Shafaqna Health: Breast cancer is one of the most commonly diagnosed cancers among women, and while no single food can prevent it, research continues to reveal that what’s on your plate matters.1 Fruits, in particular, are getting a second look for their potential protective role.
A high fruit intake has been linked to a 7% lower risk of breast cancer.2 Fruits contain fiber and phytonutrients—notably polyphenols, anthocyanins, fisetin, quercetin, hesperidin and limonene—that appear to be the most significant factor in reducing breast cancer risk, says Natalie Ledesma, M.S., RDN, an oncology dietitian at the University of California, San Francisco Helen Diller Family Comprehensive Cancer Center.
While the evidence is encouraging, Ledesma notes that most of the fruit and breast cancer research is still preclinical or observational. Wendy Y. Chen, M.D., M.P.H., a breast cancer medical oncologist at the Dana-Farber Cancer Institute, agrees that fruits are a valuable addition to the diet, but emphasizes that the overall dietary pattern matters most.
Even so, considering that 9 out of 10 Americans fall short of daily fruit recommendations, focusing on eating more fruit is a smart strategy.3 Here are four fruits with some of the strongest evidence, along with easy ways to eat more every day.
1. Apples
Apples don’t always get the credit they deserve because they’re overshadowed by flashier, brightly colored fruits. Yet, apples are actually among the most polyphenol-rich fruits, and the research connecting them to breast cancer risk reduction is striking on several fronts.
Observational studies link apple consumption with a lower risk of breast cancer.4 Quercetin, one of apples’ most abundant polyphenols, has drawn particular scientific attention for its potential role to target multiple pathways involved in cancer cell growth, cancer cell death and the spread of tumors.5
Don’t skip the peel to get the maximum benefits. Apple peels are rich in triterpenoids, compounds that have been shown to slow tumor growth in animal studies and trigger cell death in triple-negative breast cancer cells.6
Slice them up for salads, dice them for oatmeal or enjoy a whole apple, with or without some nut butter, for a snack.
2. Berries
Blueberries, strawberries, raspberries and blackberries are already nutritional overachievers. They’re high in fiber and brimming with polyphenols. Now there’s growing evidence that their phytonutrient profile may extend to breast cancer risk reduction.
Studies have long documented the potential cancer-protective properties of berries, primarily crediting the anthocyanins and flavonoids in these deeply hued fruits.78 The latest evidence involves blackberries. Researchers believe blackberries may work in multiple biological pathways, including inhibiting the spread of breast cancer cells.9
One of the anthocyanins in berries, delphinidin, has been shown in laboratory studies to inhibit tumor growth and reactivate the antitumor immune response in triple-negative breast cancer cells.10
Berries can be added to Greek yogurt, pancake batter, oatmeal and smoothies. When fresh berries are out of season, look for frozen berries for the same antioxidant boost.
3. Cherries
These deeply pigmented stone fruits are rich in anthocyanins, the same plant pigments responsible for the dramatic red, blue and purple hues in berries.
One recent animal study suggests the anthocyanins in dark sweet cherries may slow the growth and spread of triple-negative breast cancer, one of the most aggressive forms of breast cancer.11 Anthocyanin intake before tumor development significantly delayed tumor growth without any signs of toxicity. When combined with the chemotherapy drug doxorubicin, the dark sweet cherry extract also supported body weight maintenance, an effect not seen with chemotherapy alone.11
Beyond their anthocyanins, cherries deliver vitamin C, potassium and fiber. Additional studies suggest the anti-inflammatory properties of cherries may play a role in their potential cancer-protective effect.12
They are delicious eaten by the handful during peak summer season and also work well in grain bowls, salads and parfaits.
4. Dried Fruit
Raisins, dates, figs and prunes may be more powerful than you think. While dried fruit sometimes gets a bad rap for its calorie density, evidence is mounting that it deserves a spot in a cancer-protective eating pattern.
It’s true that drying concentrates natural sugars in fruit, but it also concentrates fiber and phytonutrients. Just keep serving sizes in mind: ¼ cup for dried fruit, compared to 1 cup of fresh fruit. Multiple studies have linked higher dried fruit intake with a reduced risk of breast cancer. 1314 More recently, a genomic analysis found a meaningful genetic overlap between people who tend to eat more dried fruit and those with a lower genetic susceptibility to breast cancer.15
Figs deserve a special mention. Particularly rich in polyphenols, flavonoids and other bioactive compounds, this ancient Mediterranean fruit has drawn attention in emerging laboratory research that links fig extracts with breast cancer risk reduction.16
There are many ways to enjoy dried fruit beyond trail mix and energy bites. Add raisins or dried cranberries to oatmeal, make a fruit and ricotta toast with sliced figs, or stir chopped prunes into a chicken tagine.
