7 foods for breast health –

Our daily diet plays a fundamental role in our health and quality of life and is one of the pillars that favor the whole body, including the breasts. From pain (mastalgia) that is common in the premenstrual period to breast cancer, food can help – and even prevent – its appearance.

It is clear that cancer is a multifactorial disease, that is, There are several factors that may or may not influence its development.. Genetic influence exists, but this can be mitigated by adopting healthy lifestyle habits. “According to the National Cancer Institute (INCA), about 80% of cancer cases are associated with external reasons. That is, changes generated in the environment such as: stress level, sleep quality, physical activity, bowel function, food, smoking, body weight, are external factors that can silence or increase the risks of developing diseases, including cancer. breast cancer” explains Camilla Koyama, nutritionist at Pineapple Integrative Medicine

Therefore, you should maintain a healthy diet, giving preference to those in natura and minimally processed. According to the survey “Number of cases and expenses with breast cancer in Brazil attributable to inadequate diet, overweight and physical inactivity”, carried out by the Prevention and Surveillance Coordination (Conprev), of the National Cancer Institute (INCA), healthy habits helped to reduce the incidence of breast cancer by about 13% of cases in Brazil in 2020.

“In this way, nutrition should be one of the main points for reducing the risk of developing breast cancer, always taking into account the individual aspects and needs of each patient, at each stage of life” concludes the nutritionist.

7 foods allied to breast health

1- Red fruits

Red fruits such as blackberry, strawberry, raspberry, cherry, cranberry, blueberry, are rich in anthocyanins, of the flavonoid class. “With antioxidant properties, capable of combating oxidative stress caused by free radicals – molecules that attack the DNA of cells – preventing the growth of pre-malignant cells. In addition, they help improve the immune system response and protect cells, reducing the risk of developing breast cancer” explains Camilla.

2- Pomegranate

Pomegranate, in particular, in addition to being rich in antioxidants and flavonoids, also has ellagic acid in its seeds, a substance that inhibits the aromatase enzyme, responsible for the production of estrogen and which may favor the appearance of cancer cells.

3- Tomato

The fruit has an interesting nutrient to have in food called lycopene, as it is a substance with anticancer properties, which also protects our body’s cells against free radicals. It can also be found in watermelon, strawberry, papaya.

4- Turmeric

“Spices such as turmeric, black pepper, curry, can help reduce the appearance of cancer cells, due to the presence of polyphenols, antioxidants that have anti-inflammatory action” says the professional.

5- Garlic

In addition, garlic, onion, oregano contain antibacterial, antifungal and anticancer properties.

6- Brassicas

Brassicas, such as broccoli, cabbage, cauliflower, have glucosinolates, whose hydrolysis products can act in cancer prevention by inducing pathways to eliminate carcinogenic metabolites before they can damage DNA, or even by altering of signaling pathways, preventing the transformation of healthy cells into carcinogenic ones. In addition, they are sources of vitamin C, a potent antioxidant.

7- Grape

The resveratrol present in the skin of dark grapes can help inhibit the proliferation of breast cancer cells, in addition to modulating antioxidant and anti-inflammatory enzymes.

8- Omega 3

With anti-inflammatory and antioxidant properties, omega 3 fights the damaging effects of free radicals, preventing various types of cancer, including breast cancer. “Invest in flaxseed, which in addition to omega 3, also has lignans in its composition, acting as a neutralizer of the effect of estrogen in the breast, and may prevent the proliferation of tumors”.

How to implement food in everyday life?

Feeling lost on how to include these foods in your routine? Know that it is possible to include at least one option of the foods mentioned in each meal of the day and in unusual ways. “Early in the morning, we can adhere to the morning shot with turmeric, ginger and lemon, for example. Quick and practical way to obtain efficient bioactive compounds modulating pro-inflammatory factors, oxidative stress and optimizing the immune system” says the nutritionist.

For breakfast and intermediate snacks, bet on red and orange fruits, along with seeds and oilseeds such as almonds, walnuts, chestnuts, chia seeds, sunflower, among others, rich in good fats, vitamin E and other minerals. Or, a green juice consisting of a portion of red fruits or papaya, a handful of seeds or oilseeds and a portion of cabbage leaves or broccoli leaves.

“In the main meals, always try to have a variety of greens and vegetables, giving priority to brassicas and dark green vegetables. Have a colorful diet and start from the principle “Unpack less and peel more”. I believe this is the best way ever!”

what to avoid

Many foods have factors that can damage cells and alter the genetic material, which as a result have disorderly cell multiplication and with that can lead to the appearance of a tumor. Among these foods, according to the expert, one can highlight industrialized products such as snacks, cookies, ready-made seasonings; processed meats and sausages such as sausage, sausage, salami, mortadella and including turkey breast, have nitrates/nitrosamines in their composition, capable of promoting this mutation in cells; foods often prepared on charcoal (barbecue), due to the smoke released from charcoal, which contain aromatic hydrocarbons and can also favor these mutagenic factors; foods rich in pesticides; heated food in plastic containers; white flour and foods high in sugar, fried foods and fatty foods such as fast foods, should also be avoided, as they can cause fat accumulation and increased levels of estradiol, a hormone that is related to breast cancer.

“These are eating habits that will not add to our health and that can trigger inflammatory processes in the body, promoting weight gain and also increasing the risk of developing various diseases, including breast cancer” he concludes.