Eight
Key Nutrients to Help Prevent Breast Cancer --
and Where to Find Them
by www.SixWise.com
Breast cancer is the most
common cancer among women in the United States, accounting for one in three of
all women cancer cases diagnosed. In 2005 alone, more than 211,000 women will
be diagnosed with the disease, according to the American Cancer Society, along
with nearly 1,700 men.
It's estimated that over
40,000 women will die of breast cancer this year, surpassed only by lung cancer
deaths. Another 460 men will also die from the disease.
One in seven U.S. women
has, or will develop, breast cancer during her lifetime. |
While age (over 65) and
family history are unchangeable factors associated with an increased risk of
breast cancer, there are other factors you can control. Lifestyle factors,
including drinking two or more drinks a day and not exercising, along with
being obese, all increase the risk. Along these lines, eating a healthy diet
that includes the foods and nutrients noted below may help to reduce your risk
and prevent you from becoming one of the one in seven U.S. women (or smaller
number of U.S. men) who has, or will develop, breast cancer during her
lifetime.
1. Vitamin D3
This vitamin helps control
cellular growth and inhibit the growth of cancer cells. According to holistic
healing and natural health author Donald R. Yance Jr., "Vitamin D3 may
also inhibit the activity of hormones such as estrogen in breast cancer,
thereby decreasing its spread."
A University of Birmingham
study also found that vitamin D3 encourages healthy breast cell growth while
making cells more resistant to toxins.
One way to get vitamin D3
is through sun exposure--one study found that safely exposing your skin to the
sun reduced the risk of breast cancer by 30 to 40 percent. If that is not
possible, you can get vitamin D3 in the foods below.
Found in These Foods: Salmon,
tuna, cod fish, cod liver oil, egg yolks, shrimp and some wild mushrooms
2. Monoterpenes
These substances, found in
citrus fruits, appear to help sweep carcinogens out of the body while helping
to inhibit the spread of breast cancer cells. In a study published in the
journal Nutrition and Cancer, the authors wrote, ""These compounds
have been shown to exert chemopreventive and chemotherapeutic activities in
mammary tumor [cells] and represent a new class of breast cancer therapeutic
agents."
Found in These Foods:
Citrus fruits, including grapefruits, oranges and tangerines
3. Indole-3-carbinol
This is a phytochemcial
that belongs to the glucosinolate family. It's formed when certain vegetables
are crushed or cooked. Research has found that it deactivates an estrogen
metabolite that promotes tumor growth, particularly in breast cells. It's also
been found to keep cancer cells from spreading to other parts of the body.
Found in These Foods: Cruciferous
vegetables, including broccoli, cauliflower, Brussels sprouts, cabbage,
collard greens, kale, bok choy, arugula, horseradish, radishes, watercress,
daikon, kohlrabi, mustard greens and rutabaga
4. Calcium d-glucarate
This substance has been
found to inhibit beta-glucuronidase, an enzyme that, when elevated, is
associated with an increased risk of cancer, particularly hormone-dependent
varieties like breast, prostate and colon cancers. Studies in rats have shown
that this substance reduces breast cancer by as much as 70 percent. It also has
detoxifying properties that may help the body excrete potentially toxic
compounds.
Found in These Foods:
Oranges, apples, grapefruits and cruciferous vegetables
5. Lignan
Pink grapefruit contains
monoterpenes that help prevent the spread of breast cancer cells, and lycopene,
which inhibits breast cancer growth. |
This phytoestrogen inhibits
estrogen production, which may stop the growth of breast cancer, according to
the Mayo Clinic.
Found in These Foods:
Flaxseed, pumpkin, sunflower and poppy seeds, whole grains (rye, oats, barley),
fruits (especially berries) and vegetables
6. Epigallocatechin-3
gallate (EGCG)
This phytochemical has been
found to strongly inhibit the growth of breast cancer cells while leaving
normal cells alone. A study published in the International Journal of Cancer
found that Asian-American women who drank about three ounces of green tea
(which contains EGCG) a day had a 47 percent lower risk of breast cancer than
those who did not drink green tea, according to the American Institute for Cancer
Research.
Further, a meta-analysis in
the June 2005 issue of Integrative Cancer Therapies found that evidence to date
suggests drinking five or more cups of green tea a day shows a
non-statistically significant trend toward preventing breast cancer.
Found in These Foods:
Green tea and green tea extract
7. Lycopene
This antioxidant is a
member of the carotenoid family. Studies have found that consuming lycopene is
associated with a reduced risk of breast cancer. In one study in rats, those
given lycopene-enriched tomato developed fewer tumors and had smaller tumor
volume than the control rats. Lycopene also attacks free radicals in the body
that may trigger cancer.
Found in These Foods:
Tomatoes (particularly cooked varieties such as tomato sauces, paste and
ketchup), watermelons, carrots, red peppers, apricots, papaya, pink grapefruit
and guava
8. Oleic Acid
A Northwestern University
study, published in the journal Annals of Oncology, found that oleic acid
inhibited activity levels of the Her-2/neu gene. This gene is thought to
trigger breast cancer and is found in over one-fifth of breast cancer patients.
The gene is associated with highly aggressive tumors and poor prognosis.
Found in These Foods:
Olive oil, avocados, almond oil, peanut, pecan, cashew and macadamia oils
Recommended Reading
The World's 8 Most
Deceptive Foods: We Think They're Healthy, but Should Think Again
The 6 Worst
Lifestyle Choices You Could Make
Sources
News Target:
Sunlight Emerging as Treatment for Breast Cancer
Annals of Oncology, March 2005;16(3):359-71
Nutrition and Cancer, 1998;32(1):1-7
Alternative Medicine Review: Calcium-D-glucarate
American Institute for Cancer Research
Mayo
Clinic: Breast Cancer Prevention