Breast cancer has no early symptoms… Eat these foods to prevent it.

Breast cancer is known as a cancer that has no symptoms in the early stages.

When cancer progresses to a certain extent, a lump can be felt in the breast, and the later cancer is discovered, the more difficult it is to treat.

We learned about the foods that we should eat regularly to prevent breast cancer.

 

◇Legumes

 

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

A research team at Tufts University in the United States followed 6,000 women in the United States and Canada diagnosed with breast cancer for nine years.

 

As a result, breast cancer patients who consumed a lot of soybeans had about a 21% lower risk of death than those who consumed little.

The research team found that isoflavones, phytochemicals found in plants, reduce the risk of breast cancer.

It was analyzed that it had a great influence on the reducing effect.

 

◇Nuts

 

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

In fact, according to a study by Maastricht University in the Netherlands, it is high in oleic acid.

Women who ate mainly nuts and olive oil had a 40% reduced risk of breast cancer.

 

Pecans are particularly rich in oleic acid, a nutrient found in nuts. Their oleic acid content is about 25% higher than that of olive oil.

Since 90% of the total fat is unsaturated fatty acids, it helps reduce bad cholesterol (LDL) levels and control weight.

 

 

◇Plant-based diet

 

A plant-based diet, including green leafy vegetables like carrots, broccoli, and kale, is also good for breast cancer prevention.

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

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

 

The research team found that ▲lutein and zeaxanthin contained in dark green leafy vegetables

Lycopene in red vegetables such as tomatoes, watermelon, and papaya

▲Glucosinolate content of cruciferous vegetables such as broccoli, cabbage, and kale

It was analyzed that it has antioxidant effects and reduces the risk of cancer.

 

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

 

However, women who ate a lot of sugary foods, refined grains, etc. did not

Even if women followed a completely plant-based diet, their risk of developing breast cancer increased by about 20%.

 

 

◇Mixed grain rice

 

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

In fact, a research team at Seoul National University College of Medicine looked into the dietary patterns of 93,306 Korean women aged 40 to 70, including whether they consumed mixed grain rice.

The incidence of breast cancer was tracked for an average of 6.3 years per person.

 

As a result, women who eat a lot of white rice and less mixed grain rice have a lower risk of heart disease than women who do not.

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

 

The research team estimated that the richness of dietary fiber in whole grains compared to refined white rice had an effect.

 

Dietary fiber increases the volume of stool,

Because it protects the body from cancer by reducing the absorption of carcinogens.

Vitamin E, found in whole grains, also prevents the formation of carcinogens and blocks carcinogen-cell interactions.

 

 

Reporter Im Min-young's story