15 Foods to Prevent Breast Cancer

Omega-3 fatty acids

Found abundantly in cold-water fish, omega-3 fatty acids are an essential nutrient that supports your immune system.

Researchers in one 2015 study assessed the potential impact of omega-3s on women who are obese and have dense breasts. Women with dense breasts are six times more likely to develop breast cancer than women who have less dense breast tissue.

In this study, breast density declined in relation to the amount of omega-3 fatty acid being administered. This is thought to reduce the overall risk for breast cancer. No specific dosage recommendation exists at this time.

High levels of omega-3s can be found in:

  • salmon
  • sardines
  • herring
  • fish oils, such as cod liver oil

Lesser amounts can be found in:

  • walnuts
  • flaxseed
  • nut oils

Lignans and saponins

Lignans and saponins are polyphenols and may have anticancer properties. They’re often found in beans, such as:

  • lentils
  • split peas
  • kidney beans

Beans are also high in:

  • antioxidants
  • protein
  • folate
  • fiber

Whole grains

Whole-grain foods also tend to be high in anticancer polyphenols. They often include other key nutrients, such as fiber, magnesium, and protein.

Popular whole-grain options include:

  • brown rice
  • oatmeal
  • corn
  • farro
  • barley