- About Breast Cancer
- Reduce Your Risk
- Our Research
- Get Involved
- About Us
7 months ago
This was the question asked recently by a team of scientists from the Harvard T.H. Chan School of Public Health who investigated the relationship between consumption of certain fruit and vegetables and the incidence of breast cancer . Our new science officer discusses the results of their study and explains how it might help us with dietary advice on reducing our risk of breast cancer.
A new study by researchers at “Harvard T.H. Chan School of Public Health” in Boston found that the consumption of more than 5.5 portions of fruit and vegetables per day was associated with an 11% lower risk of breast cancer compared to the risk for women consuming 2.5 portions or less. The team also found that eating cruciferous vegetables (such as cauliflower, broccoli and cabbage) and orange and red coloured vegetables (such as carrots and sweet potatoes) were especially beneficial.
Findings of previous studies that investigated a possible link between breast cancer risk and fruit and vegetable intake have been inconsistent. Some studies found no protective effect from fruit or vegetables (e.g. 3, 4); others identified a link between fruit consumption, but not vegetable consumption, and reduced breast cancer risk, whilst others have found consumption of both fruit and vegetables reduces breast cancer risk.
The study focused on consumption of different varieties of fruit and vegetables and the risk of different subtypes of breast cancer, using data from a large-scale long term study over several decades. The participants filled out questionnaires on their diet and other variables related to breast cancer, such as age, weight and smoking. A limitation of previous studies was that diet was assessed with a single questionnaire, and in many studies, the follow-up was short. In this investigation dietary intake was measured with food frequency questionnaires in the beginning and every 4 years thereafter. The average follow-up time was more than 23 years.
When distinguishing between different types of vegetables, yellow/orange and cruciferous vegetables appeared to be particularly beneficial. The intake of more than five servings of yellow/orange vegetables a week lowered the risk of incident invasive breast cancer by 9% and the intake of more than five servings of cruciferous vegetables a week lowered the risk by 10%.
The researchers wanted to find out whether the benefits of fruit and vegetable consumption in reducing breast cancer risk differed according to breast cancer type. While most of us think of breast cancer as a single disease, evidence shows there are multiple subtypes of breast cancer with distinct morphologies and clinical implications. They included in their analysis oestrogen receptor (ER) status, progesterone receptor status and HER2 receptor status. A cancer is called oestrogen-receptor (ER)-positive if it has receptors for oestrogen on its cell surface. Cancer cells, like normal breast cells, may receive signals from oestrogen that could promote their growth. Similarly, a cancer is progesterone-receptor-positive if it has progesterone receptors which may receive signals from the hormone progesterone, and if it is HER2 receptor positive it has additional receptors for the HER2 protein; these cell surface receptors may also promote cancer growth.
The results of the study indicate the strongest associations were between higher consumption of total vegetables and prevention of ER-negative tumours and higher consumption of fruit and vegetables and prevention of HER2-enriched, and basal-like tumours (those in the basal layer of breast cells), which are aggressive tumours that tend to grow and spread quickly.
The new study not only found that dietary fibre, but also micronutrients in fruit and vegetables, help to reduce the risk of breast cancer. For example, carotenoids (yellow, red, or orange substances found in plants, such as carrots and sweet potatoes) have been hypothesized to reduce cancer risk by protecting cells from damage or suppressing cell growth. Vitamin C may also act as a cell protector in reducing breast cancer risk.
The results of the study are also consistent with those of the WCRF (World Cancer Research Fund), which concluded in its latest report on breast cancer that consuming non-starchy vegetables and foods containing carotenoids might decrease the risk of breast cancer .
One serving in this study was defined as, for example, half a cup of grapes, one apple, one small banana, half a cup of cooked broccoli or one large carrot (2). For more advice on portion sizes the NHS has created a website with helpful tips on portion sizes.
It is important to eat the whole fruit or vegetable, as the researchers did not find an association between consumption of fruit juice and breast cancer risk. This is thought to be because juicing processes lead to lower contents of beneficial phytochemicals and dietary fibre.
Cancer cannot always be avoided with a healthy diet. However, the results of this study show us that a diet rich in fruit and vegetables can have a preventive effect against breast cancer. Especially by incorporating orange, yellow and cruciferous vegetables into our meal plan we may reduce our risk. The risk reducing amount of about 300 to 400 g of fruit and vegetables per day can be easily achieved with a large banana and blueberries in a bowl of porridge for breakfast, a dish for lunch rich in vegetables such as carrots, broccoli and peppers and eating fruit or vegetables instead of sweets as a snack.
6 March 2020
To celebrate International Women’s Day (IWD), and to mark the start of British science week, we wanted to give a shout out to all the female scientists out there, working...Read full story
14 February 2020
It’s that time of year again, when every shop window display turns red and you can’t get a table at a restaurant for love nor money! Yes, it’s Valentine’s...Read full story
7 February 2020
As record numbers signed up for Veganuary this year, our Ambassador manager decided to try it out and, as a healthy eater, she thought it couldn't be that difficult. But things...Read full story
A donation of just £5 can help us reach out to new mums with educational information and guidance on how they can protect the future health of their children.
A donation of £30 can help provide a Breast Cancer Prevention kit to help our Ambassadors deliver talks, providing healthy lifestyle advice and practical tips that can help people reduce their risk of breast cancer.
Your donation of £100 can help train one of our PhD students, who work on vital research which aims to understand the causes of breast cancer and identify risk factors.
Just want to help in some way? donate an amount that feels right for you
New easy way for you to donate to Breast Cancer UK:
Donate £5 please text to 70970