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October marks Breast Cancer Awareness Month, a time to shed light on prevention, early detection, and lifestyle choices that can make a difference. While genetics play a role, studies show that a balanced diet and healthy lifestyle can significantly reduce the risk of breast cancer. Including fiber-rich foods, whole grains, fresh fruits, vegetables, and good fats like olive oil can support hormonal balance and cellular health — small, conscious changes that provide long-term protection.
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In honor of Breast Cancer Awareness Month, Dr. Sudipto De, a robotic cancer surgeon specializing in genetics and onco-nutrition who practices at Metro Hospitals of Delhi NCR, shares five powerful dietary additions that can help reduce the risk of developing breast cancer.
In an Instagram video shared on Oct. 22, the oncologist emphasizes, “Fill your plate with some whole grains, olive oil, fruits, and nuts, and see big protection with small changes,” and suggests the following dietary changes.
Mediterranean diet with EVOO
Dr. Day recommends following a Mediterranean diet — rich in whole grains, fresh fruits and vegetables — highlighting extra virgin olive oil as a key ingredient for breast cancer prevention. He explains. “This diet includes whole wheat and whole grains. Additionally, fresh fruits, vegetables, nuts, and sometimes fish are also included. A key ingredient in this diet is olive oil, which provides good fats to the cells. Additionally, it can also help the cells recover.”
fiber
According to oncologists, fiber helps in hormonal regulation, thereby reducing the risk of breast cancer. He elaborates, “Fiber is found in whole grains, oats, lentils, chickpeas and beans. Fiber keeps estrogen levels balanced and flushes out toxins. According to studies, consuming 10 grams more fiber every day reduces the risk of breast cancer.”
cruciferous vegetables
Cruciferous vegetables may help slow the progression of cancer cells due to the presence of a special compound called sulforaphane. “Cruciferous vegetables, such as cauliflower, cabbage, or if you want to be fancy, kale and broccoli, contain the compound sulforaphane, which slows the growth of cancer cells. Additionally, this compound improves estrogen metabolism,” explains Dr. Dee.
flax seeds
Oncologists explain that flax seeds contain compounds called lignans, which act as both antioxidants and phytoestrogens. Lignans can balance hormones and slow tumor growth.
Jamun
According to Dr. Dey, jamun may also help in the prevention of breast cancer due to its high antioxidant content. He explains, “Berries, such as strawberries and various other berries, are rich in antioxidants. They reduce oxidative damage to cells and protect them.”
Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
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