The best food to reduce the risk of breast cancer

Although there is no single food that can prevent breast cancer alone, including certain foods in a healthy eating pattern can affect the risk of this disease.

According to Ambassador Arjan, quoted by Ambassador Arjan, flax seed is a substance rich in nutrients that can help reduce the risk of breast cancer. These seeds are rich in nutrients such as fiber, omega-3 fatty acids, and phytoestrogens called lignans, which, if included in a balanced diet, may reduce the risk of cancer. Making changes in your diet can make a significant difference in your risk of breast cancer.

"In 2023, it was estimated that 28.3% of the global burden of breast cancer could be caused by modifiable risk factors, with diet-related factors contributing the most," notes Dr. Lisa Real. Making small changes, such as adding flaxseed powder to your diet, can help improve your eating pattern and reduce your risk of developing cancer. Next, oncologists explain why flaxseed powder is the choice. Great for reducing the risk of breast cancer.

Dr. Ammar Rovari says: "Flax seed powder contains a type of plant omega-3 called alpha-linolenic acid (ALA), which is an important part of an anti-inflammatory dietary pattern. The recommended intake for ALA is between 1.1 and 1.6 grams per day; While a serving of 15 grams (about 1.5 to 2 tablespoons) of this substance provides nearly 3 grams of ALA."

Some studies show that consuming more omega-3 fatty acids is associated with a reduced risk of breast cancer, and adding flaxseed powder to your daily diet is an easy way to increase your omega-3 intake.

Flaxseed powder is a strong source of lignans; Plant compounds that act as antioxidants and phytoestrogens in the body. Phytoestrogens (such as lignans) are plant compounds that are structurally similar to the hormone estrogen and can produce weak estrogen-like effects in the body.

"Although more research is needed to definitively prove that lignans reduce the risk of breast cancer by binding to estrogen receptors, they are thought to support overall hormone balance," explains Dr. Dina Graham.

Graham notes that early research suggests that gut bacteria convert lignans into active compounds such as enterolactone and enterodiol. These compounds can affect estrogen signaling. Some research suggests that higher levels of circulating enterolactone are associated with better breast cancer survival rates in postmenopausal women.

Lignans provide the starting material for enterolactone production, but the rate of conversion depends on the bacteria in the gut. Preclinical research suggests that bacterial conversion of flaxseed lignans may reduce tumor size and spread and may promote cancer cell death.

Ground flaxseeds have 3.5 grams of fiber per 15 gram serving (about 1.5 to 2 tablespoons). "Higher fiber intake is associated with a lower risk of breast cancer," Reil says.

Graham explains that the insoluble fiber in ground flaxseed binds to excess estrogens in the bloodstream and bile acids in the digestive tract and flushes them out of the body through bowel movements, preventing reabsorption and lowering estrogen levels.

The fiber in ground flaxseed may also support weight control, which can affect cancer risk. "Soluble fiber absorbs water, slows digestion, and stimulates satiety hormones that keep you fuller for longer," says Graham.

Additionally, higher fiber intake may improve insulin sensitivity, which can affect growth hormone and signaling pathways and breast cancer risk.

"Ground flaxseed is preferable to whole flaxseed because grinding makes many of these compounds [ALA, lignans, and fiber] more easily absorbed by the body," Revari explains. Revari recommends keeping ground flaxseed in an airtight container in the refrigerator or freezer, as it can spoil quickly at room temperature.

Add ground flaxseed to your breakfast. Ground flaxseed has a nutty flavor that pairs well with breakfast. Try adding ground flaxseed to oatmeal, yogurt, or cold cereal, or blend it into smoothies for a thicker drink. You can also combine ground flaxseed with breadcrumbs or panko to toast proteins like chicken or fish.

Researchers note that the risk of breast cancer reflects a combination of genetics, age and lifestyle. While you can't control every factor, certain lifestyle changes—such as following a healthy eating pattern—may help reduce your risk. Ground flaxseed is a simple way to add more lignans, plant-based omega-3s, and fiber to your meals, however more research is needed to understand its specific effects on breast cancer risk.

If you experience heaviness or digestive discomfort after consuming some protein foods, it is important to choose the type of protein and its preparation method. Eggs, chicken, tofu, and Greek yogurt are among the options that are usually easier to digest and can be part of a balanced diet to support gut health.

In addition to its pleasant taste and great variety, apples provide the body with a set of nutrients. Eliza Whittaker, a nutritionist, says that apples are rich in pectin, a type of soluble fiber, and polyphenols; Compounds that can help the health of the body in different aspects.

According to dentists, choosing the right food can help maintain the health of teeth and gums.

While obesity statistics in Iran are increasing day by day and many are trying to reduce their weight in different ways, the professor of endocrinology at Tehran University of Medical Sciences warned against using slimming pills without a doctor's prescription.

The head of the country's health and food security secretariat, stating that wholemeal bread plays an important role in preventing non-communicable diseases, announced the baking of wholemeal bread in more than 2,100 bakeries across the country.

When cold and flu season hits, many people immediately turn to health products to keep their immune systems healthy.

Almost half of the world's adults have high blood pressure. Experts say that 3 simple morning habits (deep breathing, light movement and drinking water) can reduce blood pressure and protect the heart from the moment you wake up.

Physical activity for 10 minutes a day may improve sleep quality.