Top foods women must eat for breast cancer prevention – Times of India

Breast cancer incidence is rising in young women across the world. As it becomes more aggressive and rampant, it’s important to adopt lifestyle measures that help cut the possibility of cancer. While little can be done about genetic causes and family history, quitting alcohol and smoking, doing more exercises and eating a healthy diet can help to a great extent.
Here are top foods women must eat for prevention of breast cancer:

Soy

Eating soy products be it edamame, tofu or soy milk can present breast cancer recurrence as soy isoflavones is linked to 26% reduced risk of breast cancer, as per a meta-analysis published in the journal JNCI Cancer Spectrum.However, another set of test-tube and animal studies published in the journal Cancer say having high amounts of isoflavones, a compound found in soy, may actually increase the risk of breast cancer development. Soy intake overall is likely to improve outcomes in case of breast cancer and prevent recurrence. However, one must not over consume it.

Green tea

Green tea lovers can reap great benefits from the consumption of their favourite beverage as according to studies, the polyphenols in it inhibit the growth of breast cancer cells. According to Mount Sinai, New York, in one study of 472 women with various stages of breast cancer, researchers found that women who drank the most green tea had the least spread of cancer. According to a study published in the journal Nutrients, the highest protective effect of green tea was found in breast cancer recurrence prevention.

Green leafy vegetables

Incorporating green leafy vegetables like kale and spinach can help keep breast cancer at bay. This is because these veggies are a storehouse of antioxidants and can keep free radicals causing cancer in check.
They especially have carotenoid antioxidants like beta-carotene, lutein, and zeaxanthin. A study published in the Journal of Nutrition which was conducted on over 7,000 women found that those with higher levels of carotenoids had a reduced risk of breast cancer.

Vitamin D

Whether you are getting your Vitamin D from sunlight or Vitamin D-fortified foods, it’s important to have these important nutrients to reduce breast cancer risk. Many studies show a link between low levels of Vitamin D and higher chances of breast cancer.

Citrus fruits

Citrus fruits like oranges, lemons, 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 out that women who ate a sufficient amount of citrus fruits were 10% less likely to get breast cancer.