The right diet to prevent breast cancer

Breast cancer is the most common cancer among women....for example, 1 in 8 women only in the United States and one woman every 40 minutes in Iran....DNA damage and genetic mutations may cause this disease....Inheriting certain genes such as BRCA1 and BRCA2 may increase the risk of breast cancer, lifestyle and weight gain..including breast cancer...in this article we are going to Describe the proper diet to prevent breast cancer. There are many factors associated with breast cancer....Although eating a healthy diet can reduce your risk of cancer and affect your overall health, it is only one part of the health puzzle....Even with a healthy diet, regular breast screening is important....however, early detection plays an important role in treating this disease....In addition, research shows that certain foods can reduce your risk. **The role of diet in reducing the risk of breast cancer** Research has shown that lifestyle plays an important role in breast cancer... factors like - alcohol consumption - Exposure to environmental estrogens - tobacco consumption - Western diets (which include processed foods) It increases the risk of breast cancer.. On the other hand, a Mediterranean diet rich in olive oil, fruits, vegetables and fish reduces this possibility. In general, the following foods play an important role in maintaining a healthy diet and preventing many diseases, including breast cancer. - soy-based products - types of vegetables and fruits - Foods rich in vitamin D and other vitamins - Foods and spices that have anti-inflammatory properties - Milk and low-fat dairy products - foods rich in fiber such as whole grains and legumes. - plant plant foods that have antioxidant properties. Studies on dietary fiber and its effect on breast cancer show that fiber has anti-cancer properties. Excess estrogen is a factor in the development and spread of some types of cancer. Beta-carotene, vitamin C and vitamin E... Antioxidants reduce the number of free radicals (waste substances that the body produces naturally). ### **Nutrients that reduce the risk of breast cancer** #### **green leafy vegetables** Cabbage, spinach and lettuce are examples of this type of vegetables. Dark leafy vegetables are rich in carotenoid antioxidants, including beta-carotene, lutein and zeaxanthin, which reduce the risk of breast cancer.. A study of 7,000 people found that women with higher levels of carotenoids in their blood were much less likely to develop breast cancer than women with lower levels of carotenoids. In addition, research shows that high levels of folate (a B vitamin found in green leafy vegetables) protect women against breast cancer. #### **combinations** They are rich in compounds that protect us from breast cancer (compounds such as vitamin C, folate, and carotenoids such as beta-cryptosanthin and beta-carotene, as well as flavonoid antioxidants such as quercetin, hespertin, and naringin).... These foods have significant anti-inflammatory, anti-cancer, and anti-cancer effects. The study on more than 8,000 people showed that consuming a lot of citrus fruits reduces the risk of breast cancer by 10%. #### **fatty fish** Fatty fish, including salmon and sardines, are rich in omega-3 and selenium, and antioxidants such as the inhibitory substance have anti-cancer effects. Some studies show that eating fatty fish greatly reduces the risk of breast cancer. Twenty-six studies of 883,000 people found that eating foods rich in breast cancer reduced breast cancer by 14%. A balanced intake of omega-3 and omega-6 reduces the risk of breast cancer. You can balance this by eating more fatty fish and nuts and healthy oils (such as olive oil and avocado oil), as well as less refined oils. #### **berry** Regular consumption of berries such as strawberries, blackberries, and blueberries has been shown to reduce the risk of many cancers, including breast cancer... Berries contain flavonoids and anthocyanins that have been shown to help prevent cell damage and the growth and spread of cancer cells. #### **fermented foods** Fermented foods such as yogurt and kefir contain probiotics that protect us from breast cancer. The review of studies on the relationship between dairy consumption and breast cancer has concluded that the consumption of these substances is associated with a reduction in the risk of breast cancer. Laboratory studies also show that the effect of some fermented foods in reducing the risk of breast cancer plays a role in strengthening the body's immune system. #### **Allium vegetables** Garlic, onions, and leeks are a family of allium vegetables that are rich in nutrients (such as organosulfur compounds, flavonoid antioxidants, and vitamin C). These substances can have excellent cancer prevention properties. It protects the breast. #### **Vegetables of the cabbage family** Cabbage vegetables such as cauliflower, kale, and broccoli may reduce the risk of breast cancer. Cabbage vegetables contain glucosinolates, which the human body converts into molecules called isothiocyanates, which have strong anti-cancer properties. Also, a study of 1,493 women shows that high consumption of cruciferous vegetables is effective in reducing the risk of breast cancer.. #### **spices and aromatic vegetables** Aromatic spices and vegetables (such as parsley, rosemary, oregano, thyme, turmeric, curry and ginger) are useful in preventing breast cancer. These spices and vegetables contain vitamins, fatty acids and polyphenol antioxidants. For example, oregano is rich in antioxidants carvacrol and rosmarinic acid, which according to studies have a significant effect on breast cancer cells. Also, curcumin (which is the main ingredient of turmeric) and apigenin (which is a flavonoid of parsley) have important anti-cancer properties... Since it has anti-cancer properties in other spices and aromatic vegetables, it is better to use them in cooking. #### **Soy** Soy is a healthy food source that reduces the risk of breast cancer....This plant food is rich in protein, healthy fats, vitamins and minerals....but is low in carbohydrates....It also contains antioxidants called isoflavones....A 2017 study of 6,235 women found that high consumption of isoflavones reduced the risk of cancer. Soy contains bad cholesterol or L....Jan....It lowers LDL and thus reduces the risk of heart disease....High cholesterol in obese people are factors that contribute to metabolic syndrome associated with inflammation....Inflammation may play a negative role in breast cancer, which can be reduced by soy consumption. Some people believe that soy consumption increases the risk of breast cancer because it contains isoflavones that are similar to estrogen....but a 2016 study showed that estrogen is not the same as isoflavones and that the two do not behave the same, so soy does not increase the risk of breast cancer. ### **Foods and drinks to avoid** While some foods protect us from the risk of breast cancer, there are other foods that increase our risk.... Therefore, it is better to minimize their consumption as much as possible... Here are some foods and drinks: - Alcoholic beverages: Alcohol consumption greatly increases the risk of breast cancer. Fried foods: Research shows that a diet rich in fried foods significantly increases the risk of breast cancer. In fact, a study of 620 Iranian women showed that the consumption of fried foods is the main cause of breast cancer in these women. - Fast foods: regular consumption of fast food has many risks (for example, the risk of heart diseases, diabetes, overweight and breast cancer). - High sugar: A diet containing high sugar greatly increases the risk of breast cancer because it may cause the secretion of certain enzymes that play a role in the growth and spread of cancer cells. - Processed meats: Consuming processed meats (for example, sausages) increases the risk of breast cancer. A review of 15 studies showed that the consumption of processed meat increases the risk of breast cancer by 9%. Refined carbohydrates: A diet rich in carbohydrates increases the risk of breast cancer. Try to replace refined carbohydrates (such as white bread, cakes and pastries) with whole grains and nutritious vegetables.