October is breast cancer awareness month, but it is not only important in the month of October to be aware of breast health and breast cancer. Both men and woman should be taking steps each day to support breast health. Please be sure to get your yearly mammograms, daily exercise, slow down, and find time for mindfulness and gratitude.
One way to help, is by making mindful choices in the foods we eat. Foods that help support healthy breasts are rich in vitamins A, C, D, Selenium, Sulforapane, and Omega 3 fatty acids.
Where to Find Vitamin A
Chicken Brown Rice
Beef Lentils
Turkey Eggs
Fish Cashews
Brazil Nuts Milk/Yogurt
Sunflower seeds Spinach
Where to Find Vitamin C
Citrus (oranges, kiwi, lemon, grapefruit)
Bell peppers
Strawberries
Tomatoes
Cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower)
White potatoes
Where to Find Vitamin D
Cod liver oil
Salmon
Swordfish
Tuna fish
Orange juice fortified with vitamin D
Dairy and plant milks fortified with vitamin D
Sardines
Beef liver
Where to find Selenium
Beef
Turkey
Chicken
Eggs
Cottage Cheese
Brazil Nuts
Where to find Sulforaphane
Try to add any of the foods on the diagram each day to at least one meal.
Where to find Omega 3’s Fatty Acids
Wild caught cold-water fish such as salmon, mackerel, tuna, herring and sardines.
Nuts and Seeds - flaxseed, chia seeds, and walnuts.
Plant oils - olive oil.
Due to foods being overly processed today, it sometimes can be difficult to get the amount of vitamins and nutrients in our foods needed to be beneficial. Therefore, I suggest talking with your practitioner to see if adding daily supplements is advisable to help enable you to nourish your body fully.