Prevention is better than cure

Prevention is better than cure
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Prevention is better than cure

Healthy lifestyle choices may help lower the risk of cancer and other health conditions, such as heart disease. A healthy lifestyle includes maintaining a healthy weight and eating a healthy diet. Maintaining a healthy weight lowers the risk of breast cancer after menopause. The following are the foods which helps to prevent the development or progression of breast cancer:

Fruits, Vegetables and Whole Grains

Fruits, vegetables and whole grains are known to contain phytochemicals with antioxidant, antiestrogen and chemopreventive properties that may prevent cancer. We recommend five or more servings of fruit and vegetables daily. Cruciferous vegetables (broccoli, cauliflower, kale, cabbage and brussel sprouts) are especially rich in phytochemicals. Whole grains are unprocessed foods that are high in complex carbohydrates, fiber, vitamins, minerals and phytochemicals. High fiber intake may have a positive benefit by altering hormonal actions of breast cancer and other hormonal-dependent cancers. Daily fiber intake should be 25 to 30 grams of insoluble and soluble fiber.

Whole Foods by Plant Family

Grains

Wheat, rye, oats, rice, corn, bulgur, barley

Green leafy vegetables

Lettuce, spinach, swiss chard, endives, beet greens, romaine

Cruciferous vegetables

Broccoli, cabbage, turnip, brussels sprouts, cauliflower, kohlrabi, bok choy, watercress, collards, kale, mustard greens, rutabaga

Umbelliferous vegetables

Celery, parsley, fennel, carrots, parsnip

Allium vegetables

Garlic, onion, shallots, chives, leek

Legumes

Soybeans, peas, chickpeas, lima beans, peanut, carob, dried beans (kidney, mung, pinto, black-eyed peas), lentils

Solanaceous vegetables

Nightshade family:Brinjal, tomatoes

Cucurbitaceous vegetables

Gourd family: pumpkin, squash, cucumber, muskmelon, watermelon

Cancer-Fighting Phytochemicals by Food Source

Sulforaphane

Broccoli sprouts

Isothiocyanates

Mustard, horseradish, cruciferous vegetables

Phenolic compounds

Garlic, green tea, soybeans, cereal grains, cruciferous, umbelliferous, solanaceous, cucurbitaceous vegetables, licorice root, flax seed

Flavanoids

Most fruits and vegetables (cruciferous, garlic, citrus fruits, caraway seeds, umbelliferous, solanaceous, cucurbitaceous vegetables, sage, camphor, dill, basil, mint)

Organo-sulfides

Garlic, onion, leeks, shallots, cruciferous vegetables

Isoflavones

Soybeans, legumes, flax seed

Indoles

Cruciferous vegetables

Carotenoids

Dark yellow/orange/green vegetables and fruitsPrevention is better than cure

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