With Breast Cancer Awareness month approaching very soon, HEALTH reveals some foods that are high in nutritional value and known for their cancer fighting properties.
Fiber
Studies continue to confirm the link between eating fiber and a reduction in breast cancer risk. Researchers have found that both soluble and insoluble fiber reduce the risk of breast cancer, especially for women consuming more than 30 grams a day. The reason is because insoluble fiber sticks to free estrogens in the gut and sweeps them out.
Omega-3s
Omega-3s are what’s known as essential fatty acids-essential because your body doesn’t produce them. You can only get these from foods like fish,seeds, nuts, and oils. Wellregarded research suggests that omega-3s enhance overall well-being and are particularly important for breast health. One reason may be because omega-3s reduce inflammation, a condition that damages healthy tissue and can encourage cells-including cancer cells-to grow.
Folate
A recent study found that women with the highest folate levels had a 44 percent lower risk of breast cancer than those with the lowest folate levels. To help protect yourself, you need to consume 1 to 2 servings of folate-rich foods a day. Lentils, beans, leafy greens, and fortified cereals are all good sources.
Cruciferous Vegetables
Cruciferous vegetables such as arugula, broccoli, cauliflower, cabbage, Brussels sprouts, Bok Choy, and kale are rich in sulforaphane – one of the primary phytochemicals that helps prevent cancer. Recent studies from the Linus Pauling Institute suggest that sulforaphane can selectively target and kill cancer cells while leaving normal cells healthy and unaffected.
