October brings our favorite things – beautiful foliage, pumpkin spice latte, and cozy blankets. But it also brings an important topic to the table, as it is Breast Cancer Awareness Month. Regular check-ups and self-exams are important, but you can also use lifestyle changes, like nutritional strategies for great breast health. To support that cause, we’ll cover examples of great foods that can help you look after your breast tissue and stay one step ahead of cancer.
Leafy greens contain plenty of antioxidants
Your leafy greens are exceptionally good for you. They’re full of pigments called carotenoids, which have antioxidant properties. These have been linked to better breast health1. Chuck them in a smoothie or into a salad or a stew – you’ll be getting plenty of nutrients for your breast health that way.
Cabbages for anti-cancer molecules
Cabbage season is also knocking on our doors, and cruciferous veggies are great for breast health. They contain glucosinolate molecules, which can be converted into other molecules with beneficial properties2. Plus, more of these veggies in the diet have been linked to healthier breasts3.
Citrus – seasonal fruit for good breast health
Autumn and winter a great times for citrus fruits and are an easy way to get in some extra anti-cancer nutrients. They have vitamin B9, which you might hear called folate, as well as the famous vitamin C. Plus, they’re full of antioxidants like quercetin. All of this makes them a health powerhouse4.
Antioxidants in berries serve well
If you’re a fan of berries in your yogurt, smoothies, or just as a snack, you’re one step ahead of the game. Berries have plenty of antioxidants that help the cells work normally and prevent damage from occurring. A higher intake of these is associated with a healthier breast tissue5.
Many antioxidants are also vitamins, so if you’re not a massive berry fan, you can add VitaWomen to your routine. This formula is high in antioxidant vitamins like vitamins A, C, and E, and have additional antioxidants from cranberry and additional lutein, respectively.
Fishy business – fatty fish should be on the menu
Fatty fish is often recommended in general, but did you know that it has a whole boatload of anti-cancer nutrients? Fish like salmon, mackerel, and even the humble sardine are loaded with omega-3s, antioxidants, and selenium, which are all beneficial for breast health6. It seems like omega-3s are key here, as the amount you get is inversely proportional to the chances of breast health issues7.
You might wonder, what about those who don’t eat fish? Luckily, omega-3s are found in some plant foods, like walnuts. And a great benefit to walnuts? They’re also high in anti-cancer compounds, so it’s a win-win.
You might also want to try Maxler Selenium for a highly bioavailable source of this trace metal with great antioxidant properties.
Herbs have beneficial properties too
What can easily elevate a dish? Why, herbs and spices, of course. Luckily, some of these contain molecules that have anti-cancer properties and can help you keep your breast health in top shape. And with the autumn bringing colder weather, many of these spices can make your meals feel hearty and warm, so there’s no excuse to avoid them! Some of the greatest spices for your breast health are8,9,10,11:
If you’re finding it hard to add these spices to your routine, consider adding Maxler Turmeric Curcumin with Bioperine instead. This supplement contains the most bioavailable curcumin with Bioperine, which boosts its bioavailability. And you won’t have to worry about its taste if you’re not a fan!
Lifestyle changes can be a great way to support breast health. Changing what you eat to include some nutritious produce is a great idea to lower your risks. Include plenty of fresh fruit and vegetables including cabbages, grapefruits, as well as fatty fish into your diet for optimal support. With small changes, you can do a lot for your body. So, as we all settle into the cozy autumn feels, let’s not forget about the importance of looking after your breast health and nourishing your body properly.
Remember that to support your breast health, you must not only lead a healthy lifestyle but also do regular checkups. If you ever suspect that something is amiss, consult your doctor instead of trying to self-diagnose. The foods discussed in this post are known to support breast health, however, they are not a treatment and their consumption doesn’t guarantee full health.