Seven natural power foods that can reduce the risk of developing breast cancer

Salmon and other fatty fish: Oily fish are rich in omega-3 fatty acids. These powerful acids reduce inflammation – which can protect against a variety of diseases. One study of more than 35,000 women found that taking fish-oil supplements lowered the risk of breast cancer by 32 per cent. Salmon, tuna, sardines, herring and trout are all good sources. Nutritionists recommend at least two servings of oily fish a week, with about 140g in each serving. • Cancer Epidemiology, Biomarkers & Prevention, 2010. iStockphoto

Walnuts: A minimal amount of walnuts can have a significant impact on breast-cancer risk, studies have revealed. Researchers in the United States found mice that were fed a modest amount of walnuts had less than half the rate of breast cancer as mice that were fed a walnut-free diet. The amount needed to notice a benefit is equivalent to about 50g of walnuts a day. Walnuts are rich in helpful omega-3 fatty acids, vitamin B, vitamin E and phytochemicals that are well known for their anti-cancer properties. • Nutrition and Cancer, 2011. iStockphoto

Beans: A study published last year, which compiled data from 10 studies that included more than 710,000 people, showed for every 10 grams of fibre eaten daily, breast-cancer risk was reduced by 5 per cent. Ten grams of fibre is equal to just under one cup of beans. “All beans are a good source of fibre, but black beans, particularly, have high concentrations of antioxidants,” Kobeissi says. “Black beans may also block the circulation of estradiol – a form of oestrogen that’s a problem for those at risk of oestrogen-driven breast cancer.” You don’t have to rely on beans alone. Lentils are also a good source of fibre, as are figs, cantaloupe, guava, persimmon, amaranth and artichokes. • American Journal of Clinical Nutrition, 2011. iStockphoto

Spinach and dark, leafy greens: The benefits of these superfoods are pretty straightforward. “They are rich in lutein and beta-carotene – phyto­chemicals that have antioxidant properties,” says Kobeissi. “Antioxidants help fight against free radicals – which can damage the cells and contribute to the development of cancer.” In addition to spinach, try dark-green lettuce, kale, chicory, mustard greens and chard. iStockphoto

Berries: Phytochemicals are chemicals in plants that are known to have ­disease-preventing ­properties. “All berries are packed with phytochemicals, but black raspberries, in particular, have high concentrations of anthocyanin, a ­phytochemical that can slow down the growth of cancerous cells, ” says Kobeissi. Many blue, red and dark-purple berries contain this phytochemical and it can also be found in pomegranate, red kidney beans, red and black grapes and ­aubergine. In one of the many studies on the effect of berries on breast-cancer risk, researchers found a six-month diet of black raspberries reduced breast-tumour volume in rats by 70 per cent and blueberries reduced it by 60 per cent. For maximum benefit, nutritionists recommend about four to five cups of berries a week. • Journal of Agricultural and Food Chemistry, 2012. iStockphoto

Broccoli: There are many health-boosting benefits of broccoli, but Kobeissi says a specific phytochemical called sulforaphane boosts protective enzymes against cancer. A review of 13 studies on the effects of broccoli and other cruciferous vegetables on breast-­cancer risk found that these veggies can reduce that risk. For the benefit, go for 150g a day (about 1 cup). Cruciferous vegetables include kale, bok choy, cabbage, Brussels sprouts, cauliflower, daikon, turnip, arugula, radish and collard greens. • Breast, 2013. iStockphoto

We know that what we eat has a huge effect on our health, even if we don’t always heed the warnings and good advice.

Researchers have found, for example, that some foods, such as red meat, can increase the risk of breast cancer.

That doesn’t mean you have to stop eating everything you love – but you should certainly consider adding health-boosting foods to your diet.

“There is definitely a connection ­between what we eat and the risk of developing certain diseases,” says Maya ­Kobeissi, a registered dietician at the Dr Humeira Badsha Medical Center in Dubai.

“Diet alone is not the cause or the cure of a disease. But it definitely has an impact.”

Research has found that some foods actually help reduce the risk of developing breast cancer. Here are seven of the most powerful.

The numbers

Breast cancer is one of the most common cancers in women worldwide. More than 40 cases per 100,000 women are reported each year in the UAE – roughly in the middle of the global distribution. Asia has among the lowest rates of breast cancer in the world, with 22 cases per 100,000 women each year, compared with more than 92 out of every 100,000 women in the US, Canada, the UK and Australia.