The Best Foods for Breast Health


Ladies, when it comes to your health, there are two things that you’re always told that you need to keep an eye on: heart disease and breast health. The first is a little sneaky – heart disease is the number one killer of women in America – but the second is obvious. Of course you should be taking care of your breast health, beyond an annual mammogram and self checks, what else can you do to take care of yourself?

Well, believe it or not, food plays a much more important role in the prevention of breast cancer than you might think. Common perceptions suggests that breast cancer is often due to luck of the draw or genetics, but that’s not always the case. Eating a certain way can lead to a higher risk of contracting not only breast cancer but other types of cancer as well, just like eating a certain way can reduce the risk of developing breast cancer.

Let’s look at five foods that can be consumed to reduce the risk of breast cancer:

Leafy green vegetables

I know, I know. High iron content, help you lose weight, what can’t these vegetables do? It seems they’re recommended no matter the malady. In this case, though, there is scientific evidence to support eating dark leafy vegetables as a method of preventing breast cancer. Leafy green vegetables contain carotenoid antioxidants, like beta carotene and lutein, high levels of which is associated with lower levels of breast cancer occurrence. Not only can consumption of these vegetables reduce the risk of breast cancer by up to 28%, but it can reduce the risk of death and serious illness in those who already have breast cancer.


This one sounds a little unusual, but hear us out. The high fiber content in beans is what may protect against breast cancer. Studies of women who consume higher levels of beans show that the risk of breast cancer occurrence can be reduced up to 20%, compared to those who ate lower levels of beans. We know that there’s the small risk of gas when it comes to these fibrous foods, but that’s a small price to pay for a potentially longer life!


All fruits are going to be beneficial in maintaining proper health that helps in the prevention of breast cancer, but peaches have a special significance. Peaches contain polyphenol antioxidants, which, in lab studies, proved especially effective at preventing the growth and spread of a cancer cell line. Additionally, studies of women who ate at least two servings of peaches a week had a 41% lower risk of developing ER-breast cancer.

Fermented foods

Foods such as yogurt, kimchi, and sauerkraut may have cancer-fighting benefits due to the probiotic nature of such foods. Studies of both Western and Asian populations show that increased consumption of fermented foods can be linked to a lower risk of breast cancer. This may be due to the immunity-boosting benefits of such foods.

Fatty fish

Fatty fish such as salmon, sardines, and mackerel may have a significant cancer-fighting benefits. Such foods contain Omega-3 fatty acids and antioxidants which may offer cancer-protective effects. Balancing Omega-3 and Omega-6 fatty acids may also help to prevent cancer, which can be done by eating more fatty fish and fewer processed foods. Comparison studies show that groups who eat significantly more fatty fish have up to a 14% lower risk of developing breast cancer compared to groups who ate the least.


We know that a lot of this just sounds like eating healthy, but at the end of the day, that’s going to be what’s best for taking care of your body in the long term. Alcohol consumption, eating processed foods, and refined carbs can all be linked to a higher risk of breast cancer development, as well as a sedentary lifestyle.

Essentially, what we’re trying to say is to eat well, exercise plenty, and spend lots of time with your loved ones. At Wellth, we want to encourage the happiest, healthiest life possible, with everything that comes with it.

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