While breast cancer is one of the most common types of cancer among women, lifestyle habits also play a significant role in preventing the disease. Although genetic and hormonal factors cannot be altered, habits such as maintaining a healthy weight, regular physical activity and a balanced diet can help reduce the risk of breast cancer. In this regard, the nutritional content of the foods we choose to eat also becomes important.

A diet rich in vegetables and fruit, whole grains, pulses, nuts and seeds, and healthy fat sources supports the maintenance of general health through its fibre, vitamins, minerals and antioxidant content. Duygu Özbay, a clinical dietitian at Medline Adana Hospital, offered the following advice: “It is not the right approach to view a single food as a ‘miracle cure against breast cancer’. What really matters is incorporating foods into a balanced and sustainable diet.”

Broccoli and other cruciferous vegetables

Broccoli, cauliflower, cabbage and Brussels sprouts are foods rich in fibre and various plant compounds. Their regular and balanced consumption forms an important part of a healthy diet.

 Red and purple fruits

Fruits such as strawberries, blackberries, blueberries, red grapes and raspberries are rich in polyphenols, which have antioxidant properties. These compounds help protect cells against oxidative stress.

 Pulses

Lentils, chickpeas, dried beans and peas are valuable sources of both plant-based protein and fibre. A diet rich in fibre can also help maintain a healthy body weight.

 Whole grains

Oats, bulgur and wholegrain products support gut health with their high fibre content, while also helping to balance blood sugar levels. They also help maintain a healthy body weight by promoting a prolonged feeling of fullness.

 Walnuts

Walnuts, which contain healthy fats and various antioxidant compounds, can be included in a diet plan provided portion sizes are kept in check.

 Olive oil

Extra virgin olive oil, in particular, is rich in monounsaturated fatty acids and polyphenols. It stands out as one of the key sources of fat in the Mediterranean diet.

 Leafy green vegetables

Spinach, Swiss chard, rocket and similar dark green leafy vegetables are rich in fibre, folate, vitamins and antioxidants. They are good options for increasing vegetable variety in meals.

It is not a single food but the overall diet that matters

No single food is sufficient on its own to protect against breast cancer. A balanced diet, with an emphasis on vegetables, fruit, whole grains and pulses, while limiting processed foods and excessive calorie intake, is a more appropriate approach. In addition, maintaining a healthy body weight, taking regular exercise and limiting alcohol and tobacco consumption are also important components of a lifestyle approach aimed at reducing the risk of breast cancer.