Eating for Prevention
About 1 in 8 U.S. women will develop breast cancer in her lifetime, according to U.S. Breast Cancer Statistics. This staggering number is a reminder to each do what we can in the fight against breast cancer. As we recognize Breast Cancer Awareness month this October, it’s important to consider what each of us can do to protect our own bodies and also to gain new tips we can share with those we love. U.S. Breast Cancer Statistics found that the most significant risk factors for breast cancer are gender (being a woman) and age (growing older) – neither of which anyone can change. What we can change is what we choose to fill our plates with.
Believe it or not, one of the first lines of defense against breast cancer (not to mention other cancers and health-related issues) starts with a trip to the grocery store. Yes, food choices are directly linked to cancer prevention. “The easiest, least-expensive way to reduce your risk for cancer is just by eating a healthy diet,” says Rachael Stolzenberg-Solomon, PhD, RD, a researcher for the National Cancer Institute.
Generally, we all know what we probably shouldn’t be eating: lots of salt, lots of sugar, lots of processed foods or fatty red meats. Preoccupation with weight has made many of us forget why we shouldn’t eat these foods – not just for our outsides, but for our insides as well. So what should you add to that grocery list next time?
According to WebMD’s feature contributor, Elizabeth Lee, “research suggests an overall healthy diet filled with colorful fruits and vegetables is the key to skirting heart disease, diabetes, and possibly cancer, too”. Fruits and veggies have high amounts of antioxidants and phytochemicals that literally help your body protect itself from disease, so load up your cart with your faves.
There are no foods to completely prevent or cure breast cancer, but there is a lot you can do to give your body its best possible defense system. While all minimally processed foods are best for your health, research has been able to pinpoint some specifics- the most nutrition-packed foods to pack a punch in the fight against breast cancer and other diseases. The best part is these foods go hand-in-hand with an overall healthy diet, anyways.
Start with these essential 6 to work cancer-fighting superfoods into your regular meal rotations:
Broccoli – Though broccoli may not have the best child-hood memories for all of us, researchers at Berkeley have found “broccoli can stop the growth of cancer cells”. Try it in a stir-fry, raw on salad or dipped in hummus, or steam it up with some olive-oil and seasonings.
Berries – Blueberries, raspberries, blackberries, and strawberries all contain some of the highest antioxidant concentrations in the fruit/veggie food group. These nutritional powerhouses are great sprinkled on cereal or yogurt, blended in a smoothie, or just eaten as a snack.
Tomatoes – Tomatoes, great on salads, sandwiches, or diced on top of pasta, are high in the cancer-fighting antioxidant known as ‘lycopene’. For those tomato-haters, watermelon is a great source of lycopene too!
Garlic – Garlic is surprisingly healthy. It is linked to immune system stimulation and also packs a high-level of cancer-preventative phytochemicals. You can buy it pre-minced and then just add it to pasta, sauté it with veggies, sprinkle it on top of pizza, or add it in marinades.
Tea – Perfect for the coming cold months, tea contains high flavonoid and antioxidant levels. According to a Harvard study analyzing the lifestyle habits of nearly 3,000 people” postmenopausal women who got the most flavonoids were 46% less likely to develop breast cancer than those who got the least”. Enjoy your tea hot or iced – it’s a great way to protect your body.
Leafy Greens – Spinach, lettuce, kale, cabbage, and Swiss chard all have high levels of folate in addition to other essential vitamins and minerals. Leafy greens are powerhouses- work some in to your diet in the form of a salad, or in stir-fry. If you’re looking to work even more folate in to your diet, try a bowl of whole-grain cereal for breakfast or an orange for a snack. Brussel sprouts and asparagus are great sources of folate, too.
Choose which of these superfoods work best for you – it’s likely that you hate some of these foods, haven’t tried others, or already enjoy some. Leave out the one’s you hate – healthy eating is supposed to be torturous. Try out the ones you’ve never had; look up a new recipe or make a new meal with a friend. Add in the ones you already know you like more often. And, of course, share these healthy-eating tips with a woman you love to help all of us in the fight against breast cancer this month and all year-round.