5 foods help reduce the risk of breast cancer

The incidence of breast cancer in young women is increasing worldwide. As the disease becomes more dangerous, taking preventative measures is important.

Besides genetics and family history, quitting alcohol and smoking, regular exercise and a healthy diet can help a lot.

Here are the top foods women should eat to prevent breast cancer:

Soybeans

Hormone receptor-positive breast cancer uses human estrogen to grow and spread. Therefore, many people worry that eating foods containing estrogen from plants will increase estrogen in the body and stimulate breast cancer development. However, to date there have been no studies in humans showing a link between eating soy and breast cancer.

Soy products such as edamame, tofu or soy milk may reduce the risk of breast cancer recurrence. According to a meta-analysis published in the journal JNCI Cancer Spectrum, soy isoflavones are associated with a 26% reduction in breast cancer risk. However, do not consume too much.

Additionally, caution should be exercised when purchasing isoflavone supplements such as medications or dietary supplements that contain soybean sprouts. They contain more isoflavones than natural soybeans, causing some unhealthy side effects by hindering intestinal absorption of some essential vitamins and minerals such as calcium, iodine, magnesium, iron, zinc…

Green tea

Green tea lovers can reap many benefits from this drink. According to studies, polyphenols in green tea inhibit the growth of breast cancer cells. According to Mount Sinai Hospital, New York, in a study of 472 women at various stages of breast cancer, researchers found that women who drank the most green tea had the least cancer spread. best.

According to another study published in the Journal of Nutrients, the highest protective effect of green tea was found in preventing breast cancer recurrence.

Green leafy vegetables

Adding green leafy vegetables like kale and spinach may help prevent breast cancer. This is because these vegetables are high in antioxidants and can control cancer-causing free radicals. They are especially high in carotenoid antioxidants such as beta-carotene, lutein and zeaxanthin. A study published in the Journal of Nutrition conducted on more than 7,000 women found that those with higher carotenoid intake had a lower risk of breast cancer.

Vitamin D

Whether you get vitamin D from sunlight or vitamin D supplements, it’s important that your body needs this important nutrient to reduce your risk of breast cancer. Many studies show a link between people with low vitamin D levels and a higher risk of breast cancer.

Citrus fruits

Citrus fruits such as oranges, lemons, and tangerines have folate, vitamin C, carotenoids, and antioxidants that have anti-cancer effects. In a 2013 study published in the Journal of Breast Cancer, researchers found that women who ate adequate amounts of citrus fruits had a 10% lower risk of breast cancer.