Breast cancer is known to be a cancer that has no symptoms in its early stages.

When cancer progresses to a certain extent, a lump can be felt in the breast, and the later the cancer is detected, the more difficult the treatment becomes.

I looked into the foods you should eat regularly to prevent breast cancer.

 

◇Legumes

 

Consuming legumes such as chickpeas and lentils can reduce the risk of breast cancer.

A research team at Tufts University in the United States tracked 6,000 women in the US and Canada diagnosed with breast cancer over a period of nine years.

 

As a result, breast cancer patients who consumed a lot of soy had about a 21% lower risk of death compared to those who consumed less.

The research team found that isoflavones, phytochemicals obtainable from plants, are associated with breast cancer risk.

It was analyzed that it had a significant impact on reducing the effect.

 

◇Nuts

 

Nuts such as pecans, walnuts, and almonds are rich in oleic acid, an antioxidant compound that helps prevent breast cancer.

According to a study by Maastricht University in the Netherlands, oleic acid-rich

Women who mainly consume nuts and olive oil have a 40% reduced risk of developing breast cancer.

 

Oleic acid is abundant in pecans among nuts. The oleic acid oil content in pecans is about 25% higher than in olive oil.

Since 90% of the total fat is unsaturated fat, it helps reduce bad cholesterol (LDL) levels and aids in weight management.

 

 

◇Plant-based diet

 

A plant-based diet including green and yellow vegetables such as carrots, broccoli, and kale is also good for preventing breast cancer.

According to a research team at Harvard School of Public Health, eating plenty of fruits and vegetables every day

Women had a lower risk of developing breast cancer compared to women who ate less.

 

The research team studied lutein and zeaxanthin contained in dark green leafy vegetables.

Lycopene in red fruits and vegetables such as tomatoes, watermelons, and papayas

The glucosinolate components of cruciferous vegetables such as broccoli, cabbage, and napa cabbage.

It was analyzed that it has an antioxidant effect that reduces the risk of cancer.

 

In particular, yellow and orange vegetables, as well as cruciferous vegetables, are known to be effective in preventing breast cancer.

 

However, women who consumed foods high in sugar and refined grains did not experience this.

Even with a completely plant-based diet, the risk of developing breast cancer increased by approximately 20%.

 

 

Mixed grain rice

 

To prevent breast cancer, it is good to eat multigrain rice regularly.

In fact, a research team from Seoul National University College of Medicine studied the dietary patterns and whether they consumed mixed grain rice among 93,306 Korean women aged 40 to 70.

A follow-up analysis of breast cancer incidence was conducted over an average of 6.3 years per person.

 

As a result, women who eat a lot of white rice and less multigrain rice are compared to women who do not.

The risk of developing breast cancer was 35% higher. The more frequently the white rice diet pattern was followed, the greater the risk of developing breast cancer.

 

The research team hypothesized that the effect was due to the high dietary fiber content in whole grains rather than refined white rice.

 

Dietary fiber increases the volume of stool, and

Because it reduces the absorption of carcinogens, it helps protect the body from cancer.

Vitamin E found in whole grains also prevents the formation of carcinogens and blocks the interaction between carcinogens and cells.

 

 

Story of Reporter Lim Min-young