Breast Cancer: Eating For Prevention
For many women getting breast cancer is a very real possibility. For some women the chance is increased when the disease is prevalent in your family line. Take note of a news article where one celebrity decided to remove her reproductive organs to prevent cancer. Reports say that she has cancers in her family history and this was her solution for prevention. Pollution, heredity and food additives contribute greatly to increased chances of all types of cancers, not just breast cancer. But prevention does not have to be as drastic as removing cancer targeting body parts.
As with many body conditions, what we consume affects these conditions. Eating foods that contain chemical preservatives, hormones, and artificial sweeteners all contribute to increased bad health issues. These chemicals are introduced to the body and imbalance the blood chemistry. This can lead to malfunctions all over the body.
Get Involved in your nutrition. Whether you at high risk for breast cancer or not, being mindful of your intake is an overall healthy choice. But what foods are better for you in the prevention of breast cancer? Below are 3 types of foods that can help prevent breast cancer. Many of these foods are already in your cabinet but you might not have known its benefits.
4 Types of Foods that Help Prevent Breast Cancer
The following categories of foods have shown in nutrition studies benefits towards breast cancer prevention. Legumes or Beans, Veggies high in beta carotene, green leafy crunchy veggies, and Fish high in Omega 3.
The category of legumes includes a variety of beans. Beans are a food naturally enriched with several nutrients beneficial in the prevention of breast cancer. Beans are high in fiber, folic acid and a plant based estrogen, termed phytoestrogen. According to one study, eating beans or lentils a minimum of 2 times a week makes one nearly 25% less likely to get breast cancer. Beans are economical, and come in many varieties. Try a tasty Three Bean Salad
Tasty Bean Trio
Choose 1 cup each of three of your favorite beans. Recommended Navy Bean, Kidney Bean and String or Wax Bean. The String bean can be cooked to tender and crunchy. And the Beans can be cooked to tender and creamy. Chill all beans. Mix with your favorite Italian dressing or Vinaigrette. This salad is best served after marinating for 24 hours.
Crunchy Green Veggies
Crunchy Green Vegetables like broccoli or greens contain another beneficial natural chemical termed Phytochemicals. These naturally occurring chemicals are among the most potent anti-breast cancer nutrients ever identified. Eating these vegetables raw or lightly cooked brings the best results. It has been found that if these veggies are cooked too long, they lose the majority of their nutrients and thus have decreased benefits to you.
Try this tasty recipe:
Cabbage Sauteed or Stir Fried with Cilantro and three colors bell pepper (from the beta carotene group), and garlic and seasoning.
Veggies with Beta Carotene
Foods that are high in beta carotene tend to be very colorful. This group includes carrots, tomatoes, red, yellow, and green bell peppers. This group gets its vivid colors from the very same compounds that fights against breast cancer, carotenoids. This is also one group of foods that becomes more beneficial when lightly cooked. Overcooking will destroy most of the nutrition. Eat these veggies raw, lightly cooked or grilled for the most benefit.
Try this tasty Idea:
1-2 medium colored Bell peppers ( yellow, orange,, red or purple),
4-6 Plum Tomatoes, 1 medium Onion,
1-2 cloves of fresh Garlic,
Fresh leaf cilantro, and Italian dressing (Try Ken’s Italian)
Chop Veggies, cilantro and garlic mix with salad dressing. Let marinate for at least 2 – 24 hrs for best taste. Top your favorite salad, put on your sandwich, or drape over a piece of grilled chicken.
Fish High in Omega 3 Oils
Omega 3 oils have been shown to have a major effect on lowering breast cancer risks. Fish such as salmon and tuna are not only high in this good oil, but also naturally contain high levels of Vitamin D. Many studies show that Vitamin D plays a major role in breast cancer prevention as well. Choosing fish reported to be omega 3 oil rich will give a double shot of goodness with its high levels of Vitamin D. These days you can find salmon and tuna in pouches ready to top your favorite salad. Try a grilled Tuna or Salmon Steak paired with grilled veggies from the crunchy and beta carotene categories.
Breast Cancer prevention and breast health are vital to women’s health overall. Prevention does not have to be drastic and final. Prevention can be colorful, tasty and accessible. To keep an economical source of these veggies try starting a Home garden from the cuttings of the veggies you buy.
Have a Happy Healthy Day.