Superfoods for Healthy Boobs

Superfoods for Healthy Boobs

Diet and nutrition play a big part in reducing risk and ensuring good health

Words: Jacquie Dale

Coffee

Swedish researchers have given coffee the thumbs up when it comes to breast cancer risk. The study published in ‘Breast Cancer Research’ suggests that an intake of more than five cups a day significantly reduces the risks of developing one type of breast cancer after menopause. Scientists have reported that just the smell of roasted coffee beans may alter the activity of genes in the brain, helping to relieve the effects of stress and trigger antioxidant activity in the body. The study published in The Journal of Agriculture and Food Chemistry, is the first study to research the effects of the coffee bean aroma on sleep deprivation. Researchers used a medium to dark roasted Columbian coffee and measured gene activity in the brain. This is the first study of its kind to offer clues to the potential stress relaxation activities of coffee aroma.

Fish Oil Supplements

Essential oils like fish oil are necessary in our diet to help form cell membranes in the body, open the door for proper metabolism of sugar in the cells and they help to keep our arteries healthy. According to a recent report in the American Cancer Epidemiology, Biomarkers and Prevention Journal, regular consumption of high strength Omega 3 supplements is linked to a 32 percent reduced risk of breast cancer. Beware of cheap bulk supplements or see-through containers. Fish oil is highly sensitive to heat, light and oxygen. A good product will contain vitamin E, which helps keep the oil fresh. The Therapeutic Goods Administration in NZ requires that fish oil supplements are mercury free. Reducing our overall intake of other fats and increasing our omega 3 intake is one of the most practical things we can do for our health

Green Tea

Not only is green tea an excellent source of antioxidants, but it contains an amino acid called theanine. Theanine helps to reduce mental and physical stress and supports the immune system.  How you brew your tea determines the antioxidant content. Matt Greenwood, Master Tea Taster from the Bell Tea Company says that for best results let your tea bag sit in water for three minutes. Real tea is better for you too, decaffeinated teas tend to have much lower levels of antioxidants. Polyphenols are the healthy compounds found in tea. Green tea contains between 30 and 40 per cent of water-extractable polyphenols, while black tea (green tea that has been oxidised by fermentation) contains between 3 and 10 per cent

Spices

Spices such as turmeric and pepper are under scrutiny as scientists uncover compounds such as curcumin and piperine, which appear to exhibit anti-cancer potential. Curcumin is a natural pigment that gives the spice turmeric its yellow colour. Recent studies have investigated its potential to lower cholesterol levels, improve cardiovascular health, reduce the risk of Alzheimer’s and diabetes. In the kitchen, team turmeric with cruciferous vegetables like broccoli and cauliflower.  Broccoli is a good source of important compounds called sulforaphane and indoles which research suggests are cancer protective.

Magnesium

Because food processing robs many foods of magnesium, many of us risk getting a deficiency. The mineral magnesium combined with vitamin B6 as a supplement can be very effective in reducing premenstrual symptoms such as menstrual cramps, breast tenderness and mood changes. Magnesium is found in green leafy vegetables, nuts and seeds.  Magnesium is often referred to as ‘natures calcium channel blocker’, because of its ability to block the entry of calcium into veins and the heart muscle. This is why magnesium supplements can help with heart function and healthy blood pressure. Nutrients work best as a team, so take a multivitamin containing magnesium, rather than a single supplement.
www.realnutrition.co.nz