Breast health can be supported by consuming healthy foods. Some of these foods include whole grains, broccoli, flaxseed, turmeric, fish, berries, grapes and soybeans. Healthy breasts are characterized by no lumps. In addition, the breasts do not discharge fluid outside of the breastfeeding period and are not painful when touched. The next characteristic can be seen from the condition of the skin around the breasts. Healthy breasts look smooth and are not dry or cracked, scaly, wrinkled, reddish, and do not feel itchy. One way to improve breast health is to consume healthy foods. Among them are whole grains, broccoli, flaxseed, turmeric, fish, berries, grapes and soybeans.
Good Foods for Breast Health
- Whole Grain
Reporting from Whole Grain Consumption for the Prevention and Treatment of Breast Cancer, consuming whole wheat more than 7 times per week is effective in preventing breast cancer.
- Broccoli and Other Vegetables
Vegetables such as broccoli, cauliflower and cabbage are rich in vitamins A and C. Both are antioxidants that can help eliminate toxins and carcinogens that trigger breast cancer.
- Flaxseed
This food is high in omega-3s and lignans. Lignans are high-fiber plant compounds and phytoestrogen antioxidants. The combination of these two compounds can suppress the growth of abnormal cells that trigger cancer.
- Turmeric
Curcumin, the active compound in turmeric, may help stop the spread of breast cancer and reduce cell damage from chemotherapy. Turmeric can be added to foods, such as curries or soups.
- Fish
The vitamin D and omega-3 content in fish effectively improves breast health and prevents the growth of cancer cells. Both of these contents can stop the formation of blood vessels in tumors and prevent their spread. Some types of fish that contain high levels of vitamin D and omega-3 include salmon, tuna, sardines, anchovies and mackerel. It is recommended to avoid consuming fish with mercury content in order to get the nutrients needed.
- Berries
Berries, such as strawberries, blueberries, blackberries and raspberries are among the best foods for breast health. They are high in vitamin C to boost immunity. Berries also contain antioxidants that can protect the body from cell damage. They can be consumed directly or used as a topping for yogurt, cereal, smoothies or muffins.
- Grapes
Grapes, especially red and purple, are high in resveratrol. This is a type of antioxidant that can improve health and prevent breast cancer. To get the benefits, you are advised to consume them with the skin. Do not peel them.
- Soy Protein
Soybeans are a type of food that contains high protein. This content not only improves breast health, but is also effective in reducing the potential for cancer.
Not only consuming the foods mentioned above, breast health can also be maintained by changing your lifestyle to be healthier. The way is to maintain ideal body weight and exercise regularly. You are also advised to reduce alcohol consumption, stop smoking, reduce saturated fat intake and do not do hormone replacement therapy. Finally, give your baby exclusive breastfeeding. If you experience complaints related to the breast, please visit a doctor for further examination.
