If you were told that having certain fruits and vegetables could reduce your risk of breast cancer, then it is extremely likely that you will be motivated to make a few necessary dietary changes. Antioxidant-rich fruits and vegetables are the most ideal way to combat free radicals from invading healthy cells in your body. Breast cancer is a deadly disease that can be caused by a multitude of factors that are beyond your control like your age, gender, genetics, and family history. However, what can be controlled is lifestyle factors such as sustaining a proper body weight, maintaining an active physical life with a systematic exercise routine, and quitting smoking. Another important step is modifying your diet to include the following 5 superfoods that are linked to helping reduce the risk of breast cancer, such as the ones given below.

• Carotenoids and flavonoids

Research published by The American Journal of Clinical Nutrition mentions that a plant-based pattern of diet is proven to reduce your risk of breast cancer. Have more flavonoid-rich fruits like whole citrus fruits and their juices, an assortment of berries, pesticide-free apples, and vegetables like beans, broccoli, Brussels sprouts, garlic, leek, and onion. Carotenoid-rich foods like apricot, cantaloupe, grapefruit, guava, mango, nectarine, orange, peach, tomato, and watermelon, and vegetables like asparagus, beetroot, colored bell peppers, carrot, corn, kale, mustard and collard greens, pumpkin, different types of squash, sweet potato, and yam too can help block tumor growth. Fighting inflammation via antioxidants found in fresh herbs like basil, celery, chamomile, coriander, parsley, peppermint, rosemary, oregano, and thyme is also a must-do. Health experts recommend you have more than 5 servings of fruits and vegetables every day.

• Fiber

One of the reasons women can develop breast cancer is because of excessive estrogen production in the body. Fiber-rich foods like barley, beans, brown rice, corn, oatmeal, whole grains, and legumes aid the digestive system to eliminate excess estrogen and toxins from the body. They also contain anti-cancerous chemicals called polyphenols, therefore helping to reduce the risk of breast cancer.

• Healthy fats

Your body requires healthy fats like polyunsaturated and monounsaturated fats in moderate amounts from plant sources like avocados, olives, flax seeds, and walnuts for proper functioning. Omega-3 fatty acids are healthy fats found in fresh-water fish like salmon, sardine, and herring, and in cod-liver oil. Intake of these foods reduces the risk of breast cancer by at least 20%.

• Catechin

Green tea inhibits the growth of cancer cells because it contains high concentrations of catechin, a powerful cancer-fighting chemical found exclusively in this plant. The polyphenols in green tea are powerful antioxidants that protect against free radicals that can damage DNA and cause cell mutations, ultimately leading to cancer.

• Capsaicin and curcumin

A chemical compound called capsaicin found in hot chili peppers is known to not only prevent the growth of malignant cells but also restrain it from spreading. Curcumin, a very powerful anti-inflammatory and antioxidant-rich spice is known to reduce the harmful effects of cancer cells and reduce the risk of breast cancer in women.

While these foods are linked to reducing the risk of breast cancer, consult your doctor specifically about the same before beginning a certain diet.