5 foods that keep you breast cancer free

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A lot of factors contribute to being at risk of having breast cancer, factors like genetics, age, diet, lifestyle, gender etc.
Diet and lifestyle factors can be modifiable. Diet and Lifestyle factors include: physical activities, smoking, body weight, calorie intake, food choices, alcohol, out of all these factors, dietary choices contribute to 30-40% of all cancers. Though no specific food can cause or cure cancer,
But diet rich in certain types or groups of foods or nutrients may be beneficial for preventing breast cancer. Though it is better to speak to a doctor on what types of foods you should be eating in order to lower your risk. Healthy eating can improve your risk and your overall health.

Most of these foods are available in the Weight Watchers diet

Here are foods to include in your diet in order to decrease your risk.

1. Vegetables: Dark Green leafy vegetables and Cruciferous vegetables: Dark green leafy vegetables are high in antioxidants and fibre. Antioxidants prevent the body from free radicals, free radicals are toxic molecules that may be gotten from toxic substances like smoke, these free radicals are linked to cancers. Examples of dark green leafy vegetables: kale, spinach, collard, beet greens, swiss chard etc.
Cruciferous vegetables: these vegetables contain cancer-fighting substances. They are also rich in Vitamins K, C and E which are high in antioxidants.

Examples of cruciferous vegetables: cabbage, broccoli, brussel sprout.

2. Fruits: Plums, pomegranates, peaches and berries contain polyphenols which stop the cancer cells from forming, berries are also rich sources of vitamin C which is an anti-oxidant vitamin.

3. High fibre foods: fibre helps the body in removing toxins. Excess estrogen is known to aid in the development and spread of some breast cancers. Fibre helps the body in removing excess estrogen.
Foods rich in fibre:
Nuts and seeds
Wholegrains like barley, oats
Fruit and vegetables: avocado, berries,artichoke, oranges, melons, bananas, beets,
Peas, beans and pulses.

Dietary fibre supplements are available online.

4. Carotenoids: carotenoids are rich in beta carotene, vitamin A, lycopene and lutein. These compounds may protect against free radicals, carotenoids are found in dark green, red, orange and yellow vegetables. Examples: carrots, sweet potatoes, apricots, kale, tomatoes,

Read more about this here

5. Omega-3 fatty acids: Women who have dense breasts and are obese are six times at risk of developing breast cancers. Omega-3 is known to reduce breast density. It is also known to reduce inflammation which may be a cause of breast cancer development.
Omega 3 supplements are available online. You can buy here.
Examples foods that contain omega-3
– cod liver oil, sardine, salmon, walnut

Foods to avoid:

These include: Red meat, alcohol, added sugar

According to breast cancer.org, alcohol may increase estrogen levels and damage DNA. They also stated that women who drink three alcoholic beverages per week are at a 15% higher risk of developing breast cancer.

Eating a balanced diet rich in fruits and vegetables is one of the best things you can do to prevent breast cancer. The Weight Watchers diet suggests consumption of fruits, whole grains, fish, poultry, olive oil, vegetables, legumes in high levels

It also suggests to avoid red meat, which contains saturated fat.

You should learn all about the weight watchers diet here

20191029 012613 0000 min 1 417x1024 - 5 foods that keep you breast cancer free

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