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7 Regular foods that fight breast cancer

Mounting research shows that healthy eating habits can put a significant dent in the estimated 23,000 new cases of breast cancer in Canada each year. Here are ten of the most powerful breast cancer'fighting foods


7 Regular foods that fight breast cancer


Mushrooms

A study published in Nutrition and Cancer in 2010 found that higher mushroom intake is associated with a lower risk of breast cancer among women who are premenopausal. Cremini, oyster, and shiitake mushrooms, among others, contain antioxidants such as L-ergothioneine that may confer cancer protection.

Broccoli sprouts

These peppery sprouts are high in sulforaphane, an antioxidant that University of Michigan scientists found may target and destroy cells that fuel tumor growth.

Pomegranates

The crunchy seeds of a pomegranate (also referred to as arils) are well endowed with ellagic acid, a potent antioxidant that may inhibit an enzyme that plays a role in breast cancer development, according to U.S. scientists from the City of Hope’s Beckman Research Institute. Pomegranates, a rich source of antioxidants, have also been linked to improved heart health. You can get the same antioxidants from pure pomegranate juice, but drink only one cup (250 mL) a day to keep sugar intake in check, or have half of a fruit.

Walnuts

Preliminary data suggests that snacking on up to two ounces (60 g) of walnuts a day could halt the development of breast cancer tumors. Researchers from West Virginia’s Marshall University School of Medicine surmise that walnuts’ omega-3s, antioxidants, and phytosterols may help slow the growth of cancerous cells.

Blueberries

Research suggests that pterostilbene, a phytonutrient in blueberries, can halt the growth of breast cancer tumors by causing cancerous cells to self-destruct, a process called apoptosis. And frozen wild blueberries are just as antioxidant- and nutrient-packed as fresh.

Spinach

Premenopausal women with the highest average intakes of dietary folate (a good source is a spinach) had a 40 percent lower risk of breast cancer, according to a study in the American Journal of Epidemiology in 2011. The B vitamin is necessary for proper cell division and stymies changes to DNA that may lead to breast cancer.

Eggs

Choline, an essential nutrient abundant in eggs, is associated with a 24 percent reduced the risk of breast cancer, according to a U.S. study involving more than 3,000 women. This essential nutrient, found in the yolk, is necessary to ensure proper cell functioning. The U.S. Institute of Medicine says women should aim for 425 milligrams per day; there are 126 milligrams in a large egg. Other sources of choline include fish, poultry, pork, beef, broccoli and wheat germ.

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