There is no single food that can protect against breast cancer. However, dark green vegetables and, in particular, vegetables from the cruciferous family, contain a variety of distinct plant flavonoids that may help reduce the risk of cancer. The indoles and isothiocyanates are two types of plant compounds that are particularly high in broccoli sprouts.
Sulforaphane
Research at Johns Hopkins Medical Center have shown that three-day-old broccoli sprouts contain 20 to 50 times the amount of chemoprotective compounds found in mature broccoli heads. Broccoli sprouts are high in sulforaphane, a type of isothiocyanate with anti-cancer properties. A study in rats showed that animals receiving broccoli-sprout extract developed fewer tumors after exposure to a carcinogen, and those that did get tumors had smaller growths with a later onset.
Indoles and Isothiocyanates
Broccoli sprouts and other cruciferous vegetables are high in folate, which has antioxidant properties. They also contain glucosinolates, compounds that give them their pungent aromas and characteristic taste. When the vegetables are broken down, an enzyme called myrosinase is released. This breaks down the glucosinolates into biologically active compounds, such as indoles and isothiocyanates.
Alternatives
All dark green vegetables are high in folate and antioxidants. In addition to broccoli sprouts, other cruciferous vegetables contain cancer-fighting isothiocyanates. These include mature broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard, rutabaga, turnips, bok choy and Chinese cabbage. Arugula, horseradish, radish, wasabi and watercress are also cruciferous vegetables.
Recommendations
The American Institute for Cancer Research recommends that you plan your meals so that at least 2/3 of your plate is filled with vegetables, fruit, whole grains and beans. In addition to the anti-cancer activities of vegetables, a plant-based diet can help prevent weight gain. This further helps protect against cancers, such as postmenopausal breast cancer, whose risk is increased by high body fat.
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