A FIGHTING CHANCE

A GUIDE TO HEALTHY EATING TO HELP PREVENT AND OVERCOME BREAST CANCER

Breast cancer | Breast awareness | Number crunching | The causes of breast cancer | Why the link with meat and milk | Think and eat positive | A healthy diet | The best of the bunch | Fantastic foods | A week of cancer-busting recipes

A HEALTHY DIET...

A healthy diet for breast cancer is also a healthy diet for life. The nutrients you need to combat breast cancer will protect against other diseases. A healthy diet then contains a wide range of fresh fruit and vegetables, wholegrains (wholemeal bread, wholegrain pasta, brown rice and oats), pulses (peas, beans and lentils), nuts and seeds. Peas are best eaten raw or lightly steamed, not boiled endlessly. Raw sprouted chick peas, mung beans and adzuki beans are packed with nutrients. A healthy diet is rich in disease-busting antioxidants that protect against cancer, diabetes, heart disease and stroke. The high blood levels of antioxidants in vegetarians and vegans are one of the reasons for the lower incidence of chronic diseases amongst them.

A healthy diet should provide plenty of fibre, protecting against breast and bowel cancer as well as heart disease. Fruit, vegetables and wholegrain foods (including wholegrain cereals) are all excellent sources of fibre. A healthy diet contains plenty of valuable vitamins and minerals, again protecting health. It should also contain a source of ‘good’ fats including the omega-3 fatty acids shown to protect heart health and fight breast cancer. Good sources include flaxseeds, hempseeds and oils made from them, walnuts and dark green leafy vegetables.

A healthy diet should contain little or no saturated fat, animal protein and cholesterol. We don’t need any of these baddies. The government advises replacing saturated fat with unsaturated. This means eating more avocados, nuts, seeds and using vegetables oils and spreads such as flaxseed oil and soya spread in place of butter. We do need some protein but all plant cells contain some so it’s not hard to make sure that your veggie or vegan diet supplies enough (pulses, nuts and seeds are particularly rich sources). Protein deficiency is very rare in developed counties. Plants do not contain cholesterol, so a vegan diet is cholesterol-free. We don’t need to eat cholesterol (and it’s better not to); our livers can produce as much as we need.

Red meat, poultry, cow’s milk, cheese, butter, cream, ice-cream and milk chocolate all contain the unhealthy saturated type of fat linked to breast cancer and several other cancers, heart disease, stroke, obesity and diabetes. Some of these foods contain substantial amounts:

The fat content of selected dairy foods

Butter is over 80 per cent fat of which most is saturated! It is incredibly unhealthy. As the table above shows, plant-based fat spreads are a much healthier option. If you like eating fresh bread, try dipping it in flaxseed or hempseed oil with some balsamic vinegar, an even healthier option.   

Saturated fats from meats, whole milk, cream and butter are responsible (along with lack of exercise) for the huge rise in obesity we are seeing. Being overweight or obese increases the risk of many health problems including breast cancer. Vegetarian or vegan diets contain much less saturated fat. Many vegetarians and vegans don’t have to worry about their weight, as their diet is so low in ‘bad’ fats anyway. A veggie or vegan diet can be used to lose weight without limiting the amount of food you eat. This is dieting without denial! For more information on how to successfully lose weight the veggie way see the VVF guide the V-Plan Diet (available from www.vegetarian.org.uk or telephone 0117 970 5190 for your copy at £2.50 inc p&p).

A healthy diet does not contain animal hormones and growth factors linked to breast cancer and other illnesses including teenage acne!

A diet containing saturated fat, animal protein, cholesterol, hormones and growth factors is not a healthy diet. Meat and dairy products contain all these unhealthy components whereas a vegan diet rich in fruit and vegetables, wholegrains, pulses, nuts and seeds offers significant health benefits that can help prevent and overcome breast cancer.

What do I need each day?

• At least five (aim for seven to 10) portions of organic fruit and vegetables including green leafy vegetables, salad vegetables, orange vegetables (carrots, squash and sweet potatoes), fresh and dried fruits. Go for the brightly coloured ones to boost your antioxidant intake
• Three to four servings of wholegrain foods (wholemeal bread, wholegrain pasta, brown rice and oats)
• Two or three servings of pulses (peas, beans and lentils) nuts and/or seeds. Add to meals or just snack on them!
• A small amount of vegetable oil (flaxseed, hempseed, rapeseed oil or virgin olive oil). Make sure to include a daily source of omega-3 (ground flaxseeds – great sprinkled on breakfast cereals – or oil made from them and/or walnuts and green leafy vegetables)
• At least one B12-fortified food (fortified soya milk or breakfast cereal – essential if vegan) or take a B12 supplement (as directed on the packet)
• 1-2 litres of water per day (at least eight glasses spread through the day)

THE BEST OF THE BUNCH

To paraphrase a very famous quote – all vegetables are equal, but some vegetables are more equal than others! There are vital nutrients to be found in all plant foods (edible ones that is!). But some go that bit further – they are jam-packed with health-promoting goodies such as antioxidants.  

Antioxidants

Antioxidants are the good guys battling to preserve your health. They go around the body mopping up destructive molecules called free radicals which are produced when your body breaks down food or as a result of exposure to harmful chemicals (including cigarette smoke) or radiation. Free radicals damage cells and play a role in many diseases – especially cancer. Low levels of antioxidants in the blood are a sign of poor immunity and disease. So a good supply of antioxidants is crucial for health. Think of a great big fresh salad with green leafy vegetables, tomatoes, sprouted seeds, mango and avocado as sending the cavalry in! People who eat lots of fruit and vegetables (and therefore antioxidants) have less cancer, heart disease and neurological (nerve) diseases. Antioxidants also protect against macular degeneration, an eye disease that affects older people. Oh yes, and they are anti-aging too!

Caution: there is some evidence that certain antioxidant supplements (especially beta-carotene) may be harmful to some people. You can get all the antioxidants you need by eating a well-balanced vegan diet rich in brightly coloured fruit and vegetables and containing a good source of unsaturated vegetable oils.

Carotenoids

Carotenoids are a group of important nutrients responsible for the deep colour of some fruits and vegetables. As a rule of thumb the greater the intensity of the colour the more carotenoids contained. Perhaps the best known one is beta-carotene which is converted to vitamin A and acts as an antioxidant mopping up damaging free radicals.  

Good sources of carotenoids (always try to buy organic):

• Sweet potatoes
• Carrots
• Kale
• Spinach
• Squash
• Spring greens
• Coriander
• Thyme
• Romaine lettuce

To get the best out of these foods eat them raw or lightly steamed.

FANTASTIC FOODS

What follows is a list of some of the best foods you can eat, what they contain and why they are so good for you (again – buy organic). It is by no means all inclusive – there are endless exciting options in the world of plant foods, but here are some ideas to get you started...

Berries

Raspberries, strawberries, gooseberries, blackberries, blackcurrants, blueberries and redcurrants are all crammed with vitamin C, fibre, folic acid and other valuable nutrients that can help combat breast cancer. However, perhaps their best asset is that they are among the fruits highest in antioxidant content. This means they can help you prevent or overcome breast cancer and keep you fighting fit.

Cranberries

Cranberries are an outstanding source of antioxidants. They are also a very good source of fibre and manganese. Cranberry juice can also help ease cystitis. Several scientists are looking at how cranberries could help protect against heart disease and stroke, boost the immune system and act as an anti-cancer agent. Again, the antioxidants and fibre make these little jewels in the fight against breast cancer.

Caution: cranberry juice may cause adverse effects in people taking warfarin. If you are concerned, see your GP. 

Cruciferous vegetables

Spring greens, broccoli, Brussels sprouts and kale provide a good source of folic acid, vitamin C and fibre, all important for preventing or overcoming breast cancer. However, the most striking feature of these vegetables is their high concentration of a substance called sulphurophane. This is a well-known protector against cancer and eating these vegetables regularly reduces the risk of lung, stomach and breast cancer.

Dried fruits

Dried fruit such as currants, sultanas, raisins, dates, figs and apricots provide a good source of fibre which protects against breast cancer. They also provide a rich source of B vitamins and the minerals calcium, iron, magnesium, phosphorous, potassium, sodium, copper and manganese. Keeping up a good supply of vital minerals is essential to help you combat disease. Go for the unsulphured (organic) varieties.

Fats

We don’t need saturated ‘bad’ fat in the diet but we do need unsaturated ‘good’ fats (including omega-3s) for a wide range of functions. Evidence shows that omega-3s can help prevent breast cancer. The best way to obtain them is from plant sources, rather than oily fish which are often dangerously contaminated with mercury, PCBs and dioxins. Flaxseeds (also known as linseeds) are one of the best sources. All you need is one teaspoon of flaxseed oil or one tablespoon of ground flaxseeds daily. Buy them loose and grind them up a little at a time and store in a sealed container. Whichever form you use, it’s important to store the oil or ground seeds in the fridge. Use as quickly as you can for the greatest benefit.

Garlic

Garlic has been used for hundreds of years to combat a host of ailments. It offers many health benefits including helping to maintain a healthy heart and circulation. Garlic contains antioxidants and is renowned for it beneficial effects on the immune system, crucial in the fight against breast cancer.

Ginger

May help clear a blocked nose and maintain a healthy circulation. Ginger contains antioxidants and can also aid digestion. Stress can lower the body’s ability to fight disease so it is important to relax. Try a gentle cup of lemon and ginger tea to soothe your stomach and help you calm down after a hard day. Ginger is great in stir fries and curry and you can put a healthy zing in soup by adding ginger, garlic and lemongrass. Also, try juicing organic carrots and apple with a little grated ginger.

Nuts

Almonds, Brazils, hazelnuts, cashews, macadamias, pistachios, pecans and walnuts are high in fibre and protein and rich in a wide range of vitamins and minerals. They are a good source of unsaturated fats which lower cholesterol. Walnuts are a good source of omega-3. The fibre, protein, vitamins and minerals and ‘good’ fats in nuts provide a little powerhouse that will help you stave off breast cancer and other diseases. Pistachios are a good source of antioxidants and contain more of the antioxidants lutein, vitamin A and vitamin E than other nuts.  

Caution: nuts are high in fat so avoid eating too many. This isn’t usually a problem as nuts are so filling. Avoid salted nuts because of their high salt content.

Oats and other wholegrains

Wholegrains have not had the tough bits called bran and germ removed by milling. Consequently they contain loads more nutrients. They are a far superior source of fibre which has been shown to prevent breast cancer. Wholegrains (especially oats) have cholesterol-lowering properties which is good for your heart. Refined grains, such as white rice and white flour, have both the bran and germ removed. Although vitamins and minerals may be added back after milling, they still don’t have as many nutrients or fibre as wholegrains which are a particularly good source of protein, antioxidants, B group vitamins, vitamin E and minerals (magnesium, manganese, phosphorus and selenium). Why eat nutritionally inferior white bread, white rice and white pasta, when you can get wholegrain varieties bursting with the nutrients that can help prevent or overcome breast cancer? Try the wholegrain varieties today – they are more satisfying and taste much better!

Pomegranates

Pomegranates are an extremely good source of vitamin C. Also rich in vitamin B5, potassium and disease-busting antioxidants. The antioxidants in pomegranate juice (punicalagins) are particularly good at mopping up harmful free radicals; important in preventing or overcoming breast cancer. Pomegranate juice can lower blood pressure and has been found to be effective in lowering the risk of heart disease and stroke. Other research indicates that pomegranate juice may be effective against prostate cancer and osteoarthritis. Even if you just buy one carton a week – this vibrant juice could help. 

Pulses

Pulses (choose organic) include the whole range of peas, beans and lentils:

• Red, green and brown lentils
• Black-eyed beans
• Peas
• Chick peas
• Broad beans
• Kidney beans
• Butter beans
• Baked beans
• Pinto beans
• Adzuki beans

You can add pulses to soups, stews, curries and chilli. You can use them in salads too! 
Pulses are a great source of protein, fibre and iron. Try to combine foods containing vitamin C with (such as peppers or dark green vegetables or orange juice) with your meal to help you absorb the iron. By swapping meat-based meals for ones made with peas, beans or lentils you will not only reduce your fat intake (linked to breast cancer) but you will increase the amount of fibre in your diet which can help prevent or overcome this disease.  

Quinoa

Quinoa (pronounced ‘keen-wah’) is a highly nutritious grain with ancient origins. Along with corn and potatoes it was one of the three staple foods of the Inca civilization who referred to it as the “mother of all grains”. Its protein content is very high and it contains a balanced set of all eight essential amino acids (the build blocks of protein), making it an unusually complete food (like soya). It is a good source of fibre, phosphorus and is high in magnesium and iron. Quinoa is gluten free which makes it a good choice for people who are allergic to wheat. For good breast health, replace all refined carbohydrates (white rice, white pasta, and white cous cous) with wholegrain products such as Quinoa. It’s easy to prepare – measure one cup or 240 ml of grain (serves two), rinse in a fine mesh strainer and put the grains into a saucepan. Add two cups (480 ml) water. Cover and bring to the boil over high heat. Turn heat down to low and simmer for 15 to 20 minutes. Use quinoa in place of any rice dish and enjoy its light, chewy texture and nutty flavour.

Seeds

Pumpkin, sunflower and sesame seeds are an excellent source of protein, fibre, B vitamins, vitamin E and minerals including magnesium, iron, phosphorus, selenium and zinc. In addition, they contain omega-6 and omega-3 fats. All in all, little powerhouses of goodness that can help combat breast cancer! Pumpkin seeds are a good source of zinc which helps maintain a healthy immune system. Sunflower seeds are a good source of omega-6. Sesame seeds are an exceptionally good source of calcium. Sprinkle them on salads and stir-fries or just snack on a handful now and again!

Shiitake mushrooms

Like other mushrooms, Shiitake mushrooms are an excellent source of B vitamins. A compound in shiitake mushrooms called lentinan is believed to stop or slow the growth of cancer. Another substance (1,3-beta glucan) is also said to slow cancer and lessen the side effects of chemotherapy. They also contain a compound called eritadenine which is thought to lower cholesterol. These claims are currently being studied. You can substitute ‘normal’ mushrooms for shiitake mushrooms or combine them both together in your cooking. Try Shiitake mushrooms with garlic on toast for a tasty winter breakfast.

Soya

Eating lots of soya during your teenage years has been shown to protect against breast cancer later in life. Soya offers many other nutritional benefits. It is a particularly good source of protein containing all eight essential amino acids which we need (as does quinoa). Amino acids are the building blocks of protein. Soya products provide a rich source of unsaturated ‘good’ fats including omega-3 and are free of cholesterol – as are all plant foods. Soya protein actually lowers ‘bad’ cholesterol levels in the body.

Soya products provide an excellent source of disease-busting antioxidants, B vitamins (including folic acid) and iron. Calcium-fortified soya products such as soya milk and tofu provide a valuable source of this important mineral. Many whole soya foods also contain valuable fibre which is important for good bowel health and also lowers cholesterol. Soya foods can be used in place of meat, fish or dairy foods. Soya is clearly a healthy option in the battle against breast cancer.

Watercress

Previously regarded as little more than a garnish, watercress has finally been given the recognition it deserves. It is a great source of nutrients such as vitamins A and C and calcium. Watercress contains compounds that help prevent DNA damage in white blood cells (important immune cells). This damage is considered to be an important trigger in the development of cancer. Watercress also boosts the level of antioxidants in the blood. Watercress sandwiches made with yeast extract and wholemeal bread make a delicious lunch. And watercress soup – surely one of the best soups ever?!  

Yams and sweet potatoes

Yams are similar to sweet potatoes and can be cooked in much the same way as the good old spud. They are high in vitamins B6 and C, fibre, potassium and manganese. Sweet potatoes are rich in fibre, vitamins A, B6 and C. They both release their sugars more slowly into the bloodstream so the energy they provide is spread out over time unlike the quick burst you get from a ‘normal’ potato. This can help protect against obesity and diabetes. If you have diabetes, they are a good alternative as they can help stabilise blood sugar levels. You can make delicious mash by mixing up your root vegetables (yams, sweet potatoes, carrots, parsnips). Sweet potatoes are great in curries or just simply baked. The vitamins, minerals and fibre found in yams and sweet potatoes make them a good healthy option.  

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© Vegetarian & Vegan Foundation (VVF) 2007. Registered Charity 1037486.
Recipes by Jane Easton, VVF.
Published by the Vegetarian & Vegan Foundation, 8 York Court, Wilder Street, Bristol BS2 8QH.
T: 0117 970 5190 E: info@vegetarian.org.uk W: www.vegetarian.org.uk

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