10 FOODS TO SUPPORT BREAST HEALTH
September 16, 2011
Our modern chemical world has many reasons to concern us with the increase in man-made chemicals being poured into our environment every year. Some of these chemicals mimic oestrogen and play havoc with our own delicate balance of hormones. Add this to the contraceptive and other hormone pills which are taken and are then found in our water, plus a sharp decline in nutrient rich foods either through wrong choice of foods and a decline in the soil (particularly selenium), we may well just begin to understand this sharp rise in Breast (and other) cancers that we are seeing today.
Prevention will always be far more inviting that the cure. Mother nature has a pharmacy far greater than most of us have appreciated, her foods contain chemicals that have a protective role so consuming a diet rich in natural foods may offer us better health benefits.
A diet high in plant foods are connected to a lowered risk of disease. So all of us should be incorporating plant foods into our diet in some form, even it means having only 1-2 days per week from plant food sources only.
Some foods deserve a special mention when it comes to supporting breast health so try to incorporate the following foods where possible, some have high levels of phytoestrogens which mean they have a mild natural oestrogenic effect and may offer us protection from negative effects of oestrogen -
FLAX SEEDS - very high in lignans which have mild oestrogenic effects. Flax seeds are also rich in fibre so also helpful in eliminating and excreted old oestrogens. Taking a portion of these daily will be beneficial. You can add them to yoghurts, fruits, smoothies, porridge etc.
Tofu- using only the fermented sources of soya (miso, natto, tamari, tempeh etc) can offer us the protection from the high phytoestrogen content it contains. Unfermented soy products such as the bean or milks which are heavily consumed here are not fermented and can bring the negative effects such as inhibiting thyroid and blocking the uptake of nutrients Any soya eaten should be from fermented sources.
Sesame seeds - these small seeds have a high level of phytoestrogens and can easily be added to salads, yoghurts or sprinkled on top of roased veg etc.
Chickpeas - also contian phytoestrogens so these can easily be added by way of hummus or eaten cooked in salads (hummus contains chickpeas, olive oil and sesame seeds).
Olive oil - we know olive oil can help protect the heart but it also contains phytoestrogens so using this daily as a dressing for salads can bring extra protection.
Onions and Garlic - we know so much about the benefits on the heart and immune system but these also contain phytoestrogens so should also be added to your diet.
Broccoli and other cruciferous vegetables - extremely high in compounds which maybe helping in keeping a healthy balance of oestrogen whilst protecting us from the unfavourable proliferative types. Cooking these until they are ‘mush’ may lose the benefits so try them lightly steamed or lighty stir fried or even a couple of florets raw in salads will ensure you get the compounds needed.
Nuts - (raw) also have compounds including phytoestrogen which offer us protection so try to add in a variety of ways such as sprinkled over salads, at breakfast, yoghurts etc. Walnuts have recently been shown to offer good protection as seen here -http://tinyurl.com/5tz3y4v
Blueberries – this humble berry has a powerhouse of protection due to the flavonoid compounds, blueberries are an extremely high source of antioxidants so a good handful a day will be very beneficial.
Green Tea - ok, not technically a food but must deserve a mention. Green tea is high in epigallocatechin gallate (EGCG) which is a powerful antioxidant and shown to inhibit cancer cells. So a mug or 2 a day is recommended. If you dislike it to start, make it very weak then build up the strength you may eventually look forward to your daily cuppa!!
Another note -
Nutrients that deserve a special mention are Vitamin D and Iodine, both of which are essential for breast health. Testing your levels are important, Vitamin D in particular is now showing as the number 1. world deficiency so supplementation is advised . but take advice first.
In health
Karen
