Maintaining a healthy diet plays an important role in supporting overall health and lowering the risk of breast cancer. Some foods are rich in nutrients, vitamins, and antioxidants that protect cells from damage while boosting the immune system.
By choosing the right foods and incorporating them into your daily diet, you can help keep your body in balance and reduce the risk of abnormal cell growth that may lead to breast cancer.
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List of Foods That Help Prevent Breast Cancer
1. Leafy Greens
Leafy vegetables such as kale, spinach, and bok choy are packed with antioxidants that fight free radicals linked to cancer. A 2012 study found that women who regularly consumed dark green vegetables had a lower risk of breast cancer.
2. Berries
Berries are loaded with vitamins and antioxidants that protect cells, repair damaged cells, and slow the spread of cancer cells. Dark-colored berries are particularly high in antioxidants.
A 2016 study showed that blackberries and blueberries may help destroy breast cancer cells. Good options include blackberries, blueberries, raspberries, strawberries, cranberries, and elderberries.
3. Citrus Fruits
Citrus fruits are rich in vitamin C, folate, calcium, and other essential nutrients that may help prevent breast cancer. A 2013 study reported that women who consumed more citrus fruits had a 10% lower risk of breast cancer.
Examples include oranges, lemons, limes, grapefruits, tangerines, and pomelos.
4. Fermented Foods
Fermented foods contain probiotics that support digestion, help the body fight toxins, and strengthen the immune system. A 2019 study also suggested that probiotics may help the body combat cancer.
Examples of delicious fermented foods include yogurt, kefir, kimchi, tempeh, miso, sauerkraut, and kombucha.
5. Fatty Fish
Certain types of fish provide healthy fats and antioxidants that reduce inflammation linked to breast cancer. A 2020 study found that women who regularly consumed fatty fish had a lower risk of breast cancer.
Nutritious fatty fish options include salmon, tuna, sardines, mackerel, trout, and herring.
6. Cruciferous Vegetables
Cruciferous vegetables such as cauliflower, cabbage, and broccoli may lower the risk of breast cancer. They contain glucosinolates, compounds that break down into isothiocyanates in the body—molecules with strong anti-cancer potential.
A study of 1,493 women in southern China showed that higher cruciferous vegetable consumption was linked to a reduced risk of breast cancer.
7. Nuts
Nuts are rich in fiber, vitamins, and minerals. Their high fiber content is believed to help protect against breast cancer.
A 2018 study involving 4,706 women found that higher nut consumption reduced breast cancer risk by up to 20%. Similarly, a 2020 study in Nigeria involving 1,260 women showed that those who ate the most nuts had a 28% lower risk of breast cancer compared to those who ate the least.
8. Allium Vegetables
“Allium” comes from the Latin word for garlic, but this group also includes onions, leeks, and chives.
These vegetables are known to reduce the risk of breast cancer.
Allium vegetables are rich in vitamin C, antioxidants, and sulfur compounds that help prevent blood clots and strengthen the immune system.
A 2016 study published in the Journal of Breast Cancer found that women who consumed more raw garlic and leeks had a lower risk of breast cancer.
Examples of allium vegetables include chives, garlic, onions, shallots, and leeks.
Breast Lump Diagnostic Services at Mandaya Breast Clinic – Fast and Accurate
If you are concerned about breast health or want to have a breast lump checked quickly and accurately, you can visit the Mandaya Breast Clinic, where same-day results are available.
Diagnostic services at Mandaya include:
- Breast Ultrasound (USG): Uses high-frequency sound waves to produce images of breast tissue.
- Mammography: A low-dose X-ray imaging test that can detect abnormalities in breast tissue, even before they can be felt. Mandaya offers advanced 3D mammography for more accurate results.
- Breast MRI: Uses magnetic fields and radio waves to generate detailed images of breast tissue without radiation exposure.
- Digital PET CT Scan: A modern imaging technology that combines PET (Positron Emission Tomography) and CT (Computed Tomography) in one procedure. The digital version provides sharper resolution and faster detection compared to conventional PET CT.
To make your visit easier, you can use the Chat via WhatsApp, Book Appointment, or the Care Dokter App (available on Google Play and App Store) to schedule visits, check queue numbers, and access complete information.
