A healthy diet and exercise can reduce your chance for breast cancer by nearly 40%, so making a wise nutritional choice in one of the best defenses against breast cancer. in the occasion of the Breast Cancer Awareness month “ October” I would like to share some nutritional tips that prevents the happening of breast cancer to each one of us.
Go for lean protein, always choose the low fat sources of protein such as turkey breast, chicken breast, low fat beef, cold water fish.. As protein rebuilds muscles and tissues.
Beans, lentils, peas, kidney beans and other legumes are a good source of fibers and antioxidants that slow the tumor growth.
Go for greens! Green leafy vegetables such as Spinach, Kale, Romaine lettuce, Swiss chard and other dark green colored vegetables contains plenty of carotenes, along with fibers and Folate. Two studies have shown a relationship between increased Folate intake and decreased breast cancer risk.
Always choose the whole wheat bread! Whole grains such as whole wheat and brown rice and whole what pasta have many potent antioxidants, which was shown in many different researches that it prevents cancer. In fact, one recent study has shown that antioxidants’ cancer-fighting abilities may be equal to the antioxidants found in fruits and vegetables.
Moreover, increase your intake to Garlic, onions, leaks, Scallions. As studies have shown that allium vegetable components can slow the progression of several cancers including breast cancer.
Replace your alcoholic drink by a cup of green tea! Several studies have shown that the consumption of green tea has slowed and sometimes prevented the development of breast cancer. Because even one glass of wine a day has been linked to the higher breast cancer risk.
Cook healthy at home, and avoid fast food and junk food, so cook wisely! Grill, boil, stew, steam rather than fry. Because high temperatures may cause cancer-causing chemicals to form that may increase the risk of cancer including the breast cancer.