​Top Foods for Good Breast Health
Oct 01th 2021

Top Foods for Good Breast Health

Written by
Karen Roth, MSNC
Karen is a Certified Nutrition Consultant with a Master’s Degree in Holistic Nutrition. She enjoys sharing her knowledge to empower her clients to take control of their health with food and lifestyle choices.

October is Breast Cancer Awareness Month, and although the campaign runs a full month, there are steps we can take every day of the year to improve our health. What we choose to eat can, in many ways, have a direct effect on our health. And eating foods that support breast health is something we can incorporate into our daily routine.

Best Foods for Breast Health

Fruits and vegetables contain powerful phytochemicals that are good for breast health. Carotenoids are abundant in dark green and orange fruits and vegetables such as carrots, yams, and spinach. When purchasing them at the store, make sure they're organic to avoid pesticides.

  • Cruciferous vegetables are especially good and supportive of breast health. Examples of these vegetables include broccoli, cabbage, cauliflower, and Brussels sprouts.
  • Lycopenes have potent antioxidant properties and certainly have a supportive role. Foods high in lycopene include tomatoes, red bell peppers, watermelon, and grapefruit.
  • Omega-3 fatty acids are a good source of lignans, which are beneficial for breast health. Some of the fish highest in omega-3s include sardines, salmon, tuna, mackerel, and halibut. Smaller amounts of lignans are also found in flaxseeds, which can be purchased ground and sprinkled over yogurt, oatmeal, or salads. Flaxseed oil can also be used in salad dressing. 
  • Fiber-rich foods can also benefit breast health by sweeping away toxins. The fruits with the highest fiber content are raspberries, pears, and apples with the skin on. Organic is recommended. Vegetables highest in fiber are green peas, broccoli, and turnip greens. The highest fiber beans are split peas, lentils, and black beans.


Meal Ideas for Good Breast Health

Breakfast

  • 6 oz. cup of plain, fat-free Greek yogurt
  • Fresh raspberries, stirred in
  • 1 Tbsp. ground flaxseeds, sprinkled on top

Lunch

  • Spinach salad with sliced tomatoes, carrots, and red bell peppers
  • 4 oz. of canned tuna (labeled low or no mercury)
  • For the dressing, mix together 1 Tbsp. of flaxseed oil and 1 Tbsp. of Olive Your Heart®, lemon flavored omega-3 olive oil

Dinner

  • 5 oz. of baked salmon
  • Steamed broccoli drizzled with flaxseed oil or Olive Your Heart®, (both only after cooking)
  • ½ cup of cooked quinoa (which has more fiber than rice!)

Snacks

  • Sliced organic apple with 1 Tbsp. of almond butter
  • Small cup of lentil bean soup
  • Smoothie using any milk or milk alternative
    • 1 cup frozen red raspberries
    • 2 cups baby spinach
    • 1 small banana
Featured Articles
The Foundation of Wellness: An Introduction to Mediterranean, MIND, and DASH Diets
Food + Diet / Mar 10th 2025
In today's fast-paced world, maintaining a healthy lifestyle can often feel overwhelming. With countless diets and wellness trends to choose from, it's easy to get lost in the noise. However, three dietary approaches have stood the test of time and research: the Mediterranean, MIND, and DASH diets. These evidence-based eating
Read More
Setting Healthy Diet Goals for the New Year
Food + Diet / Jan 28th 2025
Setting healthy diet goals for the new year is an excellent way to combine your nutrition with exercise and overall well-being objectives. The following are some easy tips to get you started on achieving your goals. Define clear goals. They need to be specific, measurable, achievable, relevant and time bound.
Read More
Conquer the 3 PM Crash: Nutrition and Lifestyle Hacks for Sustained Energy
Health + Wellness / Dec 04th 2024
Why We Get Tired in the AfternoonThe clock strikes 3 PM, and suddenly your eyelids feel heavy. Your energy levels plummet, and the only thing you can think about is a nap or grabbing another cup of coffee. Sound familiar? This midafternoon slump is a common experience for many people,
Read More