Eating for Breast Health

I’ve made a resolution to eat better for my breasts. I’m hoping that once I identify all of the most boob-healthful foods, I’ll start nibbling and “won’t be able to stop.”

OK, I adapted that line from an ad for the incredible edible candy bra (which popped up during my search for healthy breast food). Unfortunately, that kind of nibbling is not scientifically proven to enhance boob wellness—although I doubt that extensive studies have been done (any volunteers?).

What has been studied is less tasty.

For starters, you have to stop drinking so much (which immediately reduces the odds of ever putting on the incredible edible candy bra). While drinking one glass of wine is good for a woman’s heart, the experts aren’t so sure about the effects on the rest of your chest.

The National Cancer Institute, for instance, reports on studies that show the possibility of an alcohol-breast cancer link for even moderate drinkers. The good news: There is also research showing that 400 micrograms of folic acid each day (about the amount in a multivitamin) might offset the negative effects of that one glass of stress-reducing booze. I’m not a big drinker (I’d rather eat my calories than swill them), so it’s easy for me to play it safe.

A recent study out of the Vanderbilt-Ingram Cancer Center reinforced what researchers have reported before about the benefits of cruciferous veggies: Those very crunchy items like cauliflower, bok choy, and Chinese cabbage may have cancer-inhibiting qualities. More research needs to be done, but that study identified women with certain genes who had lower breast cancer risks because of their cruciferous diets.

I’ve never seen a piece of cauliflower that I liked—even covered with cheese sauce—and I don’t know if I have those particular genes, but more crunchy veggies can’t hurt, right? Luckily I have recently discovered an amazing slaw recipe made with fennel, and I’m hoping that, sans the high-fat prosciutto topping (certain fats, unfortunately, are another no-no when it comes to breast health, see below), it will help me get the five servings of veggies a day that will do my bust (and the rest of me) some good.

For more yummy ideas, check out these recipes featuring cauliflower, cabbage, and broccoli.

I know, I really do, that eating a high-fat diet, with more than 40% of daily calories from fat, increases breast cancer risks (good-bye pepperoni and double-cheese pizza). And I know that eating unsaturated fats—found in nuts, seeds, avocados, and olive and canola oils—contributes to mammary and whole-body wellness. I’m OK with that since I love nuts and guacamole and—O culinary and boobie joy!—my beloved fennel slaw has pistachios and olive oil in it! I’ll try not to eat a whole pound of it at one sitting.

I’m trying something else too, thanks to new research showing that a compound called lignans may actually reduce the growth of breast cancer tumors. I’ve taken to keeping a shaker of ground flaxseeds, which are rich in lignans and omega-3 fatty acids, in the fridge. I try to get in two or three tablespoons a day, on my cereal and yogurt, and in my (reduced good-fat) salad dressing. I know that time I put it on the pepperoni and double-cheese pizza doesn’t count, but give me snaps for trying.

I hope my boobs appreciate the dietary changes I’ve been making on their behalf. So far, nothing is probably as tasty as that candy bra, which, by the way, isn’t the only edible underwear I found online. There’s a whole gallery of brassieres constructed of foodstuffs, but not a flaxseed number among them. Given my attraction to fat-filled (breast-unfriendly) meats, I have to admit that I was intrigued by the bacon bra—although I like mine crispy.