Breast Cancer
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Other foods besides soy products contain phytoestrogens. The best
source without a doubt is soy. Flaxseed is a strong second. Studies
are lacking in support for getting your phytoestrogens from a pill.
Food sources are absolutely your best bet.
How can you start incorporating soy into your diet? Do not look to
soy sauce or soybean oil for the benefits associated with breast
cancer risk reduction. These products may be made from soy, but they
contain none of the beneficial phytoestrogens and no soy protein.
Below is a list of soy products and the amount in milligrams (mg) of
the beneficial phytoestrogens contained per each serving size
listed. To reap soy's benefits, I recommend that you try to include
30 to 60 mg per day.
1/2 cup fresh or frozen soybeans 70 mg
1 cup soy milk 20 mg
1/4 cup soy nuts, roasted 84 mg
4 ounces tofu 38 mg
1/4 cup soy powder 60 mg
Fresh or frozen soybeans, sometimes called edamame, are mild,
sweet-tasting green beans. Boil them for 15 to 20 minutes and get
ready for a real treat!
Soy nuts are dried soybeans that have been roasted and usually
salted. They make a good alternative to peanuts with half the fat
and a lower price tag.
Don't like soy milk straight?
Strawberry-Banana Shake:
In a blender, place 1 ripe banana,
1/2 cup frozen strawberries,
1 cup soy milk,
1/3 cup soy protein powder,
and 1 TBSP honey.
Blend until thick and creamy.
[100 mg phytoestrogens]
Let's put everything into perspective:
Here is a list identifying "cancer protectors":
* Fruits and Vegetables, especially those dark in color, aim for 5-9
servings/day
* Fiber, especially for colon cancer, aim for 25-35 grams per day
* Antioxidants, such as carotenes and vitamins C & E (get carotenes
through your diet, not a pill !!)
* Selenium, especially for prostate cancer, do not take more than
800 mcg/day as a supplement
* Calcium, aim for 1200-1500 mg per day
* Omega-3 fatty acids (from fish oil), try to include fish in your
diet at least 1 to 2 times per week
* Soy, aim for 1 to 2 servings of soy products per day
* Tea (black or green), aim for 3 to 5 servings per day
* Exercise, aim for 30 minutes most days of the week
Here is a list identifying cancer promoters:
* Overweight, limit weight gain in adulthood to 10 pounds or less
* Dietary fat, try to use canola and olive oil in cooking
* Red meat, especially colon cancer, limit to 1-2 times per week - 3
oz. serving size
* Burned food, avoid charred foods when possible
* Nitrates and nitrites, avoid cured meats when possible
* Alcohol, MEN: Limit to 2 drinks or less/day, WOMEN: Limit to 1
drink or less/day
"The Best Overall Anticancer Diet"
(Source: Environmental Nutrition/vol.22/no.10):
* Eat a diet that is largely vegetarian (certainly low in red
meats), centering on legumes, whole grains, fruits, and vegetables.
* Eat fish once or twice a week.
* Eat five to nine servings a day of fruits and vegetables. Include
citrus fruits or other foods rich in vitamin C, dark leafy greens,
high-fiber produce and cruciferous vegetables.
* Limit fat intake to mostly monounsaturated and omega-3 fats (from
olive oil, canola oil, nuts, and seeds).
* Choose whole grains (whole wheat, oatmeal, brown rice) over
refined grains.
* Include a source of calcium (from diet or supplement).
* Include soy and flaxseed in your diet.
* Relax with a few cups of tea a day.
* Exercise regularly.
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