Top 10 foods that prevent breast cancer

The World Health Organisation (WHO) has predicted that by 2020 the number of breast cancer cases will jump to an alarming figure and one in every eight women would run the risk of developing the disease in her lifetime.

The Indian Council of Medical Research (ICMR) too, concluded that over the last two decades there has been a steep rise in the statistics pertaining to women being diagnosed with breast cancer. So grave is the scenario that in India, breast cancer has been declared the most common form of cancer, almost surpassing cervical cancer as the deadliest of all cancers. Early detection and regular medical-checkups are compulsory, but at the same time it is important that our diet and the food we eat prepare us to fight malignant cancer cells at the onset.

Tina Sapra, senior clinical nutritionist & coordinator with Fortis Memorial Research Institute and Dr Vandana Mathur, consulting nutritionist, Metropolis Healthcare, Mumbai, give us an insight into the top foods that can prevent breast cancer risk in women. The doctors discuss age groups most vulnerable to the disease and also inform us about the foods that should be avoided in daily diet to keep cancer cell growth in check.

Foods that prevent Breast Cancer

Flaxseed
You can get flax either as whole seed, ground or flaxseed oil. The omega-3s, lignans and fibre found in flaxseed are found to form a protective shield against cancer cells responsible for causing breast cancer. Include flax to yogurt or a smoothie to create a richer and nutty flavour. You can add flaxseed oil to salad dressings too or integrate them into baked goods, such as cookies or muffins.

Brazil nuts
Uniquely rich in selenium, fibre, and phytochemicals, Brazil nuts can help fight inflammation, improve the immune system and prevent tumour growth. And you do not need many of them—a palmful can do the trick. Enjoy them as any other nut either with fruits or asparagus (contains the anti-cancer component, chlorophyll).

Garlic
Rich source of cancer-fighting compound called allium, garlic and its relatives (onion, leeks, scallions, and chives) are shown to slow tumour growth and prevent breast cancer risk among other forms of cancer such as colorectal and prostate cancers. Garlic and onions are found in a variety of foods including Italian, Spanish, Indian, Thai and Chinese dishes. Crush or swallow a piece of garlic every morning and that's all it takes to live a cancer-free life!

Pomegranate
This is highly recommended for preventing breast cancer. It contains polyphenol- an ellagic acid with anti-oxidant properties that prevent cancer growth. Include this delicious fruit in your diet and discover effective health benefits.

Dark-green leafy vegetablesFrom kale, collards to spinach and Swiss chard, dark-green leafy vegetables probably are considered a "one stop shop" for all the best nutrients your body needs to fend off cancerous cells, i.e. fibre, vitamin B, phytochemicals, chlorophyll and more. It's time to add some greens to your diet.