Eating to prevent breast cancer: when it comes to protecting against breast cancer, food may be your best medicine. Here are 10 superfoods that can significantly lower your risk for the disease

Better Nutrition, Oct, 2007 by Jacqueline R. Renfrow

[ILLUSTRATION OMITTED]

It's easy for women to fear breast cancer. Like our hectic schedules and the environment around us, it seems out of our control. But in actuality, a woman's diet, something within her control, can be the most powerful force in significantly deterring breast cancer. The rate of breast cancer in Americans--one out of every eight women--is one of the highest in the world. But foods, natural herbs, and exercise can significantly reduce your risk. "Just one of these recommended changes can cut your risk in half," says Christine Horner, MD, author of Waking The Warrior Goddess.

The more estrogen a woman is exposed to over her lifetime, the higher her risk of breast cancer. According to Horner there are both "good" and "bad" estrogens. We are bombarded daily by bad estrogens from cosmetics, plastics, metals, and toxins in the air. But good estrogens can come from foods, especially plants. "Plants not only offer vitamins and nutrients, there's also a whole classification of phytochemicals that are like natural medicines," says Homer.

It's never too soon or too late to start making preventive dietary choices. Choose organic foods, and start young women on organic dairy in particular. One of the biggest contributors to breast cancer is rBGH, a growth hormone given to many cattle in the U.S. to increase milk production. The hormone causes IGF-1 in cows, and "there is no stronger stimulant for breast cancer than high levels of IGE," says Homer. And for women who have breast cancer, DNA is not static--we may have the ability to turn certain genes on and off, says Homer. Diet can help change cells and reduce many side effects of Western cancer treatments.

So where should you start? "A diet full of fiber, vitamins, minerals, antioxidants, and plant compounds supports the detoxification pathways and protects cells--a giant step on the path of disease prevention," says Holly Lucille, ND, RN.

The following 10 foods will inspire you to make small, tasty changes to your diet and help you feel in control of your breast cancer prevention.

1. Flaxseeds

High in omega-3 fatty acids and plant lignans, Homer calls flax the super-plant--the most powerful food you can eat to fight breast cancer. In a study at the University of Toronto, women with breast cancer were given several tablespoons of flaxseeds daily; at the time of their surgeries several weeks later, all of the tumors had shrunk. How to get more: Add 2 to 3 tablespoons of ground flaxseeds to a blueberry-yogurt smoothie, or sprinkle on cereal, oatmeal, wholesome muffins, etc.

2. Turmeric

Popular in Indian cuisine, turmeric is an anti-inflammatory that's 300 times more potent than vitamins E or C and may cut your risk of breast cancer in half. It also stimulates liver enzymes, helping to clear the body of bad estrogen toxins. How to get more: Add 1/4 teaspoon of turmeric to a curried chicken stir-fry or plain basmati rice.

3. Fiber

Women who eat high-fiber diets have a 54 percent lower risk of breast cancer. Insoluble fiber (found in foods like green beans, seeds and wheat bran) binds to estrogen in the colon and eliminates it from the body. It also slows the absorption of carbohydrates and bad fats.

How to get more: Start your day with oatmeal topped with fresh blueberries and slivered almonds. Or satisfy the midmorning munchies with a low-fat bran muffin and apple.

4. Cruciferous Vegetables

Veggies like broccoli, cauliflower, cabbage, bok choy, kale, and Brussels sprouts (or "chemo plants" as Homer calls them) pack an extra punch. Their indole-3-carbinols block estrogen receptors, slowing bad estrogen from causing breast cells to grow and divide faster, which increases risk of breast cancer. Cruciferous veggies also contain a compound called diindolylmethane (DIM) that helps detoxify estrogen in the body. Women who eat the most cruciferous vegetables have as much as a 40 percent lower risk of breast cancer than those who eat few if any. How to get more: Steam veggies, sprinkle with sea salt, and drizzle with olive oil.

5. Fish

Fish are known for their high concentration of omega-3 fatty adds. But don't dive in just yet. Homer warns that most fish are laden with toxins, so she recommends sticking with flaxseeds and occasionally eating wild salmon, which may be lower in toxins than other fish. How to get more: Bake a 4-ounce salmon fillet and serve it over a bed of quinoa and steamed broccoli drizzled with olive oil. Not into the fishy taste? Try purified fish oil supplements.

6. Green Tea

The Chinese have been reaping the medicinal benefits of green tea for more than 4,000 years. Green tea inhibits the growth of cancers and decreases the body's estrogen production. A therapeutic dose is around 6 to 8 cups a day. Homer says to drink regular instead of decaffeinated--reducing the caffeine reduces the anticancer properties. How to get more: As an added bonus, green tea has a synergic effect with turmeric--the tea enhances the prevention powers of turmeric by three times, and turmeric reciprocally enhances the tea's effects by eight times. So brew some organic green tea and serve with an Indian curry.