Cruciferous and dark green leafy vegetables contain glucosinolates and zeaxanthin respectively, enzymes that prevent cancer cell build-up. Tomatoes, beans, pulses and fruits are rich in antioxidants, flax seeds and soy contain phytoestrogens and fish like salmon and tuna contain polyunsaturated fatty acids, all of which work against cancer build-up.
1. Cruciferous Vegetables: Cauliflower, garlic, cabbage and onions contain glucosinolates, a sulphur containing chemical that is responsible for bitter taste. These have shown to reduce cell damage and prevent cell death, which helps prevent cancer.
2. Dark Leafy Vegetables: Spinach and kale contain lutein and zeaxanthin, enzymes that have shown to reduce chances of breast cancer.
3. Tomatoes: Great source of lycopene, a powerful antioxidant that keeps cancer away.
4. Pulses and Beans: Rich in protein, Vitamin B and iron, pulses like chickpeas, lentils and types of beans have been linked to reduced chances of breast cancer.
5. Fruits: Most fruits are rich in fiber, folate, vitamins C & E and antioxidants. All of which help reduce the chances of cancer. Try to include 400 gms of fruit to your everyday diet.
6. Olive Oil: Contains antioxidants and phytonutrients that reduce oxidization in the body and prevent cancer. Studies show that including olive oil to your diet can reduce cancer risk by 62%.
7. Flaxseeds: Contains phytoestrogens, a compound that has been linked to breast cancer prevention for years.
8. Omega 3 rich fish: Salmon and tuna contain polyunsaturated fatty acids, which can prevent breast cancer by 14%.
9. Soy: Naturally derived soy based foods like tofu and soy milk are rich in phytoestrogens. It is also rich in isoflavone, a compound similar to oestrogen which reduces the effect of oestrogen in the body. High levels of oestrogen increases breast cancer risk.