Prevention Through Diet

There’s no superfood that wards off breast cancer, but eating a well-balanced diet can be one of your best weapons against breast cancer.

Choose grains wisely

Whole grains are rich in fiber, vitamins, minerals and phytochemicals (plant compounds that help protect cells from damage that could lead to cancer). Choose nutrient-rich whole grains found in foods like brown rice, popcorn and oatmeal, rather than refined grains found in white bread, crackers and pasta.

Go lean for protein

Some studies have found a link between breast cancer and red and processed meats. While it’s okay to indulge in a steak or burger now and then, opt for lean protein sources like beans, chicken and fish for better long-term health.

Don’t forget your fruits and veggies

Fruits and vegetables pack a powerful punch against cancer because of their antioxidant properties. Antioxidants may help protect tissue damage linked to increased cancer risk. Antioxidants include vitamin C, vitamin E and carotenoids such as beta-carotene (found in carrots and sweet potatoes) and lycopene (found in tomatoes and watermelon). Fruits and veggies also provide phytochemicals that may protect against cancer. Research has found that isothiocyanates (found in broccoli, cauliflower and Brussel sprouts) may suppress tumor growth and hormone production. Flavonoids (found in apples and grapefruit) also offer cancer protection.

Add in some calcium

Foods and drinks rich in calcium and vitamin D (such as yogurt and milk) may modestly reduce the risk of breast cancer. But it’s best to choose the low-fat or nonfat dairy versions of milk, yogurt and cheeses.