Joy Onuorah

Acccording to Cathy Leman, breast cancer survivor and registered dietitian;

“Eating a healthy diet supports breast health by reducing inflammation, helping maintain a healthy weight, and improving metabolic health, all of which may help reduce, but not eliminate, breast cancer risk.”

Arugula and kale

True, all leafy greens are amazing for your body, but these two are supercharged with health benefits. Arugula and kale are members of the cruciferous vegetable family and are great sources of fiber and carotenoids, two plant elements that may be beneficial in decreasing the risk of estrogen receptor-negative (ER-) breast cancer.

Garlic

This little bulb is packed with vitamin C and antioxidants, which are great for promoting healthy breast tissue. Buy it whole and crush fresh cloves into your recipes for the solid benefits.

Lentils

“Due to their high fiber content, legumes of all types are beneficial,” Leman says. “Eating a diet high in fiber may reduce the risk of an initial diagnosis as well as recurrence. One study found that for every 10 grams of fiber eaten daily, the risk of breast cancer was five percent lower. 

Green tea

Green tea contains catechins, which are natural antioxidants. 

Fatty fish

Some studies have found that fatty fish can actually reduce the risk of breast cancer due to their high levels of selenium and omega-3s. 

Blue and black berries

While all berries are loaded with flavonoids, vitamin C, and manganese, blueberries and blackberries have the potential to reduce the risk of breast cancer due to their abundance of phytochemicals like cyanidin, kaempferol and resveratrol.

Brightly coloured produce

Vibrant veggies like carrots, sweet potatoes, broccoli, cauliflower, and brussels sprouts contain carotenoids and antioxidants, which may reduce incidences of breast cancer.

Yogurt

Fermented foods like yogurt contain probiotics, which promote a healthy gut and immune system.

Flax seeds

Whether eaten as a seed or as an oil, flaxseed contains omega-3 and is rich in antioxidants. 

Onions

Recent research has found that certain properties of an onion, namely vitamin C, flavonols, and loads of other antioxidants could help reduce the risk of breast cancer.

Citrus fruits

Oranges, grapefruit, lemons, and limes all provide antibiotics, vitamin C, and folate to boost the immune system and reduce inflammation.

Herbs and spices

Spices like curcumin, ginger, cinnamon, basil, and turmeric contain neutraceuticals that may regulate signaling pathways and reduce inflammation.