10 awesome foods for breast health

By , K24 Digital
On Thu, 5 Oct, 2023 07:00 | 4 mins read
10 awesome foods for breast health
10 awesome foods for breast health. PHOTO/Pexels

Apart from cancer, there are other breast conditions to be mindful of such as cysts, fibrocystic breast disease, fat necrosis, breast calcifications, and mastitis.

For all of these reasons, it’s important to be vigilant about taking care of your twins, and this includes paying attention to what you eat…

1. Berries contain properties that lower your breast cancer risk

Two reasons berries are so good for your breast health is because they can actually lower your risk for obesity, which can help your breasts to maintain a healthy consistent size. Also, the flavonoids (plant compounds) and anthocyanins (water-soluble pigments) found in them have been scientifically proven to lower the risk of breast cancer over time.

Berries are also full of antioxidants, and they contain properties that can lower your risk for heart disease. It’s important to take note that if you want to get the most out of the berries you consume, you should try to get them while they are in season.

2. Collard greens are high in vitamin E

Pretty much any dark leafy green is good for your health. Collard greens have vitamin E, a fat-soluble antioxidant that is thought to help reduce chances of getting breast cancer, according to a review published in Nutrition and Cancer journal.

Another bonus is that collards contain potassium, which may help to hinder the growth of breast cancer-related tumours too.

3. Dried fruits have phytoestrogens

Do you enjoy snacking on dried apricots or dried cranberries? Since dried fruit is basically a fruit that is void of water, this means that you can get the same nutritional benefits of “regular fruit” minus hydration. According to Healthline, dried fruit is good for you because it contains fibre, antioxidants, and micronutrients.

Dried fruits are, especially good for breasts because they are high in phytoestrogen (plant-based compounds that mimic oestrogen). As you age and your body lose oestrogen, consuming phytoestrogen foods can potentially boost your oestrogen levels so that you look more youthful and radiant — breasts included. So, dried fruit is one of the sweetest ways to keep your breasts looking younger for longer.

4. Oats can help new mums keep a steady flow of milk

If initially, you are having trouble producing the amount of milk that your child needs, up your oats intake. Oats are high in fibre, protein, iron, phosphorus, magnesium, folate, and copper. All of these things work together to give mums relief from constipation and a way to eat food that will fill them up without causing a lot of unwanted kilos in the process.

Something else that’s awesome about oats is there are studies to support that iron can help to increase a woman’s milk supply. Since oats are a good source of iron, it’s just one more reason for new mums to have a bowl of oatmeal or a glass of oat milk on a fairly consistent basis.

5. Red and orange vegetables can protect your skin from UV damage

Something that comes right along with the ageing process is a change in how breasts look. It’s not uncommon that once oestrogen levels start to decrease, breasts can change when it comes to their size, shape, and their level of firmness.

Sometimes nipples change and more non-cancerous lumps appear too. This is where foods that have a red or orange pigment can prove to be pretty handy. Fruits and vegetables such as tomatoes, carrots, oranges, bell peppers... all have something in them, which is antioxidants known as carotenoids. These are beneficial for your breasts because they help to protect them from experiencing UV damage and keep free radicals at bay too. The better condition that your breasts’ skin is in, the easier it will be to keep them looking youthful for years to come.

6. Quinoa may help to keep your breasts firm

Quinoa is a whole grain that’s a solid source of fibre, zinc, protein, vitamins B and E, copper, and iron. It contains fatty acids and antioxidants, and it’s full of anti-inflammatory properties. Plus, it’s a type of food that is gluten-free. So, if you’ve been looking for something that will improve your heart’s health, reduce your risk of hypertension, and even ultimately increase your longevity, look no further than quinoa. Quinoa can also help to keep the breasts’ skin in top form. Thanks to their rich antioxidants, every serving of this whole grain you enjoy could help your breasts get the nutrients that they need — ones that will totally slow down the ageing process.

7. Flaxseeds have properties that may block cell damage

Flaxseeds contain omega-3 fatty acids, phytoestrogens, and a lot of fibre. All of this can help to keep heart disease at bay, fight off bodily inflammation, and even reduce the amount of hot flashes that you experience if you happen to be going through menopause.

Flaxseeds also contain properties that may help to prevent breast cancer. Not only that, but they also could help inhibit the growth of breast cancer cells that may already be present. Also, since flaxseeds can possibly block oestrogen receptors in breast tissue, this means that they can potentially help to prevent cell damage within your breasts too.

8. Eggs can help reduce your breast cancer risk

Studies reveal that there could be a link between vitamin B12 deficiency and breast cancer in postmenopausal women. Luckily, one hard-boiled egg can give you 25 per cent of the amount of vitamin B12 that you need on a daily basis. Also, if you’re in the process of breastfeeding, getting more of this nutrient into your body may help your breasts to produce more milk.

9. Peaches are great for breast health

Peaches are good for your breasts, specifically because they contain lignans (polyphenolic compounds found in plants). Lignans are super beneficial when it comes to preventing breast cancer because their properties them are proven to reduce the risk of being diagnosed with this particular disease, as noted in the British Journal of Cancer.

10. Mediterranean diet is super healthy for you

Mediterranean dishes often consist of a lot of vegetables, fruits, nuts, fish, beans, grains, potatoes, olives, and olive oil.

The reality is that women who eat diets that consist of high-fat dairy foods, processed foods, and refined grains, can increase their chances of being diagnosed with breast cancer by as much as a whopping 46 per cent.

Meanwhile, women who consume foods that fall more into the Mediterranean category can decrease their chances of being diagnosed with the disease by as much as 44 per cent. Plus olive oil, a staple in the Mediterranean diet has compounds in it that help to kill certain kinds of breast cancer cells.

Related Topics