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The Breast Cancer-Fighting Diet Precautionary Plan So What Should we Eat?

The daunting truth was --  that scientists still have lots of questions about the best anticancer diet., reading nutrition studies in search of foods that offered tantalizing hope -- as opposed to hype or potential harm.

Start by changing just one component of your diet at a time; focus first on what seems easiest to you. Don't ever forget that every little change is potentially helpful, and any change is better than none.

Diet Plan 

3 to 6 servings a day of whole grain foods

Skip away white rice as possible-  and now use a variety of whole grains such as brown rice, bulgur, and wheat berries. Buy only whole grain bagels, breads, cereals, crackers, tortillas, and pasta. This to maximizes the intake of fiber, which may fight breast cancer by lowering levels of estrogen in the body.

1 or 2 servings a day of beans

Honestly speak that it will help gastrointestinal tract to adapt, with a minimum of physical and social discomfort, to having beans every day! Put beans in everything from soups to salads to pizza for a huge fiber boost. Always have bean soup on hand, and  eat lots of hummus made from chickpeas. Use a lot of beans .

A handful of nuts several times a week

Nuts are a great source of fiber and another likely breast cancer foe-monounsaturated fats.

9+ servings a day of fruits and vegetables

Eating "five-a-day" consistently. But  moved up to nine or more a day because research shows that fruits and vegetables are packed with promising cancer-fighting phytochemicals. By eating twice as much produce, hopefully it’ll  create a biochemical environment in the body that maximizes the ability to resist cancer.

Getting nine servings a day doesn't happen by accident; it takes thought and planning. So  aim for three servings at each meal plus fruit or veggie snacks each day. Once you get the hang of it, it's much easier than you think. Every single day, try to include something from each of these groups:

• Cruciferous veggies: broccoli sprouts, brussels sprouts, cabbage,auliflower
• Lycopene-rich produce: tomatoes, red grapefruit, watermelon, guava
• Beta-carotene-rich produce: winter squash, carrots, sweet potatoes
• Citrus fruit: oranges, grapefruit
• Berries: strawberries, raspberries, blackberries, blueberries
• Dark green, leafy veggies: spinach, romaine, kale, collards, Swiss chard

Once a week,  eat shiitake mushrooms for their anticancer activity, and fresh or water-packed artichokes for their silymarin content. (Also found in the herb milk thistle, silymarin supports optimal liver function.) The researchers collected tissue samples over the course of the study and found that the men who ate broccoli showed hundreds of beneficial changes in genes known to play a role in fighting cancer!

That’s pretty impressive. What’s even more impressive is the fact that you don’t have to make that drastic of a change to reap the benefits. After all, one serving of broccoli equates to about two spears. So we’re only talking approximately 10 spears a week.

That’s it!

Fatty fish two or three times a week

The omega-3 fats in fish such as salmon, mackerel, white tuna, sardines, and herring may help fight breast cancer. Almost all restaurants have salmon on the menu now, which is what I order when I eat out. And we eat two meals of these fish each week at home. I've eliminated all meat and poultry from my diet to maximize my intake of plant foods. If you do eat meat, buy only very lean cuts and keep your portions small (the size of a deck of playing cards or less).

Garlic, herbs, and spices-used liberally

Every herb or spice increases your intake of phytochemicals that may fight cancer. (And they lend great flavor to my low-fat recipes!)

1 to 2 tablespoons of ground flaxseed a day

Flax is a source of lignan precursors, which are converted inside the body to a weak antiestrogen that may be useful in preventing or treating estrogen-responsive tumors. Flax also supplies a plant form of omega-3 fats. The optimal amount of flax to consume is the subject of much current research.

4 to 6 cups a day of green tea, either hot or iced

Make a half-gallon pitcher of iced green tea every other day. Drink it for the promising anticancer activity of a compound it contains called epigallocatechin gallate (EGCG).

Extra virgin coconut oil for cooking

Research is conflicting, but a low-fat diet does make it easier to stay trim, and that's another way to fight breast cancer. Contrary to mainstream thinking, I believe that virgin coconut oil is the smartest oil you can consume. It is rich in lauric acid, which is known for helping to support your immune system, and it contains no trans fat.

In the Roughage

Taking  vegetables, fruits, beans, whole grains, and nuts,  naturally consume a healthy 25 to 30 g of fiber a day.Reduced alcohol intake. Some studies show that even one drink a day can increase breast cancer risk.

Moving Right Along

Regular exercise is now a must for a healthy weight and to strengthen the immune system. Examined how often you can exercised,  to admit it that is "whenever you can." Regularly walk 2 to 3 miles, 5 to 7 days a week.

Try to be outside daily

to offer thanks for feeling the sun, wind, or rain on your face. Good research now shows the benefits to cancer patients of being in nature. By start supplementing on diet with modest amounts of vitamins, minerals, and herbs. The health benefits of this plant-based diet are greater than the benefits of any supplements. If you were forced to choose only one approach, you'd put your money on the diet!

How Broccoli Fights Cancer

Just a few additional portions of broccoli each week could protect men from prostate cancer. Researchers believe a substance called isothiocyanate in the broccoli sparks hundreds of genetic changes, activating some genes that fight cancer and switching off others that fuel tumors.

Prostate cancer kills more men than any other kind except for lung cancer. Each year, 680,000 men worldwide are diagnosed with the disease and about 220,000 will die from it.The benefit derived from broccoli would likely also be available from other cruciferous vegetables that contain isothiocyanate, including Brussels sprouts, cauliflower, cabbage, arugula, watercress and horseradish.

Broccoli (as compared to other cruciferous vegetables) has a particularly powerful type of sulforaphane, which the researchers believe gives broccoli its particular cancer-fighting properties. It appears that broccoli contains the necessary ingredients to switch ON genes that prevent cancer development, and switch OFF other ones that help it spread.  

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