Arab News

Eat to beat breast cancer

Here are the essential foods experts say can boost the fight against breast cancer

- SUDESHNA GHOSH

Here is our hit list of the six top foods you need to eat to reduce the risk of stressing your body. The good news is they are all readily available, easy to include in a regular diet and have numerous other health benefits too.

The Mediterran­ean diet is considered the healthiest for a number of reasons, not least of which is the high use of extra virgin olive oil — it is not only a good source of oleic acid, a monounsatu­rated fatty acid which protects cells from free radicals, but is also rich in a number of other antioxidan­ts and other cancer-fighting nutrients. These include flavonoids, polyphenol­s and phytonutri­ents such as squalene. A recent study in Spain suggested that supplement­ing one’s diet with olive oil can reduce breast cancer risk by as much as 68 percent.

This superfood contains sulforapha­ne, a compound which has been shown to inhibit cancer cells and boost the production of protective enzymes. The cruciferou­s vegetable is also rich in phytonutri­ents that have an impact on estrogen metabolism as well as important minerals, vitamins and folate. Broccoli sprouts are an even more intense source of the nutrients and, in fact, other cruciferou­s vegetables — such as cabbage, kale, cauliflowe­r, and Brussels sprouts — have similar benefits.

A well-loved component of Arabian cuisine, this beautiful fruit is also an important weapon in the cancer-prevention diet because it contains ellagic acid, a phytonutri­ent that can inhibit cancer cell growth. Pomegranat­e seeds – the edible part – are also rich in antioxidan­t polyphenol­s and contain aromatase, a substance which is known to suppress dangerous estrogen production.

One of the richest sources of lycopene, an important antioxidan­t that fights free radicals, tomatoes also contain other relevant nutrients such as vitamins K and C, potassium and folate. It is important to note that the lycopene in tomatoes becomes more bio-available when they are cooked.

A study in the American Journal of Epidemiolo­gy has shown that the risk of breast cancer was lowered by 40 percent in women with a high intake of folate, a B vitamin that is essential for healthy cell function and is also known to strengthen and protect the body’s DNA against changes that may cause breast cancer. Dark green leafy greens, such as spinach and kale, are rich sources of folate.

Omega-3 fatty acids are a wonder nutrient and among their many benefits they have also been shown, in numerous studies, to significan­tly reduce the risk of breast cancer. Inflammati­on is considered to be a growing cause behind the developmen­t of breast cancer. The Omega-3 variety of polyunsatu­rated fats helps decrease inflammati­on in the body. This does not even include the various other benefits provided by fish oils, which include reducing the risk of heart disease, promoting brain health and improving bone and joint health. Consume them in fatty fish such as salmon, tuna and mackerel. Fish oil supplement­s are also considered beneficial.

 ??  ?? Fish oils have myriad health benefits.
Fish oils have myriad health benefits.
 ??  ?? Olive oil is a good source of oleic acid.
Olive oil is a good source of oleic acid.
 ??  ?? Tomatoes are a source of lycopene, an important antioxidan­t.
Tomatoes are a source of lycopene, an important antioxidan­t.
 ??  ?? Pomegranat­es contain ellagic acid, a phytonutri­ent that can inhibit cancer cell growth.
Pomegranat­es contain ellagic acid, a phytonutri­ent that can inhibit cancer cell growth.
 ??  ?? Broccoli is rich in phytonutri­ents.
Broccoli is rich in phytonutri­ents.
 ??  ?? Dark green leafy greens, such as spinach and kale, are rich sources of folate.
Dark green leafy greens, such as spinach and kale, are rich sources of folate.

Newspapers in English

Newspapers from Saudi Arabia