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With every 8th woman in the US at the target of breast cancer, you have to do everything to keep your girls safe. And there’s nothing better than starting with the best breast cancer prevention foods to fight cancerous growth.
Breast cancer is one of the most dangerous and common cancers around the world.
But even after years of research, experts haven’t yet figured out what causes breast tumors or effective budget treatments for it.
Luckily, it’s not all bad news!
In this blog, I’ll share 70+ breast cancer-fighting foods that you must eat weekly to protect your body against this disease.
Let’s go over a few basics first.
What is Breast Cancer?
Breast cancer is caused by an abnormal mass or cell growth in your breasts which could turn into tumors in some cases.
There are 5 stages of breast cancer, each worse than the other. Within a few weeks, cancer can spread to the neighboring organs, blood vessels, and lymph nodes.
And the worst part?
Once the organs are affected, the damage is almost irreversible!
So your priority should always be getting timely detection and treatment. That’s the only way you can contain the cancer spread and increase your life expectancy.
Of course, at the last stage, there’s always a high risk of recurrence.
Read More: 50+ Breast Cancer Facts & Stats 2020
What Causes Breast Cancer?
To avoid breast cancer, we should at least know what lifestyle habits might raise our risk of tumors.
These are just some risk factors that cause breast cancer in women:
- Family history or carrying the genes of this disease
- Eating unhealthy foods
- Lack of sleep
- High estrogen levels after menopause
- Late pregnancy & not breastfeeding
- Smoking and alcoholism
- Drinking dairy milk daily
What Are The Signs of Breast Cancer?
After you hit 40 years, yearly mammograms can help detect any signs of breast cancer.
Before that, you should make a habit of doing monthly breast self-exams to notice cancer at the early stages.
Need help? I’ve created a FREE step-by-step guide on how to do your breast self-check once a month.
Here are some common symptoms of breast cancer you should look out for:
- Painless lump(s) in the breasts
- Swelling or lump near or inside armpits
- Unusual nipple discharge (blood or pus)
- Pain and redness around the nipples
- Flaky skin around the nipples
- Change in the breast(s) shape
If you notice any of these warning signs of breast cancer, get it checked immediately.
Read More: 9 Serious Early Symptoms of Breast Cancer
Tips to Prevent Breast Cancer
It’s possible to prevent breast cancer by making a few changes in your life. Let’s go over them.
- Manage your weight: Keep a check on your weight. Breast tumors are more common if you’re overweight or obese.
- Begin a daily fitness routine: Staying active helps you fight against breast cancer development. You can start small with a short morning yoga ritual.
- Abstain from drinking: Drinking more than 3 glasses a week can increase your risk of chest tumors.
- Quit smoking: Nicotine has destructive health effects for women. Avoid smoking to reduce the risk of breast cancer.
- Ditch hormone therapy: Unnecessarily delaying menopause and increasing estrogen can put you at the cancer target.
- Move out of polluted areas: Exposure to pollution and radiation also makes you prone to developing breast cancer.
Can You Eat Foods to Prevent Breast Cancer?
YES!
Several studies back the importance of adding breast cancer-fighting foods to your diet.
Scientists at LSU Health Sciences Center New Orleans conducted a study in 2013. They found a combination of various plant chemicals in fruits, veggies, nuts, and other foods that can kill off 80% of the breast cancer cells!
Pretty incredible, right?
Similarly, a 2012 research in the Journal of Advanced Pharmaceutical Technology and Research discovered that green tea, orange peel, and particular veggie juices can stop breast cancer cell growth.
Later in 2015, scientists claimed that eating a fiber-rich diet can also offer protection against breast cancer.
Of course, the research is still ongoing and there are many factors to consider.
However, with what we’ve seen so far, it’s best to include lots of fruits, vegetables, and foods with high fiber in our diet to reduce the risk of breast cancer.
Now let’s take a look at the best foods to improve your breast health.
List of Foods That Will Prevent You Against Breast Cancer
If you want to avoid this disease, the first thing you should start with is eating healthy.
Plenty of fruits, veggies, and even nuts, carry compounds that kill breast cancer cells effectively and suppress their growth.
Let’s go over some must-have foods to add to your breast cancer diet.
Vegetables
One of the most important foods to fight breast cancer is vegetables.
Most leafy green veggies are rich in anticancer compounds including glucosinolates & carotenoids. Apart from that, certain antioxidants in vegetables also inhibit cancerous tumors.
Dark-colored, leafy greens have powerful chemicals that kill breast cancer cells. Here’s a list of veggies you should eat every week to avoid tumors.
1. Veggies with green leaves
Numerous leafy green vegetables including swiss chard, arugula, broccoli, spinach, kale, and even lettuce are great for reducing the risk of breast cancer.
All these leafy green veggies contain high amounts of anticancer chemicals including carotene and zeaxanthin.
A small study discovered that postmenopausal women who ate lettuce had low chances of breast tumor growth.
2. Carrots
Another incredibly beneficial breast cancer-fighting food! The orange color in carrots comes from carotene which is vital in preventing cancer production.
3. Winter Squash
Adding winter squash to your diet has also shown promising effects. Thanks to the high carotene and other anticancer chemicals, squash is one of the best breast cancer prevention foods for women.
4. Pumpkins
Pumpkin has amazing benefits for your wellbeing.
Not only is it a low-calorie veggie, but it’s also rich in phytoestrogens that can potentially lower your estrogen levels. This eventually reduces the risk of breast cancer.
5. Capsicum
Capsicum also carries antioxidants and anticancer chemicals (capsaicin) that kill dangerous tumor cells.
6. Potatoes
Many women don’t know this, but sweet potatoes are among the uncommon breast cancer prevention foods. These sweet spuds are rich in carotenoids which can successfully get rid of cancerous tumor growth.
7. Garlic & Onions
Believe it or not, garlic is one of my favorite edible root-bulbs.
A 2019 study confirmed that eating garlic and onions together in the form of sauce or chutneys can reduce your chances of breast cancer by a whopping 67%!
Yep, they might be stinky but they sure are necessary for your girls.
8. Cabbage
Another amazing food for breast cancer prevention is cabbage. According to research, eating 4+ servings of raw or cooked cabbage in a week can significantly drop your risk of breast cancer.
9. Brussel Sprouts
Nutritionists recommend eating Brussel sprouts at least once a week.
Although they might make you a bit gassy, these round veggies are packed with chemicals that reduce inflammation and the risk of cancer.
10. Ginger
You might not know this but this peppery flavored root is also an amazing breast cancer-fighting food. A study discovered that a chemical found in ginger killed off breast cancer cells in patients.
You could add ginger paste to your salads or drink a cuppa of ginger brew 3 times a week.
11. Cucumber
Another great food for preventing this disease or slowing down the proliferation of breast cancer cells is cucumber. I prefer eating raw cucumber since it’s the most nutritious.
12. Bitter Gourd
Also known as bitter melon, this is a great superfood used to prevent breast cancer risk. Research shows it successfully inhibits cancerous growth and could be used in future treatments.
13. Turnips, Radish, & Parsnips
Turnips, radish & parsnips are also excellent breast cancer prevention foods for women. Turnips specially carry antioxidants and glucosinolates, both necessary for suppressing cancer cell growth.
14. Zucchini
This veggie also contains several carotenoids that kill off breast cancer cells and protect you against this disease.
Read More: 100 Best Food Sources with High Iron
Fruits
Besides veggies, you could also add delicious fruits to your diet plan for breast cancer prevention. Fruits pack anticancer compounds like phenols which effectively remedy cancerous growth.
Additionally, in breast cancer patients, fruits have shown remarkable benefits for slowing down the tumor spread. Scientists agree that fruits are must-haves for postmenopausal women who want to eat breast cancer-fighting foods.
Let’s check out the best fruits you should eat to prevent breast cancer.
15. Berries
Multiple types of berries including blueberries, strawberries, blackberries, raspberries, and also cherries, are rich in Vitamin C and antioxidants. Both suppress cancerous growth and provide your body immunity against tumors.
16. Apples
Eating one apple a day can certainly keep the doctor away!
Studies have proven that apples carry a chemical called phloretin, which has shown promising results in killing breast cancer cells naturally.
17. Citrus Fruits
Make the most of citrus fruits this winter and add lots of oranges, tangerines, lemons, limes, and grapefruits to your diet plan to prevent breast cancer.
Research has shown that eating citrus fruits can significantly lower your risk of developing tumors by 10%!
18. Avocado
Avocado is yet another nutrition-packed fruit for fighting breast cancer. The phytochemicals in avocados kill off cancerous tumors and protect you from dangerous health risks.
19. Tomatoes
I’d also recommend postmenopausal women to add tomatoes to their breast cancer prevention diet. These fruits are packed with anticarcinogenic as well as compounds that aid in weight loss. Both are necessary for avoiding cancerous tumors.
20. Watermelon
Watermelons are also amazing breast cancer prevention foods. They carry the same compounds as cucumbers and cabbage, making it a remarkable immune-boosting fruit for cancer.
21. Grapes
Sadly, I don’t see enough love for grapes!
This fruit is also a superb choice for a breast cancer diet. It carries high amounts of Resveratrol, a compound that stops cancer growth in various organs, including breasts.
Nuts
A variety of nuts are also excellent food sources to prevent breast cancer. Eating plenty of dried nuts every week can protect you against this dangerous disease.
In 2019, scientists discovered that women who ate 2 ounces of nuts daily for about two weeks had significantly low chances of developing breast cancer.
They are also wonderful fulfilling snacks if you want to avoid weight gain. Overweight women are at higher risk of breast cancer than the rest.
Here are some of the best nuts that you should add to your breast cancer prevention diet.
22. Hazelnuts
23. Walnuts
24. Pecans
25. Peanuts
26. Almonds
27. Pistachios
28. Cashews
Herbs, Seeds, & Spices
I’d also recommend adding certain herbs, seeds, and spices to your breast cancer prevention diet.
Traditional Chinese Medicine has already shown benefits in stopping cancerous growth in patients.
So it’s only wise to make the most of various natural herbs that fight breast cancer.
Most of them contain high amounts of flavonoids, popularly known as the best breast cancer-fighting agents!
Here’s another reason why I strongly recommend these edible plants.
Stress is one of the most common risk factors that lead to this type of cancer in women.
However, most leaves, flowers, and seeds contain soothing chemicals that can prevent the risk of breast cancer. You could start by drinking herbal teas daily.
Some amazing herbs, seeds, and spices to quickly become stress-free or avoid breast cancer are as follows.
29. Chamomile
Drink chamomile tea before bedtime to enjoy a healthy night’s sleep.
30. Lavender
This beautiful purple flower not only has a soothing fragrance but is also an amazing herbal tea to de-stress.
31. Peppermint
This refreshing tea lowers anxiety and kills off any breast cancer cells caused by stress.
32. Basil
I’m a big fan of basil leaves. This aromatic herb contains anticancer compounds that inhibit breast tumors. You can either add them to your foods or drink up in herbal teas.
33. Rosemary
Yet another incredible herb to add to your breast cancer prevention diet! When consumed with curcumin, it can effectively get rid of cancerous cell growth.
34. Thyme
Studies show that thyme oil is an excellent remedial herb used to prevent breast cancer in women. Although, I advise against drinking thyme tea as it might make you dizzy.
35. Turmeric
Turmeric is an amazing breast cancer-fighting spice. It’s rich in curcumin, a compound that kills breast cancer cells growth without causing damage to nearby cells.
36. Oregano
Again, a highly underrated spice to prevent breast cancer. Oregano also carries ample curcumin, which can protect you against this terrifying disease.
37. Chili Pepper
Just like capsicum, chili pepper also contains Capsaicin which remarkably inhibits cancerous tumor growth in women.
38. Flax Seeds
Flax seeds are perfect snacks for women at any age, but especially after 40 years. They can naturally lower your estrogen levels and prevent chances of breast cancer after menopause.
39. Sunflower Seeds
Sunflower seeds are an excellent snack to add to your breast cancer prevention diet. They are super nutritious and carry chemicals that mimic plant estrogen and stop tumors.
40. Pumpkin Seeds
Similar to sunflower, pumpkin seeds pack numerous antioxidants helpful in fighting breast cancer growth.
41. Sesame Seeds
Sesame seeds are also great foods to prevent breast cancer. They carry phytoestrogens and lignans, both necessary to kill cancer cells.
Grains & Legumes
If you’re looking for the best breast cancer prevention foods for your diet, your list will be incomplete without grains and legumes.
Whole grains contain phytochemicals that not only inhibit heart diseases but also improve your breast health. Besides, phytochemicals ensure that cancer doesn’t recur after treatment.
Here are some incredible food sources in this category to prevent breast cancer:
42. Barley
A research conducted in 2016 found beneficial phytochemicals in young barley. Thus, barley cereals are a perfect food to prevent breast cancer.
43. Oats
Oat cereals are one of the most amazing breast cancer prevention foods for women who are looking for healthy breakfast ideas.
Oatmeal gets rid of extra estrogen in your system and successfully prevents breast cancer tumors.
44. Corn
Cooked sweet corn is also a terrific breast cancer diet food. It contains ample phenolic compounds that are known to kill cancer cells.
45. Bulgur
In all honesty, the first time I heard of bulgur was while writing this article.
Upon reading more, I learned that this is more of a Middle Eastern grain that complements any cuisine as a perfect side-dish.
Definitely a breast cancer prevention food I’m going to try!
46. Rice
I switched to whole wheat rice about a year ago and occasionally cook white rice. Whole wheat rice is a great option to increase your immunity against breast cancer.
47. Whole Wheat Bread
Also, make sure you eat whole wheat bread every day or at least 4 to 5 times a week.
One of the main reasons why breast cancer rates are comparatively low in South Asian countries is because we eat whole wheat grain chapatis almost daily along with nutritious veggies or meat.
48. Rye
You could start eating rye cereals as a healthy morning breakfast to prevent breast cancer. Rye contains fiber as well as other anticancer chemicals that kill breast cancer cells.
49. Red Lentils
Another unpopular food to prevent breast cancer is red lentils. They are rich in antioxidants that can successfully reduce the risk of tumor growth in your puppies!
50. Beans
Lima, black-eyed, kidney and various other types of beans are perhaps the most common & nutritious breast cancer-fighting foods. They are not only packed with antioxidants but also carry lots of fiber that kills cancerous cells.
Fiber-Rich Foods
Dietary fibers are also one of the most amazing breast cancer prevention foods that you must add to your diet plan.
A recent 2020 research by the American Cancer Society concluded that women who eat fibrous foods have 8% less risk of breast cancer than those who don’t.
There two possible ways how fiber is useful for preventing breast cancer.
Scientists believe that fiber gets rid of excess estrogen. High estrogen levels are particularly toxic for women after 40 years since it can trigger cancerous growth.
Secondly, certain health conditions or even aging can make you prone to weight gain. A few pounds may be harmless but if obesity can promote cancerous tumors.
Thus, a fiber-rich breast cancer diet plan can help manage your weight while killing off cancerous cells.
A few foods with high fiber for breast cancer prevention are as follows.
51. Various Beans
Various kinds of beans such as kidney, red, lima, black-eyed, and even chickpeas are an excellent source of fiber.
A 2018 study in Cancer Medicine emphasized eating beans monthly as they’re one of the best breast cancer-fighting foods.
52. Berries
Numerous berries such as strawberries, raspberries, blueberries, blackberries, and even cherries are packed with antioxidants & anticancer chemicals. They all naturally contain Resveratrol, a compound that kills breast cancer cells.
53. Dark-Colored Veggies
Various dark-colored veggies such as beet, collard greens, broccoli, spinach, kale, swiss chard, turnips, and even leeks are not only fibrous but also have other anticancer compounds.
For example, turnips contain high amounts of glucosinolates which can easily kill breast cancer cells.
Moreover, leafy green veggies have carotene and several antioxidant elements that prevent cancerous growth.
54. Apples
Another fiber-rich food for breast cancer diet is apples. You can eat this nutritious fruit almost every day without any health risks.
55. Whole Wheat Products
The core compound in whole wheat food sources such as cereals, rice, or bread is fiber. Needless to say, whole wheat is one of the best breast cancer prevention foods for women.
56. Seeds
Plenty of edible seeds including sunflower, flaxseeds, chia, sunflower, and pumpkin, are not only a fulfilling snack for weight loss but also super rich in fiber. If nothing else, add seeds to your daily snack jar and grab a handful while working!
57. Nuts
You should also add several nutritious & fiber-rich nuts to your diet plan to prevent breast cancer. I’d recommend starting with a mix of almonds, peanuts, hazelnuts, and pistachios.
Foods with High Vitamins
Vitamins are also beneficial for killing breast cancer cells. So add lots of vitamin-rich foods to your breast cancer diet if you want to avoid this killer disease.
Let’s go over them.
58. Vitamin B12
Vitamin B12 deficiency can pose serious health risks for your body. But did you know that it’s also necessary to prevent breast cancer?
However, simply consuming this vitamin alone isn’t enough. You’ll need to add Vitamin B6 and folate along with Vitamin B12 to your breast cancer diet. Only then it works wonders!
So how do you get sufficient amounts?
Besides taking Vitamin B12 tinctures or supplements, check out this list of 27 incredible foods with high Vitamin B12. Some of them are below:
- Fortified cereals
- Eggs
- Yogurt
- Cheese (Swiss, mozzarella, etc.)
- Seafood (Clams, haddock, oyster, crabs, lobsters, etc.)
I wouldn’t recommend eating red meat too often as it can have adverse effects. Only choose those foods that improve breast health.
59. Vitamin C
I mentioned earlier that citrus foods carry large amounts of Vitamin C, which is integral for fighting breast cancer.
So besides eating lemons, oranges, tangerines, grapefruit, and limes, I’d also recommend adding Vitamin C supplements to your daily routine. This will increase your immunity against cancerous cells.
60. Vitamin D
Although you know this nutrient for its many benefits for your bones, it’s also linked to breast cancer prevention.
Studies claim that low levels of Vitamin D are often connected to a higher risk of chest cancer in women. Vitamin D can kill breast cancer cells and reduce the growth of tumors.
Some excellent breast cancer prevention foods with high Vitamin D are:
- Mushrooms
- Swiss Cheese
- Eggs
- Tofu
- Orange juice
- Fortified cereals
- Dairy & plant-based milk (whole milk and soy milk)
- Fish (herring, mackerel, lard, trout, etc.)
You can even add Vitamin D supplements to your diet plan to avoid breast cancer.
One of the most common sources is the fish oil supplement, which can give you 200+% of your daily Vitamin D requirement. You can grab one here right now for 50% off!
You should also try Nordic Naturals Vitamin D Gummies by Blue Sky Vitamins. They’re super tasty & great for your overall wellbeing. If you buy through my link, you can enjoy occasional discounts as well.
61. Vitamin E
Some studies also suggest that eating Vitamin E dietary supplements is good for preventing breast cancer. Scientists discovered promising effects of this vitamin in stopping cancer cell growth in animals.
Here are a few foods with high Vitamin E that you can eat to kill breast cancer cells:
- Vegetable oils (Sunflower, soy, corn, etc.)
- Fortified cereals
- Avocado
- Cruciferous green vegetables (broccoli, spinach, etc.)
- Seafood (salmon and trout)
- Seeds & Nuts (sunflower, flaxseeds, walnuts, etc.)
- Certain dairy products like margarine
Fat-Less Meat
You must’ve already heard how red meat is connected to high cholesterol and poor heart health. It’s also known to proliferate cancer cell growth.
But on the contrary, eating low-fat meat might prove to be great breast cancer prevention foods for your diet plan.
Let’s go over some fat-less meat food sources that you should start eating today:
62. Salmon
Salmon is packed with various essential nutrients, including omega-3 fatty acids, known to prevent tumor growth. Salmon will also improve your heart health.
Research shows that salmon is more effective than flax seeds in killing breast cancer cells.
If you’re already fighting breast cancer, you might want to add salmon to your breast cancer diet.
63. Chicken
In a large study, US scientists followed 40,000+ women aged 30 years and more and monitored their meat intake for over 8 years.
Toward the end, they found that those women who ate red meat such as lamb, beef, or pork had a 23% higher risk of breast cancer than those who consumed chicken.
This doesn’t mean that chicken contains compounds that can kill off breast cancer cells.
But it means that compared to red meat, chicken is much better food for your breast health!
64. Turkey
Turkey is also one of the best breast cancer prevention foods because it has low fat and calories.
Women aged 40+ years should switch to turkey meat as it can lower your chances of breast tumors by 28%!
65. Duck
The same study as above found that women who prefer eating poultry meat including duck, have 15% lower risk of breast cancer.
So if you’re looking for the most effective types of meat food sources to fight breast cancer, I’d recommend adding low-fat birds to your diet plan.
66. Mackerel
Several types of fish such as mackerel are also among the best foods to prevent breast cancer.
Like other seafood, mackerel is rich in omega-3 fatty acids which easily kill off cancerous growth in breasts.
67. Sardines
Yet another popular fish to add to your breast cancer food plan.
Sardines are packed with two unique omega-3 fatty acids called EPA & DHA.
A 2011 study found that women who have high levels of these compounds have a 25% reduced chance of getting cancerous tumors.
68. Lake Trout
Despite being rich in fats, lake trout is a great food that kills breast cancer cells. Again, it’s packed with the same omega-3 fatty acids as sardines, making it beneficial for breast cancer patients.
A reminder: steer clear of rainbow trout because it doesn’t carry sufficient fats.
Other Amazing Foods to Fight Breast Cancer
Here are some other incredible foods you should add to your breast cancer prevention diet.
69. Mushrooms
I’m sure many of you add mushrooms as pizza toppings, pasta, and salads. But did you know mushrooms can also prevent breast cancer tumors?
According to Dr. Joel Fuhrman, mushrooms limit estrogen production. High estrogen levels in your body can contribute to cancer growth. So even eating one mushroom a day can rescue your risk of breast cancer by a whopping 60%!
Both fresh and dried mushrooms are good enough to eat.
70. Olive Oil
Among the many health benefits of olive oil, is its ability to kill breast cancer cells.
According to a 2015 research in JAMA, women who ate Mediterranean diets with high amounts of olive oil had a 68% reduced risk of breast cancer compared to those who didn’t. Thus, extra virgin olive oil is one of the best breast cancer prevention foods.
Mediterranean salads are delicious! Worth trying.
71. Sesame Oil
Similar to eating sesame seeds, sesame oil is also a remarkable food to prevent breast cancer. It contains phytoestrogens that can kill tumor cells by regulating estrogen levels.
72. Flaxseed Oil
Flaxseed seed oil carries high amounts of omega-3 fatty acids, which makes it a must-have anticancer food.
73. Fish Oil
Another super important breast cancer-fighting food is fish oil.
Fish oil is rich in omega-3 fatty acids, which experts claim is 8 times more effective in preventing cancer tumor growth than other diets for breast cancer.
One of my favorite & trusted fish oil supplements for breast health is this one by Bio Schwartz. It’s backed by health experts and doctors & highly recommended for improving heart health as well.
74. Tofu
Many women don’t know this but tofu is also a great option to add to your breast cancer prevention foods plan.
There’s some concern about eating soy products and breast cancer risk. And after reading up on it from popular research, I can say with surety it’s not baseless.
In a recent 2020 study, scientists discovered that eating lots of tofu can provoke cancer growth in women. But eating about 2 servings of tofu daily makes it an amazing food for breast health.
75. Nutritional Yeast
Several studies claim that baker’s yeast contains a powerful anti-cancerous chemical called paclitaxel, which is often used to kill breast cancer cells during treatment. This makes probiotic yeast a perfect breast cancer-fighting food.
76. Eggs
A research by Harvard University in 2003 found that eating one egg per day can lower women’s risk of breast cancer by 18%.
However, if you’re over 40 or have hit menopause, you should limit your egg intake. It has high cholesterol and a compound called choline, which can contribute to breast cancer. Avoid eating more than 5 eggs a week!
I hope this article gives you a clear idea about the best breast cancer prevention foods that fight cancerous cell growth. I’ve covered every food group I could think of for now. But I’ll keep updating it as new research follows.
Most of the above-mentioned foods are perfect for both pre- and post-menopausal women. So regardless of your age, make sure you’re getting all these foods in your breast cancer diet.
Now I’d like to turn to you for recommendations.
Let me know which foods do you think are much-needed for fighting breast cancer.
Also, drop your thoughts about this post. Which food surprised you the most?
References:
- https://jamanetwork.com/journals/jama/article-abstract/2471568
- https://academic.oup.com/jn/article/141/2/201/4743327
- https://foodforbreastcancer.com/foods/lake-trout
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5943543/
- https://www.sciencedaily.com/releases/2013/11/131122103901.htm
- http://ar.iiarjournals.org/content/34/3/1377.long
