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7 Healthy Foods That May Reduce Your Risk of Breast Cancer

Dr. Ferwa Nasir

3 min read

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Studies have shown that there are certain foods that prevent breast cancer or reduce your risk of breast cancer. Therefore it is pertinent that you should add these incredible breast-cancer fighting foods to your diet!

Breast cancer is the 2nd most common type of cancer worldwide after lung cancer and the most common cancer in women. According to the worldwide cancer data shared by the World Cancer Research Fund International, in 2018, there were around 2,088,849 reported cases of breast cancer. This is the equivalent of 12.3% of all cancers reported worldwide during the same year.

Can breast cancer be prevented?

Unfortunately, there is no certain way to prevent breast cancer. However, the risk of developing the disease may be reduced by making these lifestyle changes:

  • Maintaining a healthy weight
  • Regular Excercise
  • Avoiding or limiting the use of alcohol
  • Breastfeeding

The most important thing to note is that you have to stay healthy in order to keep breast cancer at bay. In order to ensure that, you must follow and maintain a healthy diet.

What are the best foods for reducing your risk of breast cancer?

Following are the best foods for reducing your risk of breast cancer and for breast cancer prevention:

1. Beans


Beans are highly nutritious. They are rich in fiber which may help against breast cancer, as well as minerals and vitamins.

According to a study, a high dietary fiber intake consisting of fiber-rich foods like beans may lower the risk of ER‐PR‐ breast cancer.

Beans also contain numerous important antioxidants and micronutrients and regular bean consumption has been linked to a reduced risk of breast cancer as well as prostate and colorectal cancer.

A research conducted by Harvard T.H. Chan School of Public Health also concluded that women who had a high fiber intake were 8% less susceptible to breast cancer as compared to women who ate less amount of fiber.

2. Pomegranates


Pomegranates are a healthy and delicious fruit that you should consider adding to your diet. You can eat the seeds whole or drink their juice.

Research on the Potential Effects of Pomegranate Polyphenols in Cancer Prevention and Therapy found pomegranates to be effective in fighting breast cancer. Specifically, pomegranate extract (5–200 μg/mL) considerably lowered cell viability and blocked cell-cycle progression of a mouse mammary cancer cell line.

A study also showed that Pomegranate Ellagitannin-Derived Compounds (ET) can be effective against estrogen-responsive breast cancers.

3. Walnuts


Walnuts are exceptionally healthy. These nuts contain a healthy mix of fiber, minerals, vitamins, and fats. They may also help you prevent breast cancer.

A research conducted on walnuts showed that consuming them can hinder the growth and survival of breast cancers.

Moreover, a study conducted by scientists at Marshall University concluded that the intake of just two ounces of walnuts for two weeks had a considerable change on the gene expression in confirmed breast cancers.

PhD Professor W. Elaine Hardman who lead the research stated that:

“Consumption of walnuts has slowed breast cancer growth and/or reduced the risk of mammary cancer in mice,” Hardman said. “Building on this research, our team hypothesized that walnut consumption would alter gene expression in pathologically-confirmed breast cancers of women in a direction that would decrease breast cancer growth and survival.”


4. Berries


Berries contain antioxidants, like flavonoids and anthocyanins making them incredibly healthy and nutritious.

They are of different types. Strawberries, cranberries, blueberries, etc. They contain ellagic acid that is known to prevent the growth of cancer cells.

A research on the Protective Role of Dietary Berries in Cancer showed that blueberry and black raspberry were found to be especially effective against gainst estrogen-induced breast cancer.

Berries also contain phytochemicals like kaempferol, cyanidin, delphinidin, quercetin, and pterostilbene, and resveratrol. These phytochemicals have anti-cancerous properties and lower the chances of breast cancer development and recurrence.

5. Green Tea

green tea

Green tea is one of the healthiest drinks out there. One of it’s many benefits is its anticancerous properties owing to the fact that it contains polyphenols. These polyphenols may help you prevent breast cancer.

Research on green tea suggests that polyphenols in green tea can suppress the growth of breast cancer cells. Specifically EGCG the main type of polyphenol in green tea is effective against breast cancer and other types of cancers.

There’s also some evidence pointing to the fact that women who drink green tea regularly are at a slightly lesser risk of developing breast cancer than non-drinkers.

6. Leafy green vegetables

leafy green vegetables

Your breast cancer diet would be incomplete without leafy greens! According to scientific research, dark green leafy vegetables that are rich in carotenoids, such as beta carotene, lutein, and zeaxanthin may reduce the risk of breast cancer.

Hence it is good to add leafy green vegetables like spinach, kale, chard, and asparagus to your diet.

7. Turmeric


Are you afraid that breast cancer might catch up to you? Then using turmeric could prove to be beneficial. This remarkable spice contains curcumin, a compound with anti-inflammatory and chemopreventive properties.

Research on A Review of Curcumin and Its Derivatives as Anticancer Agents has shown that curcumin has the potential to be highly effective in inhibiting the growth of a number of different types of cancer cells including breast, colorectal, pancreatic, brain, head, and neck cancers.

Some lab studies on curcumin have also shown positive results regarding its ability to diminish cancer cells and prevent their growth.


Breast cancer should not be taken lightly. The best thing you can do to prevent it is take of your health and maintain a nutritious and healthy diet. Albeit not certain, the foods mentioned above have shown promising results in reducing the risk of breast cancer, according to scientific research. So it doesn’t hurt to add them to your diet.

If you have breast cancer or suspect that you might have it, you can book an in-person appointment or an online video consultation with an Oncologist in Multan or other cities in Pakistan with the help of oladoc.com. You can also call 04238900939 to find and book appointments with the RIGHT doctor for your needs.

Disclaimer: The contents of this article are intended to raise awareness about common health issues and should not be viewed as sound medical advice for your specific condition. You should always consult with a licensed medical practitioner prior to following any suggestions outlined in this article or adopting any treatment protocol based on the contents of this article.

Dr. Ferwa Nasir
Dr. Ferwa Nasir - Author Dr. Ferwa Nasir is one of the best Oncologist in Multan. Not only does she have a number of certifications including M.B.B.S and F.C.P.S (Oncology) but she also has 10 years of experience in her field. She has a high success rate with patients. Patients in line to meet Dr. Ferwa Nasir normally do not have to wait for more than 15 minutes for their consultation. These patients were particularly impressed by the doctor checkup, staff behavior, and clinic environment.

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