Certain foods, such as fatty fish, fermented foods, and whole grains, may help reduce your risk of breast cancer.
Lifestyle can play a critical role in helping to prevent breast cancer.
Notably, studies associate other eating patterns, like the Mediterranean diet, with a reduced risk of breast cancer. Moreover, specific foods may even protect against this disease.
Here are 8 foods that may help reduce your risk of breast cancer, along with a few to avoid.
Keep in mind that many factors are associated with breast cancer development. While improving your diet can improve your overall health and reduce your cancer risk in general, it’s only one piece of the puzzle.
Even with a nutrient-rich diet, you still need regular breast cancer screenings like mammograms and manual checks. After all, early detection and diagnosis significantly increase survival rates. Ask a healthcare professional for advice about breast cancer screenings.
All the same, research suggests that these foods may lower your risk.
Leafy green vegetables
All vegetables
These are just a few of the leafy green vegetables that may have anticancer properties:
- kale
- arugula
- spinach
- mustard greens
- chard
Leafy green vegetables contain carotenoid antioxidants, including beta-carotene, lutein, and zeaxanthin. Higher blood levels of these antioxidants are associated with reduced breast cancer risk.
Some research has found that folate, a B vitamin concentrated in leafy green vegetables, may help protect against certain types of cancer. Research is mixed overall on whether folate intake has a significant effect, positive or negative, on breast cancer risk. More studies are needed.
Cruciferous vegetables
Cruciferous vegetables, including cauliflower, cabbage, and broccoli,
Cruciferous vegetables contain glucosinolate compounds, which your body can convert into molecules called isothiocyanates. These have significant anticancer potential.
Notably, a study involving 1,493 Southern Chinese women linked higher total cruciferous vegetable intake to a reduced risk of breast cancer.
Allium vegetables
Garlic, onions, and leeks are all allium vegetables. They boast an array of nutrients, including organosulfur compounds, flavonoid antioxidants, and vitamin C. These may have powerful anticancer properties.
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Citrus fruits
Citrus fruits and their peels are teeming with compounds that may protect against breast cancer, including:
- folate
- vitamin C
- carotenoids like beta-cryptoxanthin and beta-carotene
- flavonoid antioxidants like quercetin, hesperetin, and naringenin
Research has linked citrus fruit to a reduced risk of various cancers, including breast cancer, due to its antioxidant, anticancer, and anti-inflammatory effects.
Citrus fruits include:
- oranges
- grapefruits
- lemons
- limes
- tangerines
Fatty fish
Fatty fish, including salmon, sardines, and mackerel, are known for their impressive health benefits. Their
Some studies show that eating fatty fish may specifically reduce your risk of breast cancer.
Examples of fatty fish include:
- salmon
- sardines
- trout
- herring
- mackerel
Balancing your omega-3 to omega-6 ratio by eating more fatty fish and less refined oils and ultra-processed foods may
Beans
Beans, including black beans, kidney beans, and chickpeas, are rich in fiber, vitamins, and minerals. Specifically, their high fiber content may protect against breast cancer.
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Whole grains
Whole grains like wheat, brown rice, barley, quinoa, and rye
What’s more, they may also possess powerful cancer-fighting properties.
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Walnuts
Walnuts have many benefits and are a great source of heart-healthy fats, including alpha-linolenic acid.
Interestingly, some research suggests that adding walnuts and other types of nuts to your diet could even help protect against breast cancer.
A 2019 small study looked at the effect of walnuts on women with breast cancer. The researchers found that consuming 2 ounces (57 grams) of walnuts each day for 2–3 weeks led to significant changes in levels of specific genes that control the growth and spread of breast cancer cells.
While certain foods may protect against breast cancer, others may increase your risk.
As such, it’s best to reduce your intake of the following foods and beverages — or avoid them altogether:
- Alcohol: Alcohol use, especially heavy drinking, may significantly increase your risk of breast cancer.
- Fast food: Eating fast food regularly has many downsides, including an increased risk of heart disease, diabetes, obesity, and breast cancer.
- Fried foods: Research shows that a diet high in fried foods may significantly increase your risk of breast cancer. Indeed, in a study involving 620 Iranian women under 50 years old, fried food intake was the largest risk factor for breast cancer development.
- Refined carbs: Diets high in refined carbs, including the typical Western diet, may increase breast cancer risk. Try replacing refined carbs like white bread and sugary baked goods with whole grain products and nutrient-dense veggies.
Overall, cancer risk is complex but certainly influenced by your diet.
Following a nutritious diet rich in foods like leafy greens, citrus fruits, and fatty fish may help reduce breast cancer risk. It may be equally important to limit or avoid items like alcohol, highly processed meats, and sugary foods and beverages.
Keep in mind that regular medical appointments and breast cancer screenings are critical for early detection and diagnosis. Speak with a healthcare professional if you have questions about your breast cancer risk or the screening process.