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Breast Cancer Risk: Do Fruits & Veggies Matter?

Consuming a diet high in fruits and vegetables is a key habit for obtaining and maintaining a healthy weight, and there is strong evidence that obesity or being overweight increases the risk of post-menopausal breast cancer. According to the American Cancer Society, at least 18% of all cancers and about 16% of cancer deaths in the U.S. are related to excess body weight, physical inactivity, alcohol consumption, and/or poor nutrition. However, when it comes to fruits and vegetables alone, the research is not as clear about these foods' direct link to lowering the risk of breast cancer. 

A recent American Institute of Cancer Research (AICR) study published in the British Journal of Cancer, found that consuming high amounts of fruits and vegetables lowers the risk of breast cancer compared to eating smaller amounts. Additionally, the paper found that those with hormone receptor negative tumor types (not associated with estrogen or progesterone) saw an additional benefit of 26% reduced risk.

While the evidence linking diet and breast cancer is still being scientifically discovered, eating a hearty amount of fruits and vegetables still has several other health benefits. These plant foods contain important phytochemicals, fiber and nutrients the body needs for good health, maintaining a healthy weight, and for prevention of many chronic illnesses. The most recent AICR report found that fruits, vegetables and other foods containing fiber are important for preventing cancers of the colon and oral cancers. 

The AICR recommends eating at least 3.5 to 5 cups of fruits and vegetables daily. Here are some tips for incorporating fruits and vegetables into your daily diet:

• Incorporate a variety of fruits and vegetables into breakfast smoothies.
• Add more veggies to your sandwiches or wraps.
• Have a salad with lunch and dinner.
• Add vegetables to soups, spaghetti sauces, and pizza.
• Incorporate fruits and vegetables into snacks.
• Make a choice to include at least 1-2 servings of fruit and/or vegetables every time you eat.

Consuming the recommended amount of fruits and veggies daily, along with maintaining a healthy weight; exercising regularly; avoiding alcohol; limiting consumption of fast foods, other processed foods high in fat, starches or sugars, and sugar-sweetened drinks; and following a plant-based balanced diet are important links to lowering the risk of several cancers.