October has already blissfully begun. The leaves have started to change their color and those cold brisk mornings I spend walking my dog are a reminder that winter is not too far away. While the kids in my neighbourhood are already deciding on their scary costumes and carving their pumpkins, my mind drifts to a topic very dear to my heart: breast cancer. In Canada alone 1 in 9 women will be diagnosed with breast cancer at one point in their lives. As unpleasant as it may be to talk about, the bottom line is that breast cancer is a preventable disease! As women we tend to put everybody's needs ahead of ours, but October is Breast Cancer Awareness month and what a better time than now to put the spotlight on us and our health!
Breast cancer is an estrogen dominant condition, and it’s important for us to understand what we can do for our health in order to avoid the exposure of estrogen mimicking chemicals and toxins, whether we get them from our food or from man-made products.
Organic produce is grown without these harmful man-made pesticides and herbicides. And by improving your nutrients you can give your body the best chance to be healthy and strong. And while there is no direct study that links pesticide exposure and breast cancer, I think we can all safely say that it is common sense, that all those chemicals are probably not so good for you.
So what foods are amazing for breast health? They’re not as bad as you might think, in fact their foods that you’re probably already eating and enjoying!
Here are 9 cancer fighting foods!
1) Cruciferous Vegetables - Eating cruciferous vegetables likes broccoli, cabbage, bok choy, kale, and arugula help prevent cancer by containing phytochemicals and by being rich in sulforaphane. Sulforaphane can target cells selectively and destroy them while leaving healthy ones unaffected.
2) Mushrooms may be tiny but they pack a powerful punch when it comes to fighting cancer cells. They contain a powerful antioxidant called L-ergothioneine, which increases the body’s ability to fight cancer cells.
Adding them to scrambled eggs, stews, stir-fry and fish dishes are perfect ways to incorporate mushrooms into your meals.
3) Pomegranates are juicy and crunchy on the inside, perfect for desserts, salads and oatmeal. Pomegranates are blessed with ellagic acids, a very powerful antioxidant that may inhibit an enzyme that plays a role in breast cancer development. They are also linked to improved heart health.
4) Walnuts - Loaded with omega-3, antioxidants and phytosterols, snacking on them throughout the day could stop the development of breast cancer tumours as studies have shown.
5) Spinach - Personally one of my favourite leafy greens. It is loaded with B vitamin which is required for normal cell division making them an ideal breast cancer fighter. Use them to enhance quiches, pasta dishes or even smoothies.
6) Eggs are one of the most popular breakfast items and are abundant in choline. Choline is a nutrient that is associated with a significant reduction in the risk of breast cancer, according to multiple studies.
7) Squash and sweet potatoes - The famous Nurses' Health Study at Harvard Medical School found that women, who ate lots of foods rich in beta-carotene, reduced their risk of breast cancer by as much as 25%. Check out our newsletter for recipe ideas!
8) Flax Seed are so versatile. They can be sprinkled onto salads, grilled chicken, or pasta. Flax seeds can also be grinded into a powder which you can then incorporate into your morning yogurt, or oatmeal for a rich and nutty flavour. They are overflowing with fiber and loaded with lignans, which have been showed to slow down tumor development.
9) Garlic helps protect the body's cells from carcinogens and disrupts the metabolism of tumor cells. Roasted garlic is delicious and can be eaten on its own or added to pasta and meat dishes.
