October is Breast Cancer Awareness Month, making it the perfect time to focus on habits that can help protect your health. While no single food can guarantee prevention, research shows that certain nutrients and antioxidants found in everyday foods may play a role in reducing the risk of breast cancer. For women, especially those with risk factors, incorporating these foods into your diet can be a meaningful step toward prevention.Understanding Breast CancerBreast cancer occurs when breast cells start to grow abnormally and form tumours. If these tumours are not treated, they can spread to other parts of the body and become life-threatening. According to the World Health Organization (WHO), this disease claimed an estimated 670,000 lives worldwide in 2022. In India, breast cancer is also increasing, with one in 28 women now at risk. This makes it all the more important to understand ways to lower risk through lifestyle and dietary choices.6 Foods To Prevent Breast CancerNutritionist and weight loss specialist Leema Mahajan took to her Instagram to highlight the power of food in breast cancer prevention. She emphasizes starting early: “Introducing these foods into your diet from a young age can help reduce your chances of developing this disease later in life.” Mahajan identifies six key foods backed by research for their potential protective benefits.1. PomegranatePomegranates are rich in compounds called ellagitannins, which studies suggest may help slow down the growth of cancer cells and limit estrogen-driven tumour development. Mahajan recommends enjoying one cup of fresh pomegranate each day. “Fresh pomegranate seeds can support your body’s fight against abnormal cell growth. It’s simple, delicious, and effective,” she says.2. Cruciferous VegetablesVegetables like broccoli, cauliflower, cabbage, and Brussels sprouts belong to the cruciferous family, known for their cancer-fighting properties. These vegetables contain sulforaphane, a compound that aids the liver in breaking down harmful estrogen by-products and may help prevent tumour formation. Mahajan advises, “Include cruciferous vegetables in your meals three to four times a week. You can eat them raw in salads or lightly steamed to retain their nutrients.”3. BerriesBerries such as blueberries, strawberries, and raspberries are packed with antioxidants, particularly anthocyanins, which help combat cell damage and inflammation. Adding a handful of berries to your breakfast or as a snack is a tasty and nutritious way to support your body’s natural defenses.4. Fatty FishOmega-3 fatty acids found in salmon, mackerel, and sardines may have anti-inflammatory properties that reduce cancer risk. Including fatty fish two to three times a week can support overall health and may help maintain hormone balance.5. Green TeaGreen tea contains polyphenols, which have been shown to slow cancer cell growth in laboratory studies. Drinking two to three cups daily can be a simple, comforting habit with potential protective benefits.6. TomatoesTomatoes are rich in lycopene, an antioxidant linked to lower cancer risk. Cooking tomatoes, such as in sauces or soups, makes lycopene more easily absorbed by the body.Small Changes, Big ImpactIncorporating these foods into your daily meals isn’t just about prevention, it’s also about building a sustainable, healthful lifestyle. While diet alone cannot prevent breast cancer, combining these nutritious foods with regular exercise, adequate sleep, and routine medical screenings can strengthen overall health and reduce long-term risk.Eating with awareness, enjoying colorful fruits and vegetables, and making consistent, balanced choices can empower women to take charge of their health, one meal at a time.
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