Breast cancer is the second most common cancer in American women, just behind skin cancer, according to the National Breast Cancer Foundation. They report that one in eight women in the U.S. will develop it during her lifetime. Some lifestyle factors, like drinking, smoking and certain dietary habits, have been linked by research to an increased risk of breast cancer. But on the flip side, some studies suggest eating certain healthy foods, like these, could help lower your risk for this disease.
- Leafy green vegetables- Kale, spinach and other leafy greens are high in antioxidants, including beta carotene, as well as the B vitamin folate, which are linked to a lower risk of breast cancer.
- Citrus- Fruits like oranges and lemons are full of compounds that may protect against breast cancer, including folate, vitamin C and antioxidants.
- Fatty fish- Salmon, sardines, mackerel and other fatty fish are high in omega-3 fats which may offer cancer-protective effects.
- Berries- The antioxidants in these fruits could help lower your risk of certain cancers, including breast cancer.
- Fermented foods- Yogurt, kimchi, miso and sauerkraut contain probiotics and other nutrients that may protect against breast cancer.
- Allium veggies- These include garlic, onions and leeks and they’re loaded with organosulfur compounds, antioxidants and vitamin C, and research has linked them to a reduced risk of breast cancer.
- Cruciferous vegetables- There are compounds in cabbage, broccoli, cauliflower and other cruciferous veggies that have “significant anticancer potential.”
- Beans- Studies have shown women who eat a lot of beans have a lower risk for breast cancer than women with lower bean intake.
- Herbs and spices- Not only will parsley, rosemary, ginger, and other spices and herbs make your meals taste better, they contain plant compounds that could help protect against breast cancer.