Foods and Lifestyles that help to Prevent Breast Cancer

Dr. Mandana Shahbazi
Sep 10 · 2 min read
Photo by Sarah Cervantes on Unsplash


No specific food causes or prevents breast cancer. Nonetheless, dietary guidelines may help you reduce your overall breast cancer risk. For instance, consuming a diet rich in antioxidants is beneficial. Antioxidants protect your cells from free radicals. Free radicals are molecules released by toxins, such as tobacco smoke. These radicals are linked to cancer and may contribute to premature aging and heart disease. The following foods help prevent the risk of breast cancer.


Vegetables are rich in antioxidant vitamins such as vitamin C, E, and K. They are also high in fiber. Examples of these vegetables include broccoli, cauliflower, cabbage, and brussels sprouts. Dark, leafy green vegetables include spinach, kales, collard, and mustard.


Apigenin is a flavonoid in certain fruits, vegetables, and herbs. It is an antioxidant with anti-inflammatory properties. According to research, apigenin may inhibit growth in HER2 breast cells. Vegetables with apigenin include parsley, celery, chamomile, and spinach. Herbs include rosemary, basil, and coriander.

Omega-3 fatty acids:

The Omega-3 acids are an essential nutrient that supports your immune system. Research shows the potential positive impact of omega-3s on women who are obese and have dense breasts. There are no specific dosage recommendations. Surprisingly, women with dense breast tissues have a higher risk of developing breast cancer than women who have less dense breast tissue. Omega-3s sources include nuts, hemp seeds, flax seeds, edamame, and most green leaf vegetable.


Drinking in Moderation:

Avoiding alcohol or moderate alcohol intake helps reduce the risk of breast cancer.

Consuming a plant-based diet:

Eating mostly plant foods reduces the risk of breast cancer. Notably, you should strive to serve yourself fruits and vegetables and at least one serving of whole grains per day.

Managing your weight:

According to studies, about 20 percent of breast cancer cases are as a result of excess body fat. You should get at least 20–30 minutes of moderate physical activity every day. Physical activity helps manage weight as well as boost your immunity. There are numerous benefits of ensuring that you regulate your body fat. In fact, women with a body mass index (BMI) in the normal range had a 13 percent risk reduction.

Manage your stress

Practicing meditation, mindfulness, yoga or other relaxation techniques will help you relax. Sometimes small things like taking a warm shower, closing your eyes for a few seconds or taking a deep breath can go a long way.

In conclusion, the foods we eat and the lifestyle we keep can help lower the risk of breast cancer and other types of cancer.

Dr. Mandana Shahbazi

Written by

Dr. Mandana is a functional and integrative medicine physician who focuses on longevity and preventing the risk of disease at

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