- 1. Broccoli
- 2. Tomato sauce
- 3. Beet and purple vegetables
- 4. Brazil nut
- 5. Green tea
- 6. Soy
- 7. Sea fish
Foods that help prevent breast cancer are mainly fruits, vegetables, soy and derivatives, and whole grains, as they are rich in antioxidant substances and phytoestrogens, which help with hormonal regulation and protect cells against DNA mutations.
Breast cancer is more common in women over 50, especially when there is a family history of this disease, but it can also occur in younger women and men. Therefore, here are 7 foods to include in the diet and prevent the onset of cancer:
1. Broccoli
Broccoli is rich in sulforaphanes and glucosinolates, substances that function as antioxidants, protecting cells from changes in DNA at the time of their multiplication. They also help to control apoptosis, which is the programmatic death of cells, when they have a defect or change in their functioning.
In addition to broccoli, other vegetables are also rich in these substances, such as cauliflower, cabbage, Brussels sprouts and kale.
2. Tomato sauce
Tomato sauce is rich in lycopene, one of the most powerful antioxidants for the body and has the most proven effect in preventing cancer. It is a carotenoid known as pro-vitamin A, and it gives red color to foods like tomatoes, red guava, watermelon, persimmon, papaya, pumpkin and red pepper.
It is more present in tomato sauce because the heating of tomatoes makes lycopene better absorbed by the intestine, enhancing its protective effect.
3. Beet and purple vegetables
Purple vegetables are rich in anthocyanins, substances that also act as antioxidants and that protect cell DNA against changes. They are present in foods such as red cabbage, red onion, eggplant, radish, beets, as well as fruits such as açaí, raspberry, blackberry, blueberry, strawberry, cherry, grape and plum. Learn how colorful eating can improve health.
4. Brazil nut
Brazil nuts are rich in selenium, a nutrient that acts in the body as an anti-inflammatory and as a stimulant of the immune system, participating in several processes that improve the functioning of cells and the production of energy in the body.
In addition to breast cancer, selenium helps prevent cancer of the liver, prostate and bladder, and is also present in foods such as meat, poultry and seafood.
5. Green tea
Green tea is rich in catechins, substances that act by stimulating cell apoptosis, which is the programmed death of cells that have a defect in their functioning. In addition, catechins also appear to reduce the proliferation of blood vessels, reducing tumor growth.
Catechins are also present in green tea and white tea, which are derived from the same green tea plant, Camellia sinensis. See other properties of green tea and how to prepare it.
6. Soy
Soy and its derivatives, such as tofu and soy drink, are rich in substances called phytoestrogens, which resemble estrogen, a hormone naturally produced by women from adolescence.
Thus, phytoestrogens compete with the body's hormone, causing a better hormonal balance, preventing the development of cancer cells. An important tip to obtain these benefits is to prefer the consumption of organic soy, which is produced without pesticides and food additives.
7. Sea fish
Saltwater fish, such as tuna, sardines and salmon, are rich in omega-3, a healthy fat that acts as an anti-inflammatory in the body. In addition, fish also contain vitamin D, which is linked to better regulation of hormones and prevention of breast, colon and rectal cancer. Learn more about the importance of vitamin D.
