5 Foods that Fight Breast Cancer

October is Breast Cancer Awareness Month, and what better way to be aware of breast cancer than to kick its butt? That’s right: While awareness is good, even better is to do what we can to prevent the disease in the first place (or prevent it from coming back).

Since I’ve had some shady breast biopsy results myself, I try my best to keep the girls happy and healthy. Being a foodie, one of my favorite ways to do that is chowing down on breast-friendly fare! So I recently surfed the science and rounded up 5 foods that fight breast cancer—some of which I knew about, and some that were a surprise. I’m excited to share them with you, along with tasty, easy ways to enjoy!

1. Sweet potatoes

The pigments that make sweet potatoes orange also fight cancer.

Sweet potatoes are loaded with cancer-fighting carotenoids, plant pigments that give certain veggies their vibrant orange color.¹ (Think “carrot”-enoids.) Indeed, research has shown that women with the highest level of carotenoids in their blood have a 19% lower risk of breast cancer than women with the lowest levels.² So whether mashed, baked, or boiled, sweet potatoes are a delicious way to boost breast health.

To try: Healthy Mashed Sweet Potatoes with Pineapple

2. Broccoli

Eat broccoli raw or lightly steamed to get all the best-for-breast benefits.

Broccoli and other cabbage-family vegetables contain compounds called glucosinolates that help balance estrogen in the body. Specifically, they help the body produce less “bad” estrogen, which may fuel breast cancer growth, and more “good” estrogen, which is safer. What’s more, in the lab some of these compounds can even trigger breast cancer cells to die—and I think we can all get behind that! (For more on how cabbage-family veggies fight breast cancer, see my post on breast cancer and cruciferous vegetables.) To get the most benefit out of your broccoli, eat it raw or lightly steamed and chew thoroughly to activate its cancer-fighting compounds.³

To try: Broccoli with Mustard Sauce

3. Mushrooms

Mushrooms contain a substance that may hinder growth of breast cancer cells.

Whether you crave creminis or prefer portobellos, there’s reason for mushroom lovers to rejoice: A recent analysis of ten studies found that eating mushrooms is linked to a modest decrease in breast cancer risk. Researchers think the effect may be due to a special type of carbohydrate found in mushrooms that can block breast cancer cell growth.⁴ Mushrooms also contain substances called aromatase inhibitors that can help dial back estrogen production. Stuffing, shiitake, white button, portobello, cremini, and baby button mushrooms contain the highest levels of aromatase inhibitors.⁵ However, be sure to enjoy your mushrooms cooked, as raw mushrooms can contain toxic compounds!⁶ Of course, if you’re going to eat mushrooms, along comes the age-old question: Should you wipe or wash? Click here to find out.

To try: Mushrooms with Garlic and Wilted Spinach

4. Pomegranates

Pomegranates may help keep estrogen levels in check.

Lab research has shown that gorgeous jewel-toned pomegranates also contain estrogen-lowering aromatase inhibitors.⁷ While more studies are needed to determine if this translates into decreased breast cancer risk, given the many health benefits of pomegranates, there’s every reason to add them to your diet. To enjoy, sprinkle pomegranate arils (the little red pods) over salads, blend them into smoothies, or enjoy them solo as a snack. Not sure how to peel a pomegranate? Check out this 20-second video on Lifehacker for a quick-and-easy method.

To-try: Berry pomegranate oatmeal bowl

5. Beans

Beans: Good for your heart colon breasts all the things!

While it’s known that beans can reduce the risk of colon cancer, it turns out they could cut breast cancer risk too. How? Beans are especially rich in fiber, and eating lots of fiber is linked to a lower risk of getting breast cancer (even when accounting for other healthy behaviors). In fact, for every 10 grams of fiber consumed daily, breast cancer risk drops by 7 percent.⁸ That means eating 1 cup of black beans a day (which has 15 grams of fiber) could theoretically drop your breast cancer risk by 10% or so. Bring on the burritos!

To try: 10-Minute Black Bean Tacos

So there you have it: 5 foods that fight breast cancer!

Of course, if you’re being treated for breast cancer, check with your doc before making diet changes. For most of us, though, enjoying these nutritional powerhouses is great way to keep the girls going strong for years to come.

Want even more foods to boost breast health? Check out this article by Dr. Joel Fuhrman and these entertaining videos by Dr. Michael Greger.

Shared on Food & Fitness Friday, Healthy Vegan Fridays and Real Food Fridays.

Now it’s your turn: Which of these foods do you eat? What other breast-cancer-fighting foods would you add to the list?