Food to eat and food to avoid!

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In support of #beastcancerawarenessmonth we thought it would be helpful to look into what foods would be better avoided, and what foods would be better for you in preventing breast cancer and diseases.
While there is no single food or diet that can cause and prevent breast cancer, diet is the one area where individual choices can make a difference. Breast cancer is a complex disease with many factors which cannot be controlled such as age, family history, genetics, and gender. What can be controlled is diet, and lifestyle, such as smoking, exercising, and obesity.
So what kind of food should we be eating to reduce the risk of breast cancer?
Lets take a look.

Foods to eat:

A variety of fruits and vegetables is important for a healthy diet, but more so to prevent breast the development or progression of breast cancer. Try to add more of:
  • a variety of colorful fruits and vegetables
  • whole grains, beans, legumes or other foods rich in fiber. 
  • low fat non dairy products
  • soybean based products
  • vitamin D rich foods

 When adding a variety of colorful fruits and vegetables, its important to eat the ones which are rich is flavonoids and carotenoids, which have a plethora of medical benefits. Eating fiber and whole grains helps fight against diseases as they contain antioxidants. Try to incorporate as many whole grains and legumes into your diet.  

Studies have shown that the following have been beneficial for preventing breast cancer:

  • dark, green, leafy vegetables
  • peppers
  • tomatoes
  • eggplant
  • citrus fruit
  • carrots
  • broccoli
  • kale
  • onions
  • apples
  • pears
  • peaches
  • strawberries

Soy is an extremely healthy food also rich in protein, healthy fat, vitamins and minerals that help in reducing the risk of breast cancer and heart disease. 

Soy is found in foods such as:

  • tofu
  • tempeh
  • edamame
  • soy milk
  • soy nuts

 

Foods to avoid:

To keep it simple, the main types of food to avoid are alcohol, sugar, and fats. As we learn more through research and explore the impact of food and risks of cancer, people are generally advised to cut down on these certain foods. 

Alcohol

Studies have identified a link between regular alcohol consumption and an increased risk of breast cancer. Women who drink three alcoholic beverages per week increase their risk of developing breast cancer by 15 percent. The risk goes up by around 10 percent with each additional drink per day.

Sugar

Substantial research has shown us that refined sugar is something we need to avoid. Make that conscious decision to limit refined sugar in your meals and diet. 

Fat

We know not all fats are bad and you even need some amount of fat for healthy functioning, but try and avoid fats such as trans fat, which is commonly found in processed foods. This includes fried foods, donuts, packaged pastries and cookies. 

 

 

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