10 Foods that You Should Eat for the Healthiest Breasts

10 Foods that You Should Eat for the Healthiest Breasts

Breast cancer is a very real concern, regardless of whether you have a family history of the disease. While it is easy to not even think about breast cancer until you get a checkup or discover a lump, there are steps that you should be taking to improve the health of your breasts and limit your chances of developing breast cancer.

By changing your diet and including certain foods in your meals, you could end up dramatically reducing your risk of breast cancer. Here are 10 foods that you should eat for the healthiest breasts.

Beans

multicolored grains beansConsuming more fiber can reduce your risk of breast cancer. Beans contain roughly 10 grams of fiber, for every ½ cup of beans. According to a study published in the American Journal of Clinical Nutrition, adding just 10 grams of fiber to the daily recommended amount of fiber can reduce your risk of developing breast cancer by 7 percent.

In addition to beans, you can find fiber in whole grains, dark vegetables, and lentils.

Walnuts

Handful of walnuts kernelsWalnuts have been found to reduce the occurrence of breast cancer in mice. Studies also suggest that walnuts could slow the growth of cancerous tumors. One study examined the benefits of consuming the equivalent of two ounces of walnuts each day and discovered that the mice that ate walnuts were half as likely to develop breast cancer.

Among the mice that already had breast cancer, researchers noted that their tumors tended to decrease in size. The authors of the study speculate that this reduction in breast cancer could be due to the anti-inflammatory properties of walnuts.

Cabbage

CabbageCabbage is incredibly nutritious, yet many people overlook it as a superfood. A medical study examined the benefits of cabbage and found that people that consume cabbage at least three times each week were 72 percent less likely to end up with breast cancer when compared to people that only ate cabbage once or twice per week. Researchers believe that it is the glucosinolates found in cabbage that are able to reduce the risk of breast cancer.

Vitamin D

Tuna with parsleyThis next item is not actually a food, but it is a beneficial vitamin. Having higher levels of vitamin D in your system has been linked to lower risks of developing breast cancer. According to one study, consuming more vitamin D can reduce your risk of breast cancer by 50 percent. You can get vitamin D from milk, tuna, salmon, and the sun – just make sure that you wear sunscreen.

Green Tea

teaGreen tea is often used by people seeking better health. The antioxidants found in green tea, including polyphenols, are capable of fighting cancer cells. Drinking just one cup of green tea every morning could reduce your chances of having breast cancer. Regular green tea consumption should result in less urinary estrogen, which a carcinogen of the breast.

Sweet Potatoes

Healthy Breasts sweet potatoesCarotenoids are a nutrient found in various fruits and vegetables, including sweet potatoes and carrots, that could reduce your risk of developing breast cancer. Studies show that this is especially beneficial for women that have a family history of breast cancer. Along with reducing the risk of breast cancer, carotenoids can also protect against other forms of cancer.

Plums

Healthy Breasts plumsPlums and peaches contain antioxidants that could help kill cancerous cells, without harming healthy cells. Peaches and plums contain two acids that may be able to help fight cancer cells. These acids include chlorogenic and neo chlorogenic acid. Both fruits can be consumed raw, after washing.

Pomegranates

Some red pomegranates on old wooden tablePomegranates may contain a lot of seeds, which makes them difficult to eat, but they are incredibly beneficial for inhibiting the growth of cancerous cells that depend on hormones. Ellagic acid, which is found in pomegranates, may help protect your breasts, by suppressing the production of estrogen and preventing the development of breast cancer cells.

Salmon

Raw salmonSalmon are at the top of the list of most nutritious seafood. They are a great source of omega-3 fatty acids, which are known to help reduce the risk of developing breast cancer. Some people are hesitant to consume this fish, as they believe that the fat contains in salmon is bad for their health. The reverse is true. The fat found in salmon is incredibly useful for preventing a wide variety of health problems.

Consuming more omega-3 fatty acids can reduce your risk of breast cancer, heart disease, stroke, and lower your blood pressure and cholesterol levels. Overall, salmon is one of the healthiest meats available.

If you do not particularly like the taste of salmon, you could also consume more sardines, black cod, anchovies, or mackerel.

Plant-Based Diet

Vegetables variety in a wire basket on wooden background.The last food on this list is not actually a food but a diet. Cutting meats out of your diet could help lower your chances of developing estrogen-receptor negative breast cancer. This represents about one-fourth of all breast cancer cases. According to a study published in the American Journal of Epidemiology, eating a plant-based diet can reduce the risk of breast cancer by 20 percent.


Every year, millions of women are diagnosed with breast cancer. As with any type of cancer, the process of seeking treatment and exploring all of your options can be very frightening. Luckily, there are ways to protect your breasts. If you want to lower your chances of developing cancer, then you should consider including more of the foods in this list in your diet.

When adding new foods to your diet, you do not need to dramatically alter your meals. Start with small changes, adding one new food to your menu each day. Within a week or two, you should be able to find ways to include all of the foods in this list.

Breast cancer is a very real risk, as are other forms of cancer. If you want to be proactive and do everything that you can to prevent breast cancer, start with the foods in this list.

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