Are your breasts getting all the nutrients they need? Vitamin D is easily one of the most vital vitamins for breast health. However, it’s one of several nutrients required for good health that also include amino acids, fatty acids, and minerals. All of these substances are important if you want to provide your breasts with the needed nutrients. While Vitamin D is likely the most well-known breast-friendly nutrient, there are several others that you should consider adding to your diet through food and supplements.
There are different nutrients that provide different features for good breast health. For example, Vitamin D is found in foods like fatty fish, eggs, and mushrooms. Studies show that nutrient is critical for helping to reduce the risk of breast cancer. However, if you’re considering supplements for breast health, there are various other ones you might want to consider. For example, fish oil is another anti-cancer substance that’s critical for fighting off cancer cells in the breast. It’s a good idea to consider adding fatty fish or fish liver oil to your diet if you want to benefit from this healthy fat that’s chock-full of omega-3s.
Best Vitamins for Breast Health
If you’re looking for a go-to Vitamin for breast health then you should start with Vitamin D. In terms of breast health several studies show that this particular vitamin is critical for improving breast health. In fact, studies show it’s not just about Vitamin D itself but also how much of the stuff you consume.
Studies show that low levels of Vitamin D can cause a higher breast cancer risk. Scientists are still studying the effects of more Vitamin D with lower breast cancer risk. However, a recent study review that included the University of South Carolina and the University of San Diet made some interesting discoveries.
For example, one study that included 3,300+ participants was done between the years 2002 and 2017. Scientists discovered that a higher amount of Vitamin D in the women’s blood helped to decrease their risk of breast cancer.
This particular vitamin is important for various functions. Vitamin D helps to make bones strong and muscles move. It also boosts the immune system to fight off diseases like cancer.
Health experts recommend that people up to age 70 get 600 International Units (IU) of Vitamin D daily. This also includes pregnant women. The main ways people can get Vitamin D are food, supplements, and sunlight. For example, high-Vitamin D foods include fatty fish, shellfish, and eggs.
On the other hand, there also seems to be a relationship between low Vitamin D levels and a higher risk of breast cancer. More research is needed because no studies have shown a direct link between the two.
Meanwhile, today many people are concerned about getting skin cancer, which has increased Vitamin D deficiency among various population groups. One recent UK study found that the best time to get skin-friendly sun exposure is around noontime for 15 minutes.
Other Key Nutrients for Breast Health
Besides Vitamin D there are other important nutrients/supplements for good breast health:
These are the “healthy germs” in the body that are important for body parts/systems like skin and digestive system. Studies show that there are also lots of probiotics in breast tissue. It’s important to maintain a balance of good/bad germs in the body so probiotic foods and supplements are a good option.
There are several foods that contain probiotics. Yogurt, sauerkraut, and fermented veggies like pickles are a good option. You can also find dietary supplements in health stores that contain friendly bacteria.
The full name is “N-acetylcysteine,” which is a lot tougher for most people to remember. NAC turns into a powerful antioxidant in the body that can help with body functions like a detox. It’s important to note that some medicines Tylenol can reduce the body’s levels of this antioxidant.
This is a mineral that’s critical for different human functions. They include thyroid, DNA, and antioxidants. Selenium is one of the antioxidants that are critical for breast health. The reason is they’re able to protect breast cells by fighting off free radicals that might trigger cancer.
It’s recommended that adults get 55mg of Selenium daily. Some good sources include tuna and Brazil nuts.
You can get this in fatty fish (salmon, mackerel, herring, tuna, sardines, etc.) or fish oil supplements. Fish oil is high in omega-3 fatty acids, which studies show can provide several health benefits. Fish oil has properties that can help fight inflammation. This might also help to lower the risk of breast cancer. It’s also important to get different kinds of omega-3s, including EPA and DHA.
Top Foods for Breast Health
This spice gives curry its flavor and famous bright yellow color. In fact, turmeric has also been used for hundreds of years in traditional Chinese/Indian medicine. Recent studies show that turmeric is also effective for fighting cancer. Researchers are studying if it’s safe/effective to add to breast cancer medicines.
Foods like mackerel, herring, and tuna are good for breast health due to omega-3 fatty acids and Vitamin D. Several studies show that fish-based omega-3s can provide several health benefits. For example, they help to prevent blood vessels from growing in a cancer tumor.
Another study showed that Vitamin D levels are connected to lower breast cancer risk. It’s important to pick options like herring, sardines, and anchovies to reduce mercury levels. That’s because the fish are lower on the food chain.
These seeds along with chia seeds have been trending in recent years. They’re high in heart/brain-friendly omega-3s. Flax seeds are high in several nutrients like antioxidants and fiber. Studies show flax seeds are high in a particular fiber that can fight off breast cancer. When picking flax seed products make sure to go with seeds versus flaxseed oil.
Plant-based protein, in particular, seems to lower the risk of breast cancer. Some good options include quinoa, soybeans, and chia seeds. They also provide other nutrients like iron, folic, and antioxidants. For example, black beans have the same amount of certain antioxidants as cranberries.
This includes ones like cabbage, kale cauliflower, and broccoli. These vegetables are high in Vitamins A/C and plant-based chemicals that can help to fight cancer. The antioxidants can help to counter cancer-causing substances and toxins.
Studies show that vegetables can provide various health benefits. They include lowering breast cancer risk and also preventing breast cancer from returning like vitamins for breast health.