Wednesday, 18 December 2013

10 Foods that Fight Breast Cancer: Amazing List

In Canada, there are 23,000 new breast cancer cases yearly. Research shows that healthy food can have an impact on lowering this number.

Here are ten foods that have the antioxidant effect needed to possibly fight breast cancer.

1- Mushrooms: 

Some kinds of mushroom like Cremini, oyster and siitake have antioxidants such as L-ergothioneine which could protect from cancer in premenopausal women, research suggests.
Tip: you can add them to many dishes like scrambled eggs, hamburgers, pasta, stir fries, and stews.

2- Broccoli sprouts: 
These are high in sulforaphane, which is an oxidant which research has shown might target and destroy cancer growth.
Tip: you can add them to sandwiches and wraps, salads, and pesto.

3- Pomegranates: 
The seeds of pomegranates are filled with ellagic acid, which is a powerful antioxidant that could inhibit an enzyme that has a role in breast cancer development. Pomegranates also could improve heart health.
Tip: be careful not to over eat or drink pomegranate for sugar intake. 1 cup juice or half a fruit is enough. You can use the seeds to garnish cottage cheese, salads, oatmeal, and pilafs. Or add the juice to smoothies and iced tea.  

4- Lentils: 
Lentils and other beans are filled with folate, fiber, and a variety of nutrients that could help you avoid breats cancer. They are also budget friendly.
Tip: you can try lentil burgers and tacos. Or, make pasta with whole grain penne, lentils, sun-dried tomatoes, chopped kale and diced feta cheese.

5- Walnuts: 
Walnuts contain omega-3s, antioxidants and phytosterols. Some research suggests that snacking on 60 grams of walnuts a day could hinder the development of breast cancer tumors.
Tip: you can add walnuts to brownie and muffin recipes. Or, toast them in a dry skillet and add them to dishes like salads, pizza, and cooked quinoa.

6- Blueberries:
They contain pterostilbene, which is a phytonutrient. Some researchers suggest that this component may hinder the growth of breast cancer tumors through causing the cancerous cells to self-deconstruct (apoptosis).
Tip: Frozen wild blueberries, if packed fresh, still have the same antioxidant effect. You can add blueberries to smoothies, cakes, oatmeal, yogurt, and pancake batter.    

7- Spinach:  
Folate has been proven to lower the risk of breast cancer in premenstrual women who have a high intake of it by 40%. Spinach is rich with folate.
Tip: you can add spinach to casseroles, quiches, pastas, scrambled eggs, and smoothies.

8- Eggs: 
A study suggests that the choline, a material well present in eggs (yolk), is associated with reducing breast cancer risk by 24%.  Chline is important for proper cell functioning. The amount suggested to be taken by women is 425 milligrams a day (US Institute of Medicine). Keep in mind that there is about 126 milligrams of choline in a large egg. It also exists in fish, poultry, pork, beef, broccoli, and wheat germ.
Tip: you can keep hard boiled eggs in your fridge at home or work and have one as an afternoon snack.

9- Salmon:  
Vitamin D rarely exists in natural foods other than milk (and the sunshine of course) yet salmon contains vitamin D in significant amounts. Research suggests that increased intake of this vitamin is associated with reducing developing breast cancer by 24%. The vitamin could prevent the cells from turning into cancerous type. Eating salmon fresh or canned provides you with docosahexaenoic acid (DHA), which is a supercharged omega-3 fat that may kill breast cancer cells and aid in preventing the spread of the cancer to other parts of the body.
Tip: you can add canned salmon to salads and appetizers, or use it in burgers and meatloaves as an alternative to beef.

10- Rye bread:   
Research suggests that eating whole-grain rye can help reduce breast cancer risk. This is due to the combination of fibre, lignans, vitamins, minerals and the phytonutrient phytic acid.
Tip: before you buy check that the first ingredient is while rye flour and not wheat flour. You can toast a slice of rye bread for breakfast and top it with a poached egg and slices of tomato and avocado.

Such an amazing list. Try to incorporate it into your diet.       

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