Nutritious Eats to Combat Postmenopausal Breast Cancer: A Roundup of 30 Foods

A new study from the University of Navarra in Spain suggests that a diet rich in phenolic acids, specifically hydroxycinnamic acids, could lower the risk of postmenopausal breast cancer by more than 60%. This finding is significant as breast cancer poses a real threat to women going through menopause.

The study, which involved 11,028 Mediterranean women, found that those who consumed the most hydroxycinnamic acids, found in various foods such as coffee, tea, apples, pears, carrots, sweet potatoes, tomatoes, blueberries, cereal grains and bran, cherries, cinnamon, ginger, grapes, lettuce, olives, oranges, pineapples, plums, potatoes, prunes, spinach, strawberries, sunflower seeds, turmeric, basil, marjoram, oregano, rosemary, sage, thyme, and more, had a lower risk of breast cancer.

Particularly noteworthy are the foods that contain high levels of hydroxycinnamic acids, such as plums and prunes, tart cherries, berries, apples, grapes, leafy greens, broccoli, onions, beans, lentils, and radish microgreens. These foods not only provide hydroxycinnamic acids but also other polyphenols like quercetin and anthocyanins, contributing to antioxidant benefits and potential cancer risk reduction.

As women go through menopause, they may experience significant physical and life changes, including mood swings, erratic sleep cycles, and changes in body temperature. Menopause often coincides with shifting life circumstances, such as children leaving home, changes in relationships, and new careers or downsizing homes. During this time, maintaining a diet rich in hydroxycinnamic acids could provide additional health benefits.

It's important to note that while the study indicates a correlation between a diet high in hydroxycinnamic acids and a lower risk of breast cancer, it does not establish causation. However, the findings are promising and warrant further research into the potential benefits of a diet rich in these compounds.

The risk for breast cancer increases after the age of 40 and continues to rise, peaking after a woman's 70th birthday. Given this, it's crucial for women to be aware of lifestyle factors that may help reduce their risk, such as a diet rich in hydroxycinnamic acids.

In conclusion, a diverse range of fruits, vegetables, legumes, and certain microgreens provide hydroxycinnamic acids, contributing antioxidant benefits and potential cancer risk reduction. By incorporating these foods into their diets, women may be able to lower their risk of postmenopausal breast cancer. As always, it's essential to consult with a healthcare provider for personalised advice.

[1] Plums and prunes provide hydroxycinnamic acids along with other polyphenols like quercetin and anthocyanins. [2] Tart cherries are rich in hydroxycinnamic acid as well as anthocyanins. [3] Common fruits such as berries, apples, and grapes contain high levels of polyphenols including hydroxycinnamic acids. [4] Vegetables like leafy greens, broccoli, and onions are also good sources. [5] Legumes such as beans and lentils contain these compounds. [6] Radish microgreens have a high content of hydroxycinnamic acids as part of their phenolic profile.

The study findings suggest that a diet rich in hydroxycinnamic acids, found in plums and prunes, could potentially lower the risk of postmenopausal breast cancer.
Tart cherries, being rich in hydroxycinnamic acids and anthocyanins, may contribute to a healthier diet promoting cancer risk reduction.
Common fruits like berries, apples, and grapes, which contain high levels of polyphenols like hydroxycinnamic acids, are recommended for a healthy-diets approach to women’s health.
Vegetables such as leafy greens, broccoli, and onions, which are sources of hydroxycinnamic acids, could be beneficial for managing certain medical-conditions like breast cancer.
Legumes like beans and lentils, which contain hydroxycinnamic acids, are part of a well-rounded diet that promotes health-and-wellness during menopause.