Food

Amount

Rationale

Cold-water fish
(salmon, cod, halibut)

8 ounces, 2–3x/week.

Contains omega-3 fatty acids, which support cell health and boost immunity.

Cruciferous vegetables
(broccoli, cauliflower, cabbage, brussels sprouts)

At least one serving per day.

In addition to being rich in vitamin C (shown in studies to be a strong protective agent against breast cancer) and other antioxidants, these vegetables contain nutrients that prevent estradiol (one of the three primary forms of estrogen) from being broken down into a compound associated with breast cancer.

Flaxseeds
(whole seed, not just the oil)

2 tablespoons, ground, per day.

Help balance hormones by preventing excess estrogen from being reabsorbed into the body through the digestive tract. (Women with higher estrogen levels are at increased risk for breast cancer.) Also contain omega-3 and omega-6 fatty acids.

Green tea
(Camellia sinensis)

Any amount is beneficial, but the more the better to inhibit tumor growth.

A potent antioxidant, green tea contains compounds called catechins or polyphenols (epigallocatechin gallate, or EGCG) shown in studies to inhibit cancer growth.

Olive oil

Whenever cooking with vegetable oil, replace with pure olive oil. Drizzle olive oil on vegetables and fresh bread.

Contains health-promoting antioxidants. Associated with lower incidence of breast cancer in Mediterranean populations.

—R.M.

Sources: Mark Gignac, ND, of the Seattle Cancer Treatment and Wellness Center; “Vegetables, fruit, antioxidants, and cancer: a review of Italian studies,” European Journal of Nutrition, 2001, vol. 40, no. 6; “Green tea inhibits vascular endothelial growth factor (VEGF) induction in human breast cancer cells,” Alternative Medicine Review, 2002, vol. 7, no. 5.