This food is the best option 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's report, quoted by Eating Well, flaxseed 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 may reduce the risk of cancer if included in a balanced diet.

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 was attributable to 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 habits and reduce your risk of cancer.

Next, oncologists explain why flaxseed powder is an excellent choice for reducing the risk of breast cancer.

1- It is a rich source of plant omega-3

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 milling makes many of these compounds [ALA, lignans, and fiber] more easily absorbed by the body," Revari explains.

Rewari recommends storing 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 powder to toast proteins such as 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.