The right diet plays a big role in the prevention of breast cancer. Utilizing nutrition to safeguard breast health is a two-pronged approach. First, avoid eating foods known to increase the risk of cancer. Second, focus on eating foods that are proven to support over-all good health and to provide protection from cancer-causing agents.

Carcinogens are cancer-causing substances that are naturally found in small amounts in some foods, but greatly increased by certain cooking methods. Grilled, charred, and fried foods, especially meats, are associated with this breast cancer risk. Cured meats are full of nitrates, which are transformed into carcinogens by the body. A good breast cancer prevention diet includes eating foods raw, steamed, lightly sauteed, and baked, as well as choosing natural foods that are not cured or smoked.

In a breast cancer prevention diet, avoid excess saturated fat and do not overindulge in caffeine or alcohol. Finally, be mindful of overall calorie intake and get plenty of exercise. Being overweight is an additional risk factor for breast cancer.

Free radicals change healthy cells into cancerous ones by taking electrons and changing the DNA of those cells. Free radicals happen naturally in the body and also come from environmental pollutants. The body can usually neutralize the free radicals as needed by utilizing antioxidants. Antioxidants stabilize and eliminate free radicals, repairing damaged cells before they become cancerous. There are many excellent sources of antioxidants.

One of the best source of antioxidants is fresh fruits and vegetables. When choosing fruits, the darkly colored ones such as plums, raspberries, blueberries, cranberries, and strawberries are highest in antioxidants. Vegetables are a great source of the vitamins, fiber, and phytonutrients that are necessary for cancer prevention. Variety is important when choosing vegetables, and the more vibrantly colored vegetables are the best choices. Eat plenty of orange and yellow vegetables such as acorn squash, sweet potatoes, and carrots, and green, crunchy vegetables such as broccoli, spinach, kale and cabbage. Bright red and yellow tomatoes are also vital to a breast cancer prevention diet.

Omega-3 fatty acids, especially DHA and EPA, are important in the prevention of breast cancer. DHA and EPA are made by microalgae, and fresh fish has high levels of these important antioxidants. Salmon, mackerel, anchovies, and sardines have high levels of beneficial omega-3 fatty acids and are also readily available. Other cold-water, oily fish such as tuna have lesser amounts of those fatty acids.

Cancer-fighting omega-3 fatty acids are also found in non-animal sources. From the nut family, walnuts have the highest content of omega-3. Other good sources include flax seed, hemp seed, and kiwi.





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