1 in 28 women is at risk of breast cancer: Consuming 6 foods can significantly reduce the risk

In India, breast cancer has quietly become the most common cancer among women, with nearly 1 in 28 women facing the risk, according to NCDIR-India (2024). While genes and age do play a role, everyday food choices can be powerful in prevention. Nutritionist and weight-loss specialist Leema Mahajan believes that simple, consistent dietary habits can influence how the body responds to cancer-causing changes at the DNA level.
“Diet has the power to heal, balance hormones, and reduce inflammation, all of which play a role in how breast cells grow and repair,” she explains. Here are 6 foods to lower the risk of breast cancer naturally.

This ruby-red fruit is more than just refreshing. Pomegranate is rich in ellagitannins, compounds that help block cancer cells from multiplying. These bioactive elements also reduce estrogen-driven cell growth, one of the major mechanisms linked to breast cancer. Leema Mahajan recommends one cup of fresh pomegranate seeds daily to support hormonal balance and cell protection.

Broccoli, cabbage, and cauliflower are part of the cruciferous vegetable family known for their detoxifying power. These veggies are loaded with sulforaphane, a compound that helps the liver eliminate harmful estrogen by-products. It’s also shown to block the growth of tumour cells in lab studies. Lightly steaming or consuming them raw helps retain their cancer-protective enzymes.

For years, soy was misunderstood, but research now shows that moderate intake is actually protective. Soy, along with Indian dals, contains isoflavones, plant-based compounds that act as gentle natural estrogens. They help stabilise hormonal spikes that otherwise feed breast cancer cells. A regular dose of tofu, soymilk, or cooked lentils can make a difference in long-term prevention.

Vitamin C doesn’t just boost immunity; it also repairs oxidative damage to DNA, one of the earliest triggers in cancer development. Indian superfruits like amla and guava are brimming with this antioxidant. They strengthen immune defences and neutralise free radicals that damage breast tissue. Leema Mahajan often suggests starting the day with one fresh amla or a serving of guava.

Olive oil, often praised in Mediterranean diets, is rich in polyphenols and monounsaturated fats that lower inflammation, a key driver in cancer progression. These compounds also protect healthy cells from mutating. Replacing refined oils with cold-pressed olive oil for light cooking or salad dressing can help maintain a healthier internal environment.

These nutty-tasting seeds are among the best sources of lignans, a type of phytoestrogen that balances estrogen levels and slows down cancer cell growth. Ground flaxseeds also add fibre, which helps flush out excess hormones. A daily spoonful over smoothies, curd, or salads can bring lasting benefits.

This article is for informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making any major dietary or lifestyle changes, especially for cancer prevention or management.