Can what you eat help prevent (or promote) breast cancer? Yes… probably, but exactly how is not yet clear. How do we make sense of all the studies on diet and cancer?

 

Let's start with this understanding, relating to a common breast cancer myth: recent studies have not found significant decreases in the incidence of breast cancer when consumption of fruits and vegetables was increased. Keeping breast cancer at bay is not as simple as eating your fruits and veggies every day.

 

At the same time, nutritionists and researchers are coming to a solid understanding of the link between certain foods and breast cancer, based on a number of long-term studies. The following recommendations aren’t a sure thing, but they’re the research community’s best guesses to date. Here’s the latest:

• Antioxidants: Without taking a deep dive into molecular biology, antioxidants help prevent your body’s cells from being damaged. Damaged cells often grow out of control, which can lead to cancer. Ergo, consuming antioxidants can help prevent cancer. What foods contain lots of antioxidants? LOTs of foods, luckily. Here are the best sources:

 

Berries: Blueberries, blackberries, raspberries, strawberries, and cranberries.

 

 

 

 

 

Fruits: Apples (ESPECIALLY apples), avocados, cherries, pears, plums, prunes, pineapple, oranges, and kiwi fruit.

 

 

 

 

Vegetables: Artichokes, spinach, red cabbage, potatoes (all kinds), and broccoli.

 

 

 

 

 

Beans: Small red beans (which go by various regional names); and kidney, pinto, and black beans.

 

 

 

 

Nuts: Walnuts, pistachios, pecans, hazelnuts, and almonds.

 

 

 

 

 

 

Spices and herbs: Ground cloves, cinnamon, ginger, dried oregano, and turmeric.

 

 

 

 

 

Beverages: Green tea, coffee, red wine, and most fruit juices. BUT, despite its high antioxidant level, breast cancer survivors should generally avoid alcohol; go for grape juice instead.

 

And finally, oatmeal; and dark chocolate (bittersweet or semisweet).

• Soy: Tofu, or not tofu… that is the question. Back and forth we go. First soy is supposed to help prevent breast cancer. Then it’s said to promote tumor growth in rats. What’s the latest on the humble soybean? Most recent studies show that the phytoestrogens (plant estrogens) in soy may actually shoulder aside some of your own human estrogen. And since plant estrogens don’t “feed” breast cancer cells like human estrogen, that’s a good thing. Bottom line: It appears soy may play a role (though a modest one) in the prevention of breast cancer recurrence in postmenopausal women. And women with naturally higher levels of estrogen will benefit more than women with lower levels. If you like tofu and soymilk–go for it! If you don’t–don’t force the issue. There are plenty of other good-for-you foods out there. P.S. Flaxseed is a strong second to soy as far as phytoestrogen content; sprinkle it on your morning cereal.