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Foods that help prevent breast cancer

According to Johns Hopkins University dietitian Ginger Muscalli, there are several meals that may help decrease the risk of breast cancer.

According to the World Health Organization, breast cancer is the most prevalent disease in the world, with 2.3 million individuals diagnosed in 2020. (WHO).

According to GLOBOCAN data from 2018, more than 15,000 individuals are diagnosed with cancer in Vietnam each year, with breast cancer accounting for more than 9 percent of all cases. The number of newly detected breast cancer cases is expected to reach 20,000 by 2030, and the trend is expected to continue.

Although disease-causing factors such as heredity cannot be avoided, Muscalli thinks that eating a balanced diet may help decrease the chance of breast cancer. According to Muscalli, the following foods are healthy:


Onions and garlic are rich in vitamin C and antioxidants, which aid in the health of breast tissue. Dr. Gauri Desai’s team from the University of Buffalo discovered that the incidence of breast cancer among Puerto Rican women is lower than in the United States in a study published in the National Center for Biotechnology Information (NCBI).

Because onions and garlic are essential components of the traditional sofrito sauce, Puerto Ricans eat a lot of them. When the researchers dug further into this meal, they discovered that eating sofrito more than once each day lowered the risk of cancer by 67 percent. This is thought to be the impact of flavonoid and organosulfur chemicals found in onions and garlic.

Green tea includes catechins, which have antioxidant effects. Green tea has a varied impact on each individual. Some individuals who are not accustomed to drinking may feel agitated and uneasy. You should start slowly and progressively increase your tea consumption, starting with one cup at supper or lunch and eventually increasing to two cups each day.

Kale and Arugula

All green vegetables are helpful to health, but these two members of the cruciferous family are especially so. Arugula and kale are high in fiber and carotenoids, both of which can lower the incidence of triple-negative breast cancer (the rarest and hardest-to-treat form of breast cancer).

prevent breast cancer


Because of its high selenium and omega-3 concentration, fish may help prevent breast cancer. Salmon, mackerel, sardines, herring, and tuna are all good choices for fish.

Vegetables of a light color

Carotenoids and antioxidants found in colorful vegetables such as carrots, sweet potatoes, broccoli, cauliflower, and Brussels sprouts help to prevent breast cancer.


Fermented foods, such as yogurt, provide beneficial microorganisms for the stomach and immune system. Probiotics aid the body’s regular function and detoxification. Due to the impact of dietary habits, many individuals with breast cancer also get colon cancer.

Oatmeal, barley

While further study on the advantages of these two meals is required, whole grains are known to be a good source of insoluble fiber, which includes breast-healthy active components including phenolic acids and anthocyanins.

Thorny fruit

Phytosterols are abundant in walnuts and peanuts. Some cancer cells proliferate in the presence of estrogen. To avoid this, phytosterols may attach to estrogen receptors in cells and help control estrogen levels.


Citrus fruits like oranges, lemons, and grapefruits are high in vitamin C, vitamin B9, and antibiotics, which help with immunity and have anti-inflammatory effects. Other fruits, however, such as pears, apples, peaches, grapes, and bananas, include potassium and vitamin C, which are both essential elements for a healthy body.

Spices and herbs

Spices with anti-inflammatory effects include turmeric, ginger, cinnamon, and basil. Some spices have the potential to prevent cancer, but further study is needed. This combination has no effect on healthy breast tissue and may help to reduce the production of free radicals.

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