How can I reduce my breast cancer risk?

Q:

Breast cancer runs in my family, so I’m constantly looking for ways to safeguard myself. A friend told me that loading up on veggies can reduce my risk, but I’m wondering if some options are better than others?

A:

Yes! The humble mushroom is packed with vitamins (like thiamine and niacin), minerals (iron, selenium, manganese and zinc) and powerful antioxidants that studies find may reduce the risk of breast and other cancers. How do mushrooms work their magic? By improving immune function and inhibiting the growth of cancer cells.

Mushrooms like reishi, shiitake, oyster and turkey tail have been used for centuries in Asian countries to help fight lung disease and cancer. But there’s no need to search out exotic types; any variety will do, even the most common: the white button mushroom. In fact, a study published in Advances in Nutrition found that people who consumed 18 grams (about 2 to 4 Tbs.) daily had a 45% lower risk of cancer compared to people who didn’t eat mushrooms.

But if you’re not a fan, habits like being physically active, maintaining a healthy weight and limiting your alcohol consumption to no more than one drink a day go a long way to help lower your breast cancer risk.

And mushrooms aren’t the only produce out there that can reduce your risk. Research gives high marks to other cancer-fighting, nutrientrich options, including cruciferous vegetables (like broccoli, cauliflower and Brussels sprouts) and leafy greens (spinach and kale). These options help decrease inflammation and repair damaged DNA, both of which are linked to the development of cancer. Aim for 2 to 3 cups of these veggies each day to get the benefits.