FIGHTING CANCER WITH FOOD
Hello everyone and welcome to another WHAT’S ON THE MENU MONDAY. Today we continue our Tribute to BREAST CANCER AWARENESS MONTH with a discussion of 10 POWERFUL FOODS that can help us win the battle with this disease.
As a survivor of three different cancers, including breast cancer, I’ve spent a lot of time discussing the merits of many of these foods in my Blogs. These are all healthy choices for maintaining maximum energy, strong immune systems, mental clarity, proper weight and positive moods. But, today I’m going to narrow our focus by explaining WHY these choices are especially important in the fight against Breast Cancer.
What’s nice about this list is that most of these foods are plentiful and easy to obtain almost any time of year. And, when they can’t be found fresh, the frozen or canned versions of many are just as healthy. Moreover, several of these foods can be combined to create a well-balanced meal that’s as good for our minds and bodies as it is for our taste buds.
So, let’s get started with 10 SUPER FOODS THAT FIGHT BREAST CANCER. 
1) SPINACH. Spinach has always been one of our “go to” foods for keeping fit and healthy. It just so happens, however, that this leafy green veggie also is a positive force for protecting premenopausal women from breast cancer. Spinach is rich in folate, which can lower the risk for these women by as much as 40 percent. And, the vitamin B in spinach helps guide proper cell division, which guards against DNA mutations that may lead to breast cancer.
2) BLUEBERRIES. This little berry contains a phytonutrient called pterostilbene, which can halt the growth of breast cancer cells. It does this by generating a process known as apoptosis whereby cancer cells begin to self-destruct. The blueberry also is one fruit that offers loads of nutrients and cancer-fighting antioxidants whether its frozen or fresh.
3) WALNUTS. Walnuts are packed with omega-3 fatty acids, phytosterols and antioxidants, all of which help slow the development of cancer cells. In particular, research suggests that just two ounces a day of walnuts could actually stop the development of breast cancer tumors.
4) SALMON. Salmon, be it fresh or canned, is rich in docosahexaenoic acid or DHA. This is a powerful omega-3 fat that can destroy breast cancer cells and help stop the spread of the disease to other parts of the body. In addition, salmon contains significant amounts of vitamin D, which also is known as the “sunshine vitamin.” Research has found that an increased intake of this vitamin may reduce one’s risk for breast cancer by 24 percent. And, vitamin D also helps prevent body cells from becoming cancerous in the first place.
5) GARLIC. Cell cycling is an important body process that prevents healthy cells from growing uncontrollably and becoming cancerous. Garlic is an important food for regulating cell cycling. Thanks to a substance in garlic called allyl sulfide, regular consumption of this fragrant tuber appears to help prevent the development of breast cancer.
6) EGGS. Choline is a nutrient that is essential to proper cell functioning. Found in the yolk of an egg, this nutrient has been found to lower a woman’s risk for breast cancer by 24 percent. Research also suggests that we should try to consume about 425 milligrams of choline each day. One large egg contains approximately 126 milligrams or about one third of the daily recommended amount of choline.
7) MUSHROOMS. Certain mushrooms, including cremini, oyster and shiitake mushrooms also are associated with a lower risk for developing breast cancer. These versatile and flavor-packed veggies contain fiber, nutrients and several antioxidants such as L-ergothioneine, which specifically offers protection from breast cancer for premenopausal women.
8) POMEGRANATE. This incredible fruit is packed with antioxidants, which make it a powerful cancer-fighting food. In particular, there is one antioxidant, known as ellagic acid, that’s found in the little seeds – or arils — of a pomegranate. Ellagic acid appears to inhibit the growth of breast cancer cells – especially estrogen-dependent cancer cells — by targeting the enzyme responsible for breast cancer development. Half a cup of pure juice or half a pomegranate will flood your system with antioxidants without creating a sugar rush.
9) GREEN TEA. Great for soothing raw nerves, green tea also appears to inhibit the development of breast cancer. This tasty tea contains catechins, which are chemicals that may help slow tumor growth and influence other biological processes associated with breast cancer. According to experts, however, you may need to drink about four cups a day to reap the full benefit.
10) RYE BREAD. Yes, it appears to be true. Bread, if it’s whole grain rye bread, can slash your risk for breast cancer. Rye bread contains fiber, minerals, vitamins, lignans and a phytonutrient called phytic acid. Together these compounds combine to create a powerful cancer-fighting food. Just make sure the first ingredient in your bread is whole rye flour and not wheat flour.
What I love about this list is that most of these foods may already be in our pantries. And, if you want a super-powered meal packed with breast cancer-fighting qualities, why not whip up a two-egg omelet with chopped spinach, mushrooms and salmon, a piece of rye toast on the side, a few cups of green tea AND a bowl of blueberries for dessert! 
We can’t prevent breast cancer completely. But, we can make lifestyle choices that will greatly enhance our ability to prevent breast cancer and protect our health and wellness.
And, while we’ve come to the end of another BREAST CANCER AWARENESS MONTH, please remember that the battle continues throughout the year, every month and every day.
So, wear your PINK proudly everyone and thanks again for joining me. Until next time, stay in GOOD HEALTH and . . .
TAKE THE COURSE AND TAKE CHARGE!
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