Broccoli

Veggies like broccoli, cauliflower, kale, and cabbage are high in vitamins A and C. These are antioxidants that may help offset the toxins and carcinogens that can trigger breast cancer.

Flaxseeds

Flax seeds are known for their omega-3s, but they’re good for your breasts because they have more lignans than any other food. These are plant compounds that have fiber and the antioxidant phytoestrogen. 

Toss flax seeds (not flaxseed oil) into yogurt, oatmeal, salads, soups, smoothies, and muffins.

Turmeric

People have used turmeric to curb inflammation for centuries. And early research suggests it may have two big breast cancer benefits.

Curcumin, the active compound in turmeric, may help stop the spread of breast cancer and lessen the damage of chemotherapy on other parts of your body.

Red and orange produce

Carotenoids are natural pigments that give tomatoes, carrots, and sweet potatoes their color.

Your body converts them to vitamin A, which is important for your eyes. They also help keep your skin healthy. 

However, some studies suggest there may be a link between carotenoids and a lower risk of some types of breast cancer.

Oily fish

These benefit your breasts with cancer-fighting vitamin D and omega-3. Some lab research shows that omega-3 can stop blood vessels from growing inside a tumor.

Focus on salmon, tuna, sardines, anchovies, and mackerel to avoid mercury exposure and get the most nutrients.

Berries

Blueberries, strawberries, blackberries, and raspberries are high in immunity-boosting vitamin C. They also contain antioxidants that protect your body from cell damage.

Fresh, frozen, or dried, berries are great on their own and easy to add to yogurt, cereal, smoothies, and muffins. 

Walnuts

Many studies point to a diet with more plant-based protein than meat to protect your breasts from cancer or lower the risk of it coming back. Try ground walnuts tossed with seasoning to replace ground beef in tacos. 

Grapes

Grapes, especially red and purple, have high levels of resveratrol. That’s an antioxidant linked to the prevention of breast, liver, and stomach cancer. Snack on a bunch of grapes right off the vine, freeze them as a cool dessert, or add them to salads. Just keep the skin on: That’s where most of the antioxidants live.

Soy protein

Healthy soy foods like soybeans (edamame), tofu, and tempeh are safe and have phytonutrients called isoflavones that may help prevent cancer.

Lentils

These are other ways to get the plant-based protein that eases inflammation and may lower your risk of breast cancer. They’re also high in fiber and antioxidants. 

Black beans

Of all the varieties of beans, these are considered one of the healthiest. Also called turtle beans, their high antioxidant levels may help lower your risk of breast cancer, other types of cancer, and ongoing illnesses.

Whole grains

These are a crucial source of bioactive phytochemicals, natural compounds that can help prevent or manage breast cancer.

Whole-grain oatmeal, bread, crackers, tortillas, cereals, pastas, and brown rice all count.