Good Eats to Beat Breast Cancer

A healthy diet is an essential ingredient in lowering your breast cancer risk. Here are some foods that can significantly up your odds against developing the disease:

Broccoli, Cabbage, and Cauliflower

These vegetables help combat breast cancer by converting a cancer-promoting estrogen into a more protective variety. Broccoli, especially the sprouts, contain a chemical called sulforaphane that is thought to aid in preventing some types of cancer by helping your body produce enzymes that can deactivate free radicals and carcinogens. The downside: research appears to show that the more bitter the broccoli, the more cancer-fighting chemicals it contains. A type of broccoli sprout developed under the trade name BroccoSprouts have a consistent level of sulforaphane that is as much as 20 times higher than amounts found in a mature head of broccoli. Two other highly effective antioxidants, lutein and zeaxanthin are also found in cabbage, cauliflower, kale, and Brussels sprouts, so eat up!

Fish

Though all fish contain omega-3 fatty acids, salmon, sardines and herring have especially high levels of this cancer-fighting powerhouse. Your best bet is to have 2 to 3 servings a week (and stock up on breath mints so you won’t be accused of having fish breath!).

Fruits (Especially Berries)

Eating a wide variety of fruits are an excellent way to help combat cancer. High in several types of antioxidants, at least 5 servings a day of these mouth-watering warriors can significantly decrease your risk. Berries, such as strawberries, raspberries, cranberries, blueberries and especially blackberries , are packed with cancer-fighting antioxidants and beta-carotene, delivering a potent one-two punch against carcinogens. If the thought of eating so much fruit daily seems daunting, try eating 3-a-day and downing a couple of glasses of Concord grape juice (100% juice, not grape drink) , which has the highest total antioxidant level of any fruit, vegetable, or juice yet tested.

Whole Grains and Brown Rice

These low fat sources of fiber may aid in the elimination of excess estrogen, a known carcinogen, and help maintain healthy levels of magnesium and vitamin B6, vital to reducing homocysteine (an amino acid) levels. Eating brown rice rather than white may be one of the best things you can do to help your body retain and use the nutrients you take in, and its nutty flavor may surprise you. By the way, most American women don’t get enough B6 due to the many processed foods they consume, so consider making the switch.

Hot Cocoa

How’s this for good news? According to Chang Young Lee, professor of food chemistry at Cornell University, the antioxidant levels found in two tablespoons of pure cocoa powder is “almost 2 times stronger than red wine, 2 to 3 times stronger than green tea, and 4 to 5 times stronger than in black tea.” If that doesn’t sound like a sweet deal, we don’t know what is! P.S.: try to make your hot cocoa from scratch for the best results.