Eating to avoid breast cancer

Breast Cancer Month is an annual health campaign organised by breast cancer charities every October to increase awareness of the disease. Breast cancer is common in women but some men also get it.

Signs of breast cancer may include a lump in the breast, fluid coming from the nipple, red scaly patch of the skin or a change in the shape of the breast.

The risk factors of breast cancer include lack of physical exercise, drinking alcohol and obesity, as well as having an unhealthy diet.

Gert Coetzee, pharmacist and diet pioneer who devised “The Diet Everyone Talks About”, understands the important role that food plays in preventing breast cancer.

He shares some hints and tips on how to reduce the risks of breast cancer:

Foods to include in your diet

Cruciferous vegetables: These contain phytonutrients that halt cancer cells from forming and spreading. They help your body produce a form of estrogen that prevents breast cancer. Cruciferous veggies are rich in nutrients that include several carotenoids, vitamins C, E and K, folate as well as minerals.

Tip: Fill your diet with cabbage, brussel sprouts, kale and broccoli. You can cook them in extra virgin oil – this will help your body absorb nutrients.

Extra-virgin olive oil: This has a higher monounsaturated fat content than other oils. It is loaded with phytonutrients and antioxidants. These include squalene which inhibits tumour growth. Monounsaturated fats are healthier because they don’t oxidise in the body.

Tip: You can add extra-virgin oil to your daily diet by using it to cook meat, eggs, stir-fry or just toss some vegetables in it.

Fish: Eating fish such as tuna, salmon or sardines helps reduce the risk of breast cancer. Fish contains omega-3 fats that reduce inflammation, which may contribute to breast cancer.

Tip: You can enjoy your fish with some cooked vegetables or just include it in your salad.

Turmeric: This is a spice that contains curcumin, a substance with potent anti-inflammatory and antioxidant properties. Curcumin can inhibit cancer cell growth by decreasing the toxic effects of breast cancer.

Tip: Add turmeric to rice, soups, frittatas, scrambled eggs, tea, or just simply toss it in roasted vegetables.

Dark, leafy green vegetables: Dark, green, leafy veggies are loaded with fibre and antioxidants which make them good tools for fighting breast cancer.

Tip: The darker the leaves, the better the benefits. Fill your diet with leafy vegetables such as kale and spinach.