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Top Ten Foods That Reduce Breast Cancer Risks
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Tip # 1: Tofu
Soy foods, including tofu, are high in isoflavones, potent anticancer agents. East Asian women with higher consumption of tofu and other soy foods have reduced rates of breast cancer. Cooking tip: buy extra firm, and wrap it in a towel between two plates for 2 hours to remove liquid before cooking; it will absorb the taste of everything around it. Photo: Getty Images
Tip # 2: Broccoli
Broccoli and other Brassica vegetables are high in indole-3-carbinol (I3C), which has strong anticancer properties. I3C is especially important for preventing breast cancer because it helps shift the balance of estrogen away from a form which more likely promotes tumor growth. Enjoy broccoli lightly cooked to better release nutrients, by steaming or sautéing in olive oil.
Tip #3: Red Cabbage
Red cabbage is another Brassica vegetable, and in addition to the cancer fighter I3C is very high in anthocyanadin, the pigment which imparts its color and is a cancer preventing flavonoid. Natural vitamin A makes it a powerful antioxidant, another way it prevents cancer. Enjoy it shredded in salads or in stir-fries.
Tip #4: Rainbow Trout
Get your fish oil from fish, not pills, by enjoying rainbow trout. Women without breast cancer have higher levels of omega-3 oils in the body, and studies have found that one of the omega-3s, DHA, decreases tissue inflammation that can lead to tumor growth. Even farm-raised rainbow trout is safe (unlike other farmed fish) and loaded with omega-3 oils.
Tip #5: Flax Seeds
Flax seeds are, hands down, the best vegetarian source of omega-3 oils. High in lignans (cancer protective compounds with a phytoestrogenic effect), they may block some of the long-term tumor-promoting risks of natural estrogen. One to two tablespoons of ground flax seed a day, sprinkled on salads, yogurt, or smoothies works well. Keep refrigerated to avoid rancidity.
Tip #6: Turmeric
Curcumin is the active ingredient in turmeric, the spice which gives Indian curries their yellow color and delicious taste. Medical research has shown that curcumin significantly inhibits the growth of breast cancer cells. It may be the most potent anticancer spice known. Add turmeric liberally to rice dishes, eggs, and stews.
Tip #7: Shiitake Mushrooms
There is a huge amount of science supporting the anti-cancer effect of a compound called lentinan from the shiitake mushroom, with studies stretching back into the 1960s. Especially important is its ability to strengthen the body’s own natural immune response. Do not eat raw mushrooms. Break off the stems, slice them, and sauté in olive oil for a side dish.
Tip #8: Raspberries
Ellagic acid, found in many different berries, confers three cancer-fighting abilities on raspberries: detoxification of cancer causing chemicals in the body; antioxidant ability to prevent cellular damage by free-radicals; and ability to actually slow the growth of cancer cells. Fresh is best, and organic when possible; in the off-season, keep a bag of frozen berries on hand for dessert!
Tip #9: Chard
Research has proved that women decrease breast cancer risk by consuming higher amounts of natural carotenoids (vitamin A precursors) in foods. Chard is especially high in natural carotenoids: one cup of cooked chard provides more than double the daily requirement for vitamin A, with no risk of overdose. Steam it lightly until wilted, it can taste bitter if overcooked.
Tip #10: Green Tea
Green tea is rightly renowned for an antioxidant called EGCG, which slows the growth of breast cancer cells. The cancer inhibitory effects of tea are from a synergistic effect of multiple compounds from the leaf — not EGCG alone. This is why your best health strategy is to drink real tea, and not to rely on extracts found in pills.
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Wow! I just wrote about a new diet book targeted for women who have (or had) breast cancer called the Pink Ribbon diet. The foods that are recommended are very similar to that of the Mediterranean Diet: rich in vitamins/minerals, EFAs, detoxifying, minimizes visceral fat etc.
I just want to add that I cook with tofu quite often, and basically grew up eating it - funny I hated it as a kid but love it now. I've got a delicious recipe I invented for what I call "Tofu Steaks", mmm...
Sara:)
September 21, 2010 - 5:41pmThis Comment