“Eat your fruits and veggies” has been your mom’s lifelong mantra (and now, you use it on your own kiddos), so you know how important it is to make healthy choices when it comes to food. But, do you realize how important those choices are for your breasts?
That’s right, food plays a significant role in the health of your boobs. Dietary habits may be important for natural breast enhancement (!) and for the prevention of certain breast diseases. Of course, diet alone is not the answer to every breast issue. However, combined with exercise and a healthy lifestyle the addition of wholesome foods may be just what the booby ordered for overall wellbeing.
Check out these five key nutrients you should consider adding to your diet:
- Foods with omega-3 fatty acids like olive oil, walnuts, salmon and other cold-water fish such as mackerel, black cod and sardines. You’ll be happy to know that the fats in walnuts and salmon are actually amazing for your body, so you don’t need to fret about adding them to your meals. Consumption of omega-3’s have been linked to better breast health which is a great reason to jot them down on your grocery list (besides the fact that grilled salmon and roasted veggies are also delicious).
- Colorful produce, like sweet potatoes, carrots, squash and dark leafy greens. These contain a form of vitamin A called carotenoid, which have compounds that help regulate cell growth, defense and repair. Orange fruits and veggies are particularly powerful sources of about “600 different carotenoids”, according to nutritionist Mary Marian, a research specialist at the University of Arizona College of Medicine in Tucson.Think “carrot”-enoid to remember bright veggies that contain the pigment. For nursing mamas, the beta-carotene in carrots helps stimulate lactation.
- Fiber-packed foods like beans, lentils, peas, dates and raspberries. We all know fiber is great for smooth movin’ in your bowels, but your boobs also love fiber. Healthy colon and healthy boobs – it’s a win, win! A 2011 study by the American Journal of Clinical Nutrition suggested that increased fiber intake could lower the risk of breast diseases. That’s a pretty convincing figure! Fiber is also easy to incorporate into your diet with a bit more planning. Throw some blueberries or raspberries into your cereal in the mornings, or add a can of beans to the casserole you’re preparing for dinner!
- Protein-rich foods, like organic chicken, quinoa, eggs, peanut butter and Greek yogurt. Yes, protein gives you energy and keeps you full. But it also contributes to healthy breast growth. Protein is a nutrient that aids in the production and repair of cells and tissue, including breast tissue. It also helps to kick start the Human Growth Hormone in your body, which was very active when you were going through puberty, but decreases as a person ages.Bonus: if you’re consuming protein like the aforementioned peanut butter, you’re also getting heart-healthy monounsaturated fat, which are better for perking up breasts than unhealthy fats (which tend to collect in undesirable areas of the body).
- Foods rich in iodine, like seaweed, kelp, cranberries, raw cheeses, organic yogurt, strawberries and potatoes. You’ve heard us say it before, and we’re saying it again! Iodine is amazing for healthy breasts, and it can be found in so many foods. If you’re into experimenting a little, try eating seaweed to increase your iodine intake. Or, if you’re feeling a little less adventurous, eat organic yogurt with berries for breakfast or a snack to get a quadruple whammy of iodine and fiber and protein and antioxidants – all vital for breast health. Cranberries, in particular, are rich in iodine, with four ounces containing around 400/mcg of iodine (the daily recommended dose is 150/mcg).
As a side note, though, you should consider adding a daily supplement like Violet® iodine, particularly if you have painful PMS breasts. Molecular iodine specifically is brilliant for helping to alleviate menstrual-related breast discomfort including tenderness, aches, swelling or heaviness, and the Violet® supplement is specifically designed to promote breast health as well.
Who knew that food could be such a game changer for breast health and that making subtle changes could make a big difference? Of course, no one can make [sustainable] nutrition changes overnight. But if you begin incorporating just a few of these healthy yummies into your diet little by little, your boobs (and your whole body!) will thank you in time.