Today, 1 in 8 women worldwide suffers from breast cancer. It's not just women — men also have about a 1 percent chance of developing breast cancer.

DNA damage and genetic mutations are the underlying causes of breast cancer. Our lifestyle and eating habits also play an important role. Research studies have shown that excessive alcohol consumption, smoking, and eating unhealthy foods are linked to an increased rate of breast cancer.

So what kinds of foods should we eat to reduce the risk of developing breast cancer?

Dark green vegetables

Dark green vegetables such as kale, spinach, and mustard greens contain properties that can help fight cancer. These vegetables are rich in antioxidants called carotenoids, and according to 8 studies conducted on over 7,000 women, those with high carotenoid levels had a significantly lower risk of developing cancer compared to those with low carotenoid levels.

Fruits rich in citric acid

Citrus fruits rich in citric acid such as oranges, grapefruits, lemons, limes, and ripe fruits can reduce the risk of developing cancer by about 10 percent, according to 8 studies.

Fish rich in fat

Fish such as salmon, mackerel, and canned fish that are rich in omega-3 fatty acids can reduce the risk of breast cancer by about 14 percent, according to 26 research studies conducted on over 800,000 people.

Berries

Regularly eating berries can reduce the risk of breast cancer as well as other types of cancer. This is because flavonoids and anthocyanins found in berries protect cells from damage and prevent the spread of cancer cells.

Fermented foods

Fermented foods such as yogurt, kimchi, and pickles are rich in probiotics and other nutrients that help prevent breast cancer.

Onions

Red onions, garlic, and shallots contain flavonoids, vitamin C, and organosulfur compounds, which are compounds that can help prevent cancer. Adding plenty of red onions, garlic, and shallots to your cooking can help reduce the risk of breast cancer.

In addition to the foods mentioned above, foods like plums, apples, pears, cauliflower, cabbage, and various types of beans can also help protect against breast cancer. On the other hand, foods that increase the risk of breast cancer include alcohol, ready-to-eat foods, fried snacks, processed meats, and foods high in sugar, so it's important to avoid these foods.

Source: Healthline.com