Foods to include

Foods

Brown rice, Oatmeal, Corn, Barley, Lentils, Kidney beans, Walnuts, Flaxseed, Nut oils, Basil, Thyme, Rosemary, Coriander, Peppermint, Spinach, Tomatoes, Kale, Berries (blueberries, strawberries, and black raspberries), Pomegranate, Apricots, Watermelon, Red Guava, Grapes, Sweet potatoes, Carrots, Broccoli, Cauliflower, Brussels sprouts, Kale, Cabbage, Olive oil, Egg, Cod liver oil and Poached fish.

The right plant-based diet for you - Harvard Health

Plant Based Diet

A “plant-based diet” includes more plant foods, such as vegetables and fruits, whole grains and legumes (beans), and less animal foods.

LIFESTYLE | AliceOmayo

Plant foods that are low in calories, high in nutrients and dietary fiber should fill 2/3 or more of plate, while animal foods, such as cheese, meat, fish, poultry and eggs, should make up the rest. The plant-based diet is not a vegetarian or weight loss diet; it follows Canada’s Food Guide.

.A plant based diet consists primarily of fruits and vegetables, beans/legumes, nuts/seeds and whole grains. (Link., 2013).

Fruits and vegetables

The antioxidant and fiber content of fruits and vegetables has been hypothesized to protect from Breast Cancer.

High fruit and vegetable consumption may reduce risk of breast cancer, especially aggressive tumors | News | Harvard T.H. Chan School of Public Health

Three studies have suggested a protective effect of vitamin E. In a Danish study, vitamin E intake has been related to a lower risk of Breast Cancer among postmenopausal women and two reports suggest a protective effect of high serum vitamin E on breast cancer risk. (Pierce., 2007)

Cruciferous vegetables

Cruciferous vegetables include broccoli, cauliflower, and cabbage. Indole-3-carbinol contained in these vegetables helps decrease cancer cell proliferation, increase apoptosis, and increases the ratio of weak to strong estrogens (2-OHE/16-OHE) favorably. Breast cancer risk may be reduced by 20-40% with 1-2 servings of cruciferous vegetables daily. (Brew., 2006)

My Medical Mantra - Eating more vegetables interlinked with better artery health for older women

Flax seed

A good recommendation is one table spoon ground organically-grown flaxseeds daily, sprinkled on cereal or salad, or mixed in juice or a smoothie.

In addition to flaxseed high level of omega 3 fatty acids. It is the most abundant source of lignin's containing over 100 times the level found in other plant foods. Gut flora change plant lignin's into compounds that are particularly protective against breast cancer (Voorrips., 2000).

Polyunsaturated Fatty Acids

Polyunsaturated Fats – Why they are regarded as Healthy Fats? - Food Safety Helpline

Polyunsaturated fatty acids include omega 3 and 6 fatty acids. In large quantities and especially if hydrogenated for extended shelf life, oils such as sunflower, safflower, soy, sesame and corn oils can be pro-inflammatory in the body.

Omega 3 fatty acids including EPA and DHA are anti-inflammatory, and include fish oil, flax seed oil and the oil in walnuts. Omega 3 fatty acids are present in fatty fish such as salmon, sardines and mackerel, walnuts, green leafy vegetables and flax seed meal (Messina, 2009) .