Fight Breast Cancer at Every Meal

Pump Up Your Produce
    Fruits and vegetables contain powerful antioxidants that help protect against all forms of cancer. They are also low in calories, so to recharge them is a simple way to keep weight under control. Studies have shown that eating produce reduced to five servings per day, the likelihood of recurrence of breast cancer in women, especially when combined with daily exercise. They seem to consume more, no additional effect of prevention, according to a study published in the Journal of the American Medical Association. Best of all, said Marji McCullough, the American Cancer Society, is to eat a variety of bright colors. "This way, you are more likely to all phytochemicals that are important to get to cancer prevention."
 
Cut the fat
    Studies of dietary fat have been inconsistent and not conclusive, but many experts say, it is always advisable to saturated fats as much as possible avoided.

Getting calcium and vitamin D
    This spring, before 10 years of study at Harvard that pre-menopausal women who received 1366 mg calcium and 548 IU vitamin D per day their risk of breast cancer by one third, and the rate of invasive breast cancer up to 69 percent.

    "This is a promising area of ​​research," says McCullough, of foods rich in calcium such as low-fat dairy products, canned salmon, eat almonds, leafy vegetables and fortified orange juice or advice to a 1000 - 1200 mg of calcium. Although milk contains vitamin D, most yogurt and cheese only. To get enough, you probably need a multivitamin, or take a calcium, choose one that also contains 800-1000 IU of vitamin D.

Sprinkle flax on your cereal
    Flax is playing a good source of lignans, substances that play a role in cancer prevention estrogendependent inhibition of tumor development or may slow its growth by McCullough. "Other sources of lignans are sunflower seeds, peanuts, cashews, rye bread and strawberries."

Keep to a minimum cookouts
A recent study by the University of North Carolina found that postmenopausal women who consumed a lot of red meat or chicken and smoked in her life at increased risk for breast cancer than those who ate less. "When grilling it, amino acids, forming compounds called heterocyclic amines which are carcinogenic. They are mostly concentrated in the charred flesh," says Rachel Zinaman, RD, a nutritionist at the Center Memorial Sloan-Kettering Cancer Center, Evelyn Lauder. "Even if the drops of grease on the heat source," he added, "the form of polycyclic aromatic hydrocarbons, other carcinogenic compound, binds to the meat."

When the grill is a sign to remove the meat from the marinade into small pieces and to protect first. They cook faster than large pieces, the likelihood that reduced chemical carcinogens formed.

Absorb intelligent
This means after the first stop Mojito. "More than one drink per day increases the likelihood of developing breast cancer by 20 percent or more," said Zinaman. In a recent Norwegian study that were higher with two or more alcoholic drinks per day for the last five years, a 82-percent chance of breast cancer than those who did not drink at all. "Alcohol can increase estrogen levels and interfere with the ability of the body, folic acid, a B vitamin that cancer prevention was associated uses," he said.

Fill Up on Fiber
A diet rich in fiber (30 grams or more per day) can halve the risk of breast cancer in women before menopause, according to new research at the University of Leeds in England. It makes sense, says Zinaman. "Foods that contain high in fiber, antioxidants and phytochemicals, which are probably protective."