Eat to beat breast cancer

There is a reason that of all the cancers, breast cancer is the one that seems to have the maximum traction in terms of community awareness — October’s pink ribbon campaign is now almost universally recognized — but the reason is not a good one. Breast cancer is the most common of all cancers afflicting women, accounting for almost 22 percent of cancer diagnoses in them. The incidence of breast cancer has been rising steadily around the world and in the Middle East, cancer rates are likely to more than double in the next 20 years. Even more worryingly, Arab women are likely to get breast cancer at a much younger age — nearly 10 years earlier — than Western women, according to research by the Center for Arab Genomic Studies. However, while we cannot control our genetics, we can adapt our lifestyles — which helps to play an important role in lowering the risk of developing breast cancer. According to the World Cancer Research Fund’s cancer prevention guidelines, maintaining a healthy weight and sticking to a mainly plant-based diet could prevent as much as 30 percent of breast cancer cases. While the commonsense-based approach of exercising regularly, not smoking, and choosing natural wholefoods over processed options, should be followed in any case, including certain cancer-fighting foods in your diet can go a long way in building your defenses. In many cases, it can also help manage the after-effects of the condition in those who have already received the diagnosis. Alongside the “dos,” however, the “do nots” include avoiding excess red meats, processed meats — which contain carcinogenic substances — sugars and refined carbohydrates, making junk food a no-no. 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. Olive oil: 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. Broccoli: 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. Pomegranates: 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. Tomatoes: 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. Leafy greens: 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. Fish oils: 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.