MIND & BODY BOOST­ERS

It’s Breast Cancer Aware­ness Month, and we’re cel­e­brat­ing the foods and nu­tri­ents that best pro­tect you, while bring­ing big, fresh, real-food fla­vors to your plate.

Clean Eating - - CONTENTS - BY LISA TURNER

Re­duce your risk of de­vel­op­ing breast cancer with these 7 nu­tri­ent-dense foods.

The lat­est statis­tics show about one in eight Amer­i­can women will de­velop in­va­sive breast cancer over the course of her life­time, and breast cancer death rates in the US are higher than those for any other cancer, be­sides lung cancer. The good news: Be­cause breast cancer re­search is so well funded, m\riad stud­ies have iden­tiāed do]ens of di­etar\ fac­tors and foods that can re­duce your risk as well as sup­port and ac­cel­er­ate re­cover\ for those āght­ing the disease. Here are seven of the best:

Car­rots

They’re high in an­tiox­i­dant carotenoids like beta-carotene and al­phac­arotene, which pro­tect against breast cancer. In one large-scale study pub­lished in The Amer­i­can Jour­nal of Clin­i­cal Nu­tri­tion, women with the high­est blood lev­els of carotenoids had an 18 to 28% lower risk of breast cancer. Other foods rich in carotenoids in­clude pep­pers, pump­kin, sweet pota­toes and leafy greens such as kale. Try this: Shred car­rots and toss with cur­rants, pis­ta­chios and rose­wa­ter for a Mid­dle East­ern car­rot salad; purée roasted car­rots with chick­peas, gar­lic and olive oil for a twist on hum­mus; toss baby car­rots and cau­li­flower flo­rets in melted co­conut oil, roast un­til ten­der and shower with minced pars­ley.

Red onions

are high in organosul­fur com­pounds, which block tu­mor growth in breast cancer and other can­cers. Other foods rich in organosul­fur com­pounds in­clude yel­low onions, gar­lic, leeks, shal­lots and chives. Red onions also con­tain quercetin and an­tho­cyanin (a wa­ter-soluble pig­ment that’s re­spon­si­ble for the red color), which also pro­tects against breast cancer. Try this: Sauté red onions, shaved Brus­sels sprouts and mush­rooms in olive oil; halve red onions, driz­zle with a mix­ture of melted co­conut oil, honey and bal­samic vine­gar and roast un­til ten­der; thinly slice red onions, pack in a jar and cover with ap­ple cider vine­gar for quick pick­les.

Broc­coli sprouts,

baby broc­coli plants that re­sem­ble al­falfa sprouts, have sul­foro­phane, a sul­fur­con­tain­ing com­pound with anti-cancer ac­tiv­i­ties. Stud­ies show that sul­foraphane can in­hibit breast cancer cell growth and in­duce apop­to­sis of breast cancer cells. 7he\Úre also high in āber, which ma\ pro­tect against breast cancer by al­ter­ing hor­monal ac­tions. Other foods high in sul­foraphane in­clude broc­coli, cab­bage, Brus­sels sprouts, kale and cau­li­flower. Try this: Spread mashed av­o­cado on whole-grain toast and layer with broc­coli sprouts, red pep­per slices and olives for an easy break­fast or snack; blend broc­coli sprouts, bananas, pineap­ple and co­conut milk into a creamy smoothie.

Flaxseeds

con­tain com­pounds called lig­nans, phy­toe­stro­gens that can ei­ther en­hance or in­hibit es­tro­gen’s ef­fects. In post­menopausal women, lig­nans can cause the body to pro­duce less ac­tive forms of es­tro­gen, which may po­ten­tially re­duce breast cancer risk. They’re also rich in al­pha-linolenic acid, a type of omega-3 fat that has been shown in stud­ies to sup­press growth, size and pro­lif­er­a­tion of cancer cells and to pro­mote breast cancer cell death. 3ump­kin seeds, sun­flower seeds, oats, barle\, beans and berries also con­tain lig­nans. Try this: Com­bine ground flaxseeds with minced rose­mar\, gar­lic pow­der and wa­ter, then roll thin, cut into squares and bake as sa­vory crack­ers stir ground flaxseeds, blue­ber­ries and chopped wal­nuts into oat­meal for a power-packed break­fast; purée ground flax, co­coa pow­der, in­stant es­presso and \ogurt for a healthy mocha smoothie.

Arugula

is loaded with cancer-pre­ven­tive com­pounds, es­pe­cially glu­cosi­no­lates, a group of sul­fur-con­tain­ing sub­stances that are re­spon­si­ble for the pun­gent, bit­ter taste of cru­cif­er­ous veg­eta­bles. Glu­cosi­no­lates are bro­ken down by the body into bi­o­log­i­cally ac­tive com­pounds such as isothiocyanates and in­doles, com­pounds that have been shown to in­hibit the de­vel­op­ment of cancer cells and pro­mote cancer cell death. One study pub­lished in An­nals of On­col­ogy found that women who ate more cru­cif­er­ous veg­eta­bles, such as arugula, kale, radishes, broc­coli and cab­bage, had a 17% lower risk of breast cancer. Try this: Purée arugula, basil and spinach with cashews, olive oil and gar­lic for a pep­pery pesto; toss baby arugula leaves with diced pears, chopped pecans and crum­bled blue cheese and driz­zle with olive oil; sauté arugula, es­ca­role, radic­chio and shal­lots and top with a poached egg.

Green tea

is rich in polyphenols, es­pe­cially epi­gal­lo­cat­e­chin gal­late (EGCG), a pow­er­ful com­pound that’s been shown to pre­vent cancer cell growth and in­duce cancer cell apop­to­sis. In one Chi­nese study that looked at 1,009 women be­tween the ages of 20 and 87 with a his­to­log­i­cal type of breast cancer, green tea con­sump­tion was as­so­ci­ated with a re­duced risk of breast cancer. EGCG is found pri­mar­ily in brewed green tea (78 mil­ligrams per 100 grams) as well as in foods such as rasp­ber­ries (0.54 mg per 100 g), peaches (0.30 mg per 100 g) and straw­ber­ries (0.11 mg per 100 g). Try this: Add matcha green tea pow­der and honey to hot al­mond milk for a creamy green tea latte sim­mer āsh in a broth of green tea and sliced gin­ger com­bine matcha green tea pow­der and al­mond flour, and use it as a base for grain-free pan­cakes.

Caramelized Plum, Mozza & Arugula Flat­bread cleaneat­ing.com/veg­gieflat­bread

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