It’s never too early for a woman to start thinking about what she can do to prevent breast cancer. And, according to new research, it could be as simple as watching what you eat, especially during your teenage years. Foods such as flaxseeds, multigrain bread, hummus and tofu are rich in phytoestrogens, which may protect teenage girls from developing this devastating disease later in life.

Phytoestrogens are estrogen-like chemicals produced by some plants. Canadian Institutes of Health Research-funded researcher Dr. Michelle Cotterchio looked at two types of phytoestrogens: lignans and isoflavones. Lignans are found in foods such as flaxseeds, grains, hummus, sesame seeds and dried apricots. Isoflavones are commonly found in soybeans and soy products, black bean sauce, alfalfa sprouts and protein bars.

Cotterchio says researchers have found that among Asians, who eat diets traditionally high in phytoestrogens, the risk of breast cancer may be lower. The key question now is whether there are common North American foods that have the same impact.

“Two previous studies looking at the amount of phytoestrogens eaten during adolescence by Asian women, who have high isoflavone intake, showed protection against breast cancer,” said Dr. Cotterchio. “However, lignans are more common in North American diets.”

Dr. Cotterchio and her colleagues surveyed more than 6,000 women in Ontario, about half of whom had recently been diagnosed with breast cancer. According to the study’s results, the women who had eaten high levels of lignans or isoflavones during their teen years had a lower rate of breast cancer than women who had phytoestrogen-low diets.

But before you start feeding your teenage daughter alfalfa sprout sandwiches on flaxseed bread, keep in mind that this study is just the first step in investigating the connection between consumption of phytoestrogens during adolescence and the risk of breast cancer.

“These findings need to be replicated before any public health recommendations can be made,” said Dr. Cotterchio. “A study that records the amount of phytoestrogens consumed by teenagers and then monitors their health over many decades should be the next step.”

In 2006, an estimated 5,300 Canadian women died of breast cancer. If further research confirms Dr. Cotterchio’s findings, eating adequate amounts of phytoestrogens during adolescence may prove to be an important weapon in the battle against this all too prevalent disease.

Eating these foods during adolescence may help prevent breast cancer:

. Alfalfa sprouts

. Black bean sauce

. Black liquorice

. Dried apricots

. Dried dates

. Flaxseed

. Flaxseed bread

. Hummus

. Miso paste

. Miso soup

. Multigrain bread

. Protein bars

. Sesame seed

. Soy beans

. Soy milk

. Soy nuts

. Tempeh

. Tofu

Credit: www.newscanada.com