Part of being the grown boss lady you are means eating whatever you want. No parents, no rules! Ice cream for dinner! Wine for dessert! But you do have two very important things depending on you to do them a solid, and those are your boobs.
Jokes aside, one of the best paths to breast health is through the mouth.
Breast cancer is the most common cancer worldwide, affecting one in eight women, and even many men. Although some risk factors can’t be avoided (i.e., family history), adopting a breast-friendly diet is a great way to lessen the risk
‘There are many factors that lead to healthy breasts and just as many unknowns as to why individuals can be unfortunate if given the diagnosis of breast cancer. With the combination of motivation and moderation, there are many foods that can have a positive impact on breast health. I am a survivor, and always eating for the three of us!, says a breast cancer survivor.
You can care for your pair with these 15 boob-friendly foods.
1. Arugula and kale
True, all leafy greens are amazing for your body, but these two are supercharged with health benefits. Arugula and kale are members of the cruciferous vegetable family and are great sources of fiber and carotenoids, two plant elements that may be beneficial in decreasing the risk of oestrogen receptor-negative (ER-) breast cancer.
This little bulb is packed with vitamin C and antioxidants, which are great for promoting healthy breast tissue. Buy it whole and crush fresh cloves into your recipes for the solid benefits.
Due to their high fibre content, legumes of all types are beneficial, eating a diet high in fibre may reduce the risk of an initial diagnosis as well as recurrence. One study found that for every 10 grams of fibre eaten daily, the risk of breast cancer was five percent lower. Dietary fibre can also be fermented by gut bacteria to short-chain fatty acids, which help support a healthy microbiome.
4. Green tea
Green tea contains catechins, which are natural antioxidants. It is advisable to start off slowly and increase to the amount one can carry, due to the antsy side effect of green tea.
5. Fatty fish
Studies show that fatty fish can reduce the risk of breast cancer due to their high levels of selenium and omega-3s.
6. Blueberries and blackberries
While all berries are loaded with flavonoids, vitamin C, and manganese, blueberries and blackberries have the potential to reduce the risk of breast cancer due to their abundance of phytochemicals like cyanidin, kaempferol and resveratrol. These chemicals reduce the risk of recurrence of breast cancer.
7. Brightly colored produce
Vibrant veggies like carrots, sweet potatoes, broccoli, cauliflower, and brussels sprouts contain carotenoids and antioxidants, which may reduce incidences of breast cancer.
Fermented foods like yoghurt contain probiotics, which promote a healthy gut and immune system. Probiotics assists with digestion, and is also an antitoxin.
9. Barley and oats
Whole grains are good sources of insoluble fibre and contain bioactive compounds such as phenolic acids and anthocyanins, both of which are beneficial to a breast health diet.
10. Flax seed
Whether eaten as a seed or as an oil, flax seed contains omega-3 and is rich in antioxidants. Studies show that flax seed oil may help in preventing the growth of breast tumors.
Recent research has found that certain properties of an onion – namely vitamin C, flavonols, and loads of other antioxidants could help reduce the risk of breast cancer.
There are so many benefits to eating a variety of nuts, like the number of phytosterols that walnuts, Brazil nuts, and peanuts carry. ‘Oestrogen has been known to fuel some breast tumors, so eating foods rich in phytosterols can help to regulate oestrogen levels’, an expert says.
13. Citrus fruits
Oranges, grapefruit, lemons, and limes all provide antibiotics, vitamin C, and folate to boost the immune system and reduce inflammation.
A diet rich in fruits has so many benefits for the body, and adding a rotation of peaches, pears, apples, grapes, and bananas can boost levels of potassium and vitamin C, two nutrients vital to keeping the body strong and healthy.
15. Herbs and spices
Spices like curcumin, ginger, cinnamon, basil, and turmeric contain neutraceuticals that may regulate signaling pathways and reduce inflammation.