Here are eight categories of great foods to eat:
- Red, yellow and orange peppers, carrots, sweet potatoes and cantaloupe… These are very rich in plant substances called carotenoids. “Research has found that women who have high- er levels of carotenoids are at lower risk for breast cancer,” says Vandana Sheth, registered dietitian nutritionist, spokesperson for the Academy of Nutrition and Dietetics.
- Dark green leafy vegetables… Kale, spinach, collard greens and Swiss chard deliver carotenoids that in lab studies inhibited the growth of cer- tain types of breast cancer cells, according to the American Institute for Cancer Research (AICR).
- Blueberries… These are packed with antioxidants, Sheth says.
- Walnuts… In animal studies, mice that were fed walnuts cut their breast cancer in half, according to the dietitian.
- Salmon… Consuming this fatty fish, rich in omega-3 fatty acid, may reduce wom- en’s risk of breast cancer, according to a report from AICR.
- High-fiber foods… Black beans, barley, lentils, raspber- ries, skin-on pears and broccoli are good choices. Aim for 30 to 45 grams a day for cancer prevention, says Sheth, Los Angeles area.
- Apples… The peel delivers dietary fiber and the flesh contains plant chemicals that act as protective antioxidants.
- Garlic and onions… These members of the allium family slowed the development of breast can- cer in animal studies.