Foods That Can Help Lower Our Risk Of Breast Cancer

There is no food that can completely cure or prevent breast cancer. Yet, by adding these foods to your diet, you can seriously lower your risk of cancer.


Blueberries have phytochemicals that can act aggressively against breast cancer cells and can stop them from spreading, according to a 2010 study published by the American Association for Cancer Research. It was also revealed that blueberries can affect the size of the tumors. Tumors in mice that were treated with blueberry extract before getting cancer were smaller than those in mice who had no exposure to blueberries.


According to a study by the Marshall University School of Medicine, even a small snack could make a big impact on breast cancer prevention. A mouse with human breast cancer was given the human equivalent of two servings of walnuts each day and they stumped their cancer’s growth rate by 80 percent. Moreover, the group of mice that ate walnuts was found to have 40% fewer tumors than those that did not eat the nuts.

Olive Oil

Aside from being a famously known healthy fat, studies found that olive oil has cancer-fighting potential. A five-year study was conducted by researchers from Spain to track how characteristics of a Mediterranean diet impacted breast cancer risk. It was participated by 4,300 women who were divided into 3 groups. One group of women consumed extra servings of extra virgin olive oil, another added an extra serving of nuts and the third reduced fat intake. As compared to women who only cut back on fat, the group supplemented with olive oil had 62 percent fewer cancer diagnoses.


Broccoli belongs to the cruciferous vegetable family, which also includes cabbage, radishes, kale, cauliflower, and Bok choy. Found in this group of veggies are nutrients that can stop breast cancer cells from growing. However, eating broccoli, in particular, helped reduce breast cancer risk in premenopausal women, according to a study from the Roswell Park Cancer Institute.


Those apple peels should not be thrown since they have cancer-fighting compounds. In a study at Cornell University, it was found that triterpenoids and phytochemicals, compounds found in apple peels, can inhibit or kill tumor growth in breast cancer cells.


A Harvard study found that women who ate more high-fiber foods, like beans and whole wheat bread, as young adults lowered their overall breast cancer risk by 16%. Researchers studied questionnaires from over 90,000 women who documented their food intake every four years and what they ate in high school. Studies also showed that high fiber diet was linked with 24% lower risk of breast cancer before menopause, and just ten additional grams of daily fiber led to a 13% lower risk.


Parsley contains a plant compound called apigenin. In a study conducted in University of Missouri wherein rats with breast cancer were exposed to apigenin, it was found that the rats developed fewer tumors and experienced significant delays in tumor formation. Though experts still don’t know what the exact dosage of apigenin should be for a human, they recommend eating a little parsley every day.


This veggie can keep your breasts healthy. It contains high amounts of carotenoids, which can decrease the risk of breast cancer by up to 28%, according to a Harvard study. Alpha-carotene and beta-carotene, in particular, can lower the risk of recurring diagnoses as well as death by breast cancer by as much as 68%.


Salmon is a popular type of omega-3 rich fish, which can work wonders for your health.
In 21 studies reviewed by Chinese researchers, they have found that consuming n-3 polyunsaturated fatty acids (omega-3 is in this category) from fish was associated with a 14 percent reduction in breast cancer risk. Omega-3 fatty acids have anti-inflammatory properties that can decrease the breast density in obese postmenopausal women.