Tribune Media has reported five new studies indicating that women can lower their risk for breast cancer by eating the right foods, and top of the list is Olive Oil.
“A woman can cut her chance of cancer by as much as two-thirds with good nutrition and weight management,” says Cheryl L. Rock, Ph.D., R.D., professor of family and preventive medicine at the University of California, San Diego, School of Medicine. “Even a woman who carries the BRCA1 or 2 gene (two genetic mutations that boost a woman’s risk) can reduce her risk.”
The research suggested five top recommended foods:
– Olive Oil: When researchers in Barcelona gave rats with breast cancer a diet in which fat came predominantly from extra-virgin olive oil (vs. corn oil), they found the olive oil’s antioxidants and oleic acid (a mono-unsaturated fat) quelled the growth of malignant cells.
– Salmon: Taking fish-oil supplements for at least 10 years can shrink your risk of ductal carcinoma, the most common type of breast cancer, according to a study in Cancer Epidemiology, Biomarkers and Prevention. It’s thought the omega-3 fats in fish oil reduce inflammation, which may contribute to breast cancer. But you can skip the supplement aisle, say researchers, and eat about 8 ounces of oily fish (salmon, sardines, tuna) per week.
– Broccoli: Sulforaphane, a compound in broccoli, reduced the number of breast cancer stem cells (which cause cancer spread and recurrence) in mice, according to research from the University of Michigan. Eating broccoli may not deliver enough sulforaphane to achieve the same effect, but to get the most you can, eat your broccoli raw or briefly steam or stir-fry the green florets. (Boiling destroys some of the sulforaphane.)
– Parsley: University of Missouri scientists found this herb actually can inhibit cancer-cell growth. Animals given apigenin, a compound abundant in parsley (and in celery), boosted their resistance to developing cancerous tumors. Experts recommend adding a couple pinches of minced fresh parsley to your dishes daily.
– Coffee: Drinking about two 12-ounce coffees per day may lower your risk of an aggressive form of breast cancer, says a May 2011 study in Breast Cancer Research. “One possibility is that coffee’s antioxidants protect cells from damage that can lead to cancer,” says study author Jingmei Li, Ph.D. More research is needed, so don’t up your intake based on these figures just yet.