Foods that fight breast cancer

Gert Coetzee, pharmacist and founder of The Diet Everyone Talks About, gives us a round-up of foods that can decrease your risk for breast cancer.


According to scientists from the City of Hope’s Beckman Research Institute, the crunchy seeds of a pomegranate contain ellagic acid (natural phenol antioxidant) which is a potent antioxidant that may inhibit an enzyme that plays a role in breast cancer development. 

Sprinkle pomegranate seeds on any dessert or simply squeeze out the pomegranate juice and drink it.


Mushrooms block aromatase which is a protein that is linked to most breast cancers.  A higher mushroom intake is therefore associated with a lower risk of breast cancer amongst women according to a study published in Nutrition and Cancer in 2010.

Toss some fresh mushrooms in stir fries, lasagne or soup to add key nutrients with no fat.


Eggs contain choline (a water-soluble vitamin) which is associated with a 24% reduced risk of breast cancer according to a US study which involved more than 3 000 women.

Eggs can be enjoyed scrambled, used to make an omelette, poached or sunny-side up with some veggies on the side.


Research shows that blueberries contain pterostilbene, a naturally occurring compound which can halt the growth of breast cancer tumours by causing cancerous cells to self-destruct.

Add blueberries between layers of low-fat yoghurt and granola to make a delicious dessert or breakfast.


Salmon is one of the few foods that contain vitamin D which is known to prevent cells from becoming cancerous.  According to researchers at Toronto’s Mount Sinai Hospital, the increased intakes of vitamin D are associated with a 24 percent reduction in the risk of developing breast cancer.

Salmon can be enjoyed in green salad or with steamed vegetables on the side.


Plums and peaches contain two types of antioxidants that may help kill breast cancer cells according to researchers at Texas & AM.

Add peach and plum slices to cereal, oatmeal or simply eat a whole fruit as a snack.


According to a study in the American Journal of Epidemiology, the vitamin B in spinach is necessary for proper cell division which helps in reducing the chances of getting breast cancer.

Spinach can be enjoyed with scrambled eggs or in an omelette.


Walnuts contain omega-3s, antioxidants and phytosterols (molecules related to cholesterol) which may help slow down the growth of cancer cells.

Make a breakfast bowl of cooked oatmeal topped with walnuts and yoghurt or toss some walnuts in a salad.


Finnish scientists determined that rye bread contains fibre, vitamins and minerals that make it a breast cancer fighter.

Enjoy a hearty meal of rye bread and vegetable soup.


Apple peel is a rich source of antioxidants, fibre and other compounds needed for anti-cancer nutrition which means that it’s advisable for you not to peel your apples when you eat them. 

Crunch into a delicious whole apple or slice and enjoy your apples with some peanut butter as a healthily decadent snack.

Instead of only focusing on weight-loss foods this summer, choose foods that also help you reduce your risk of developing breast cancer.

For more information about The Diet Everyone Talks About, visit