Although, many risk factors for breast cancer are out of our control, such as the genetic factors (like having the BRCA1 or 2 genes), there is evidence to support that a healthy lifestyle that includes exercise and a nutrient-dense diet may reduce your risk of cancer.

Certain compounds found in food, such as ellagic acid, phytosterols, antioxidants (such as lycopene and beta-carotene), and even fibre, have been found to regulate oestrogen and inhibit cancer cell formation.

Cooked Tomatoes

A carotenoid antioxidant found in tomatoes, known as lycopene, is particularly effective at helping women with the harder-to-treat version of breast cancer (oestrogen receptor (ER)–negative tumours).

The body absorbs lycopene best when tomatoes are cooked, concentrated or processed.

Besides tomatoes, lycopene is found in orange, fruits and vegetables, such as pomegranates, pumpkins and sweet potatoes and carrots (with carotenoids that help regulate cell growth, defence, and repair.

Mushroom

Eating a serving of fungi a day might help protect you from breast cancer. High mushroom intake has also been associated with lower risk of breast cancers among premenopausal women.

Mushrooms are one of the very few foods that inhibit aromatase (pomegranate is another). Several varieties of mushrooms, including the commonly eaten white button and portobello mushrooms, have strong anti-aromatase activity. But consumption of mushrooms protects against more than hormone-dependent cancers.
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In addition to button mushrooms, white, crimini, shitake, oyster, portabella, maitake, turkey tail, and reishi mushrooms all contain bioactive compounds with the potential for potent anti-cancer activity.

These mushroom phytochemicals have anti-angiogenic, anti-proliferative, and other anti-cancer effects, which have been studied so far in relation to stomach, colorectal, breast, and prostate cancers.

Walnuts

Walnuts will help you reduces breast cancer risks in two ways.

The heart-shaped nut contains a vitamin called gamma tocopherol that stops the activation of Akt—an enzyme that is essential for cancer cell survival—without harming healthy cells.

Walnuts also contain cholesterol-like molecules called phytosterols that can help regulate oestrogen levels in men and women and even slow the growth of breast cancer cells by blocking oestrogen receptors.

Tea

Tea, especially green tea, is packed with polyphenols and a sub group called catechins, a class of antioxidants with immense health benefits. One of those benefits includes anti-breast cancer properties.

EGCG, the primary polyphenol in green tea, has been shown to limit the growth of breast cancer cells and other types of cancer cells.
Cruciferous Vegetables

Cruciferous vegetables like brocolli, Cauliflower, cabbage, garden cress, bok choy, broccoli, brussels sprouts and other similar green vegetables can help beat breast cancer.

These vegetables contain an anti-inflammatory compound known as...read more on https://www.planbwellness.com/foods-that-reduce-breast-cancer-risks/