Eat for your Breast Health!
Did you know that diet plays a huge role in breast health? Well it does! Since October is breast health month we thought it would be fitting to create a list of foods you can eat to promote breast health. At QOL we believe that making small changes to your life can add up and have a large impact on your overall health.
Here’s what you should be adding to your grocery cart for optimal breast health:
- Cruciferous Veggies – these are high in Vitamin A and C along with phytochemicals called indoles and sulforaphane. These antioxidants promote health by neutralizing toxins and carcinogens. Here are our favorites: broccoli, kale, cabbage, cauliflower, and collard greens!
- Plant-Based Protein – studies have found that diets with higher amounts of plant-based protein, rather than meat, result in lower incidences of breast health complications. Some great choices are lentils and legumes, not only are they high in protein, but they are high in fiber, folic, iron, and tons of antioxidants.
- Flax seeds – these are rich in lignan. Lignan provides fiber and is a sources of the antioxidant phytoestrogen. Lignan is thought to have the ability to bind to estrogen receptors, this can inhibit the onset of estrogen-stimulated breast health issues. It is important to add flax seeds to your diet, not just flaxseed oil!
- Oily fish – packed with omega 3 and vitamin D, oily fish have a potent anti-angiogenic effect. This means that they can stop blood vessels from growing within a tumor. Although it is important to remember, fish can be high in mercury so choose an oily fish that is lower on the food chain, such as anchovies, herring, mackerel, or sardines.
- Turmeric – this flowering plant of the ginger family was first used in traditional Chinese and Indian medicine to treat a wide variety of health concerns. Turmeric’s active compound – curcumin – is thought to have the ability to slow breast health complications while also reducing damaging toxins within the body.
We also found some great recipes for breast health:
- This cheesy cauliflower mash is a delicious way to add cauliflower to your diet!
- Skip the take-out…try this broccoli cashew stir fry.
- Looking to warm up? Try this apple tea recipe.
- Healthy doesn’t have to be boring! Check out this goat cheese, onion, spinach and lemon pizza.
Challenge yourself to add these foods to your diet! Share this blog with your friends and family so they can eat for their breast health too.