Foods To Reduce Breast Cancer Risk

13 March 2007

A diet rich in citrus, berries, onions, apples, green tea and flax seed can almost halve the risk of breast cancer in postmenopausal women, according to new research*.

The secret is the flavonoids (plant based compounds which give fruit and vegetables their yellow or red colour) and lignans (plant phytoestrogens – main dietary source is flax/linseed).

Anti Cancer Apples and Onions

It’s estimated someone on a flavonoid-rich Mediterranean diet consumes 118.6 mg/day of flavonoids, made up of several different classes of the compound – flavonols (found in apples, onions, spinach, dill, red wine and spring onions) Flavanones (parsley and black olives) flavan-3-ols (red wine and apples) and others (oranges).

The research, led by Brian Fink from the University of North Carolina, focused on the flavonoids, lignans and isoflavones consumed by 1,434 women with breast cancer and 1,440 health controls in Long Island, New York, and supports previous findings from Greece and Italy.

The benefits did not extend to pre menopausal women, and nor did consuming isoflavones (soybeans) have any noticeable effect.

Risks Reduced By 46%
The study showed post menopausal women’s risk of breast cancer fell significantly:
• With Flavonols: 46% reduced risk with an average intake of flavonols of more than 15.2 mg/day compared to women with a daily intake of up to 3.7 mg/day.
• Flavones: 39% reduced risk eating at least 0.22 mg/day compared to less than 0.04 mg/day
• Flavan-3-ols: 26 per cent reduced risk eating at least 264.2 mg/day versus less than 5.1 mg/day
• Lignans: 31% reduced risk – eating at least 9.4 mg/day versus less than 2.0 mg/day.

Breast cancer risk decreased in inverse proportions to intake of total flavonoids, the study found.

Top 20 Best Foods to Beat Cancer

For Flavonoids
• Add honey: A study* by the University of Queensland, Australia, found the flavonol quercetin in eucalyptus, tea tree, jelly bush and heath honeys. Bee pollen also good for quercetin.
• Add bee pollen: good for quercetin.
• Increase vegetables: Good sources are onions, (particularly red onions and spring onions) hot peppers, kale, broccoli, spinach, lettuce, tomatoes, and celery, cabbage, cauliflower, and beets.
• Onions: are richest in flavonoids in their outer rings so don’t discard the outer layers, and content is not affected by light cooking so feel free to “sweat” your onion before adding to the dish..
• Add fresh herbs: Thyme, parsley and dill are used freely in Mediterranean diets and contribute to their high flavonoid level. Fennel and chives also high.
• Add dark chocolate (cocoa content 70% or higher)
• An occasional glass of red wine Both white and red wine contain flavonoids but red is higher.
• Try pure purple grape juice daily. Add sparkling mineral water for a refreshing dinner alternative to wine
• Drink tea: green, black and some herbal teas (like peppermint) can be beneficial. Up to five cups a day recommended. Remember decaffeinated tea has 50% less flavonoid content than tea with caffeine intact.
• Add fruit: all citrus fruits, berries, apples (with skin on) and pears all rate highly. Flavor with cinnamon for an extra flavonoid boost.
• Eat a salad or lightly steamed greens daily: Greek boiled greens, (Horta) is eaten at least several times a week, often with an oil and lemon juice dressing.
• Try wild greens: dock, turnip greens, water cress, water spinach, lovage, kale and Chinese kale, annual saw thistle, sweet potato leaves all have good flavonoid content.
• Lightly cooking some vegetable boosts bioavailability: Tomatoes asparagus, broccoli and cabbage are all improved by light cooking For reasons not fully understood, flavonoids in some cooked vegetables better absorbed than raw tomatoes.
• Legumes and beans are stars. Classic meals such as beans and rice, beans in a burrito, split pea soup, and a peanut butter sandwich are bean naturals. (Peanuts are not nuts; they are in the same family of plants as beans and peas.)
• Remember 5+ a day – 5 to 10 brightly coloured veges and fruits daily
• Add nuts: Hazelnuts, pecans, pistachios and almonds contain the most flavonoids

For Lignans

Ideal daily target for these plant phytoestrogens in 50 – 100mg/d – equivalent to 3 – 4 tablespoons (20 – 30gms) of unrefined flax seed. Average daily intake in the US is around 1mg because of the high use of refined foods.

• Add flaxseed: (often called linseed) to diet by scattering on top of breakfast cereals and salads, and adding to vegetable casseroles
• Add other seeds: sesame especially high, but also pumpkin, sunflower and poppy seeds
• Add whole grains: rye wheat oats and barley
• Oils do not contain lignans: flaxseed oil while it has other benefits will not increase lignan consumption

Healthy Recipes - Dishes to Beat Cancer

*American Journal of Epidemiology March 2007, Volume 165, Issue 5, Pages 514-523; Dietary Flavonoid Intake and Breast Cancer Risk among Women on Long Island Authors: B.N. Fink, S.E. Steck, M.S. Wolff, J.A. Britton, G.C. Kabat, J.C. Schroeder, S.L. Teitelbaum, A.I. Neugut and M.D. Gammon

*Flavonoids as antioxidant health and nutritional components of Australian floral honeys Dr Bruce D'Arcy, Ms Nola Caffin with Mr Lihu Yao*, School of Land and Food Sciences, 1998-2002 Funding Agency: RIRDC

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