More specifically, young women consuming more apples, bananas and grapes between the ages of 13 and 18, and oranges and kale in early adulthood, may decrease their risk of developing premenopausal breast cancer by 25 percent.1
“If this apparent risk reduction is applied to lifetime risk of breast cancer, the absolute number of breast cancers that could potentially be prevented by higher intake of fruits would be substantial.”
Increased Vegetable Intake Also Linked to Lower Breast Cancer Risk
Most of the headlines relating to this study are touting eating more fruit as a way to prevent breast cancer, but this could be a potentially dangerous assumption. For starters, this was not a controlled study; it relied on dietary recall, which is notoriously inaccurate.
This alone could have skewed the results, but the other important factor is the study looked at fruit and vegetable consumption. It found higher intake of fruits and vegetables rich in alpha-carotene during early adulthood was specifically associated with lower breast cancer risk.
Alpha-carotene is found in yellow-orange vegetables (sweet potatoes, carrots, winter squash, etc.) and dark-green vegetables (broccoli, green beans, spinach, turnip greens, collard greens, lettuce, etc.).
If you’re wondering what to eat to prevent cancer, there is no question that vegetables are more important than fruits. That being said, eating whole fruits, which contain antioxidants and fiber, is far preferable to eating processed foods and junk food.
As noted by clinical nutritionist Lona Sandon from the University of Texas Southwestern Medical Center:
“Fruit has vitamins, minerals and all sorts of plant compounds that appear to be healthy for us, and it’s also worth noting that if teens are consuming more fruit, what are they not consuming instead? Are they eating less candy, cookies, cakes and soda? That may play a role as well.”4
What you want to be careful of is using this study to justify eating all the fruit you want, especially if you’re a sedentary adult who is not eating healthy to begin with. Limiting fruit consumption is a wise choice for most people.
The exception is people who are young and very active, and therefore able to burn most of the sugar off through large amounts of physical activity, especially high-intensity interval training. In this case, moderate fruit consumption is not likely to be problematic.
How the Study Arrived at Its Lowered Breast Cancer Conclusion
Hundreds of other studies have noted that not just fruits but vegetables, herbs, and phytonutrients, as well as many other factors may be at least partial responsibility for breast cancer prevention.
The cohort study5 used data from the Nurses’ Health Study II (NHSII), which began in 1989 and included female registered nurses between the ages of 25 and 42. The featured study included more than 90,000 women, with a follow-up rate exceeding 96 percent of “total potential person years” from 1991 to 2013.
Food-frequency questionnaires (FFQ) and food lists were categorized into five subgroups of leafy greens, yellow and orange vegetables, crucifers, citrus and drupe fruits, berries, and vitamin C content.
Scientists believed the FFQ to be reliable in assessing breast cancer risk as in past studies it has shown higher fruit and vegetable intake was associated with lower risks of diabetes and coronary heart disease, which indirectly supports its validity.
However, as mentioned, the study relied on dietary recall, which means some of the reported fruit and vegetable intakes may be flawed. The researchers noted an, ” … adolescent diet might be misclassified because assessments were done when women were aged 33 to 35.”
How Do Other Foods Offer Breast Cancer Defense?
Part of the breast cancer protection in apples is derived from the peels, which are loaded with exceptionally high amounts of antioxidants. Past research has found anti-proliferative effects in apple peel extract led to decreased growth of both breast and prostate cancer cells.6
Plums and peaches entered the deliberation as cancer-fighting fruits, according to a Texas A&M study. In fact, the antioxidant level of two polyphenols in particular helped kill breast cancer cells without fazing healthy cells.
That is very encouraging, especially since the conventional treatment approach for this diagnosis kills healthy cells as well.7
Pomegranates,8 berries, green tea and many other whole foods have also been found to be cancer inhibiting. Garlic impedes cancer’s cell-cycling process due to the organosulfur compounds.9 Other foods credited with breast cancer prevention include:
|A 1- to 1/2 cup serving of beans contains a beneficial amount of cancer-fighting fiber.||Broccoli contains the compound sulforaphane, which can reduce the number of breast cancer stem cells.||Omega-3 fats in fish such as wild-caught Alaskan salmon reduce the inflammation that may contribute to ductal carcinoma.10||Antioxidants and oleic acid in extra-virgin olive oil inhibit malignant cell growth.|
|The apigenin in parsley is capable of inhibiting cancer cell growth.||Drinking black coffee may lower your risk of estrogen-receptor negative breast cancer.11||Walnuts, which contain the anti-inflammatory omega-3 fat linolenic acid.||Curcumin in turmeric makes this spice a potent adversary against breast cancer.12|
Lycopene for Breast Cancer Prevention
Lycopene — a carotenoid antioxidant that gives fruits and vegetables like tomatoes and watermelon a pink or red color — has long been identified as a cancer fighter, although most often it’s mentioned in relation to prostate cancer.
Research shows, however, that lycopene may reduce breast cancer risk as well and may be particularly promising for those with difficult-to-treat estrogen receptor (ER)–negative tumors.
Lycopene’s antioxidant activity has long been suggested to be more powerful than other carotenoids such as beta-carotene, and research published in the Journal of the National Cancer Institute also found lycopene to be the most effective carotenoid in reducing breast cancer risk.13
The meta-analysis, which comprised more than 80 percent of the world’s published data on blood levels of carotenoids and breast cancer, revealed women with the highest level of total carotenoids had a 19 percent lower breast cancer risk compared to those with the lowest levels.
It’s clearly beneficial to consume a wide variety of vegetables that contain various carotenoids, but if you’re looking for the one with the greatest cancer-fighting potential of all, lycopene came out on top.
Other Factors May Be Significant
In examining factors influencing why apples, bananas, grapes, oranges and kale were categorized as most significant in the featured study, several powerful phytonutrients, such as flavonoids, and vitamin C were identified as having cancer-killing potential.
Fiber was also an important factor, as were foods with high alpha-carotene content. Alpha carotene is a carotenoid and carotenoids have been recognized for their cancer-preventive capabilities. As the National Health Service14 explained:
One example of a carotenoid is beta-carotene, which can be orange, dark green or red in color. Just 3 to 6 milligrams per day can reduce breast cancer risk, according to the Institute of Medicine. Some of the best sources of carotenoids include spinach, carrots, kale, collard greens, Swiss chard, red bell peppers, mustard greens, tomatoes, sweet potatoes, winter squash, apricots, mangoes, pumpkin and cantaloupe.
Another study specified that vegetables, but not fruits, were associated with reduced breast cancer risk:
“We observed no association between total fruit and vegetable intake and risk of overall breast cancer. However, vegetable consumption was inversely associated with risk of ER(-) (estrogen receptive) breast cancer in our large pooled analyses.”15
Another significant British Medical Journal study16 found that post-menopausal women who increased their alcohol intake by two or more drinks per day incurred a 30 percent increased breast cancer risk.
A Johns Hopkins Breast Center newsletter revealed that cancer prevention is not completely off every hospital’s radar. Some experts are examining less toxic approaches to breast cancer prevention, such as the compound sulforaphane in broccoli sprouts, as opposed to resorting to drugs.17
The Fiber Link
One article noted: “Eating high-fiber foods is also associated with the prevention of cancer, such as raspberries, barley, broccoli, cauliflower, turnip greens, beans and legumes.”18 One of those was a large-scale review,19 conducted by researchers at Harvard T.H. Chan School of Public Health, which determined that eating high-fiber foods brought similar results:
“Breast cancer risk was 12 percent to 19 percent lower among women who ate more dietary fiber in early adulthood, depending on how much more they ate. High intake of fiber during adolescence was also associated with 16 percent lower risk of overall breast cancer and 24 percent lower risk of breast cancer before menopause.”
Notably, there was “a strong inverse association” between fiber intake and breast cancer among all the women in the study, possibly due to reduced estrogen levels in the blood, strongly linked with breast cancer development.
For each additional 10 grams of daily fiber intake consisting of (as an example) an apple, one-half cup of cooked kidney beans, cauliflower or squash consumed in early adulthood, breast cancer risk dropped by 13 percent. It’s likely that some of the reduced cancer risk associated with fruit consumption in the featured study was also due to the fiber content of the fruit.
The Lignan Link
One of the most dramatic game-changers in regard to combating breast cancer are flaxseeds, which possess 100 times more cancer-fighting lignans than any other known plant-based food! Lignans in flaxseeds exert strong anti-estrogenic effects on estrogen receptor–positive breast cancer.20 Women Living Naturally21 listed several anti-cancer measures of lignans:
|Helps breast tissue resist damage from environmental toxins||Comparable to Tamoxifen (drug) in blocking the estrogen receptor||Helps lower the production of estrogen||Creates an improved type of estrogen|
|Helps lower chances of cancer metastasizing (spreading)||Helps halt tumor cell growth||May block blood vessel growth in tumors||Lengthens the menstrual cycle|
Additionally, it’s extremely compelling to note this article’s pithy statement that while women with high lignan levels have fewer incidences of breast cancer, women with low lignin levels have a high rate of breast cancer!
Breakfast, blood sugar, & inflammation
Recent research has shown that Inflammation is responsible for 7 out of 10 Deaths in the United States. But it doesn’t have to be the same way for you.
In fact, in a fairly short amount of time, you could start to experience better sleep…less stomach issues…more energy and stamina…less muscle and joint pain…a drop in weight…lower stress levels…and much, much more!
Learn how to Prevent—Even Reverse—Most Major Diseases by “Turning Off” Inflammation!
Did you know that one of the best times to stretch is right before bed? However…
What stretches should you do? Here’s a 1-minute stretch routine you can do before bed...
Lisa, Yoga Coach
eatlocalgrown / wisemindhealthybody
...easy, 3-minute exercise that completely cured his horrendous snoring! We can both finally sleep!
Today is a good day. Tonight will be even better. Why?
Because you're about to learn easy throat exercises that cure (not just treated) your stubborn snoring – in 3 minutes – starting TONIGHT!
...even if straps, sprays and even torturing CPAP masks have failed you in the past.
Most people heal their snoring in just a few minutes per day using these powerful throat exercises. And they're so easy, you can do them, regardless of your age or physical shape.
Use them anytime, anywhere... even while stuck in traffic or watching TV.
Plus the results are permanent!
Did you know that your bodyfat can become "calorie-resistant"?
True. And it's completely unaffected by even the strictest diets... and most intense exercises.
However, there's good news- Calorie-resistant bodyfat can be now removed...
It's a little-known, calorie-burning hormone we all have... just waiting for the right spark to come alive. It's not thyroid, leptin, ghrelin, insulin, adiponectin, HGH or any other "fat loss" hormone you may know. Read more to find out precisely how to unleash its calorie-burning power:
To your health!
PS - Studies show that it can also reduce your risk of diabetes by 53.7%, a heart attack by 83.3% and stroke by 51.4%. Here's more of the scientific proof...
I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat. This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
If this “hidden” most powerful primal muscle is healthy, we are healthy.
d) Hip Flexors
Take the quiz above and see if you got the correct answer!
In April, 2009, researchers stunned the medical community when they reported chronic inflammation as the root cause of several major diseases.
See, every year 610,000 people in the U.S. die of heart disease. Cancer claims another 584,000...stroke 130,000...Alzheimer's disease nearly 85,000 — and the list goes on.
Truth is, we now know... chronic inflammation is responsible for 7 out of the top 10 leading causes of death in the United States! Hundreds of studies and scientific reviews prove it.
Fortunately, newer research shows you can prevent-even reverse-most major diseases by "turning off" inflammation. And in our new book, we show you how to do just that.
If you or a loved one is suffering from a debilitating condition-and you"re not sure what the culprit is-now's the time to find out...while you can still do something about it!
--> Grab your FREE copy of this groundbreaking soft cover book today (while supplies still last.)
Over the past year, my friend Dave over at PaleoHacks has been working on a super secret cookbook project with our good friend Peter Servold a Le Cordon Bleu trained Chef and owner of Pete's Paleo...
And today, this new incredible Paleo Cookbook is finally available to be shipped right to your door for FREE!
The cookbook is called Paleo Eats, and it's filled with over 80 chef created, insanely tasty Paleo recipes which means they are free from gluten, soy, dairy, and refined sugar.
Get your FREE copy of Paleo Eats Here. (Grab this today, because they only ordered a small batch of these cookbooks for this freebie promotion, and they will sell out FAST!)
Sponsored Health Resources
In the years that I've been working on this website project I've come across some amazing resources by some very special people. I'd like to share them with you here.
NOTE: I update these links often so please check back to see what's new!
1) Everyone knows green smoothies are healthy right? Have you heard of a “red” smoothie? If not, check out this story…
2) Forget what you've read about 10-day lemonade cleanses, 7-day detoxes with green juices and Gwyneth's gruel. All you need to do, and this is perfect for Saturday or or anytime really, is a simple 1-day cleanse.
3) This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
4) I thought it was virtually impossible for a website to be able to tell me anything even a little bit insightful after only submitting my name and date of birth... I was wrong!
5) Turmeric is amazing. The problem is - It's hard to absorb!
6) Wonder why your stomach still sticks out even though you're hammering the core exercises every day? It's a common myth that bulging belly is due to weak abdominal muscles.
7) Even if you're the most active of athletes, you may still suffer from tight hip flexors due to the amount of time you spend each day planted to a chair.
Enjoy! Let me know how these work out for you. And if you run across anything I've missed please let me know.