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7 Cancer-Prevention Foods Women Over 40 Should Add to Their Plates
October is Breast Cancer Awareness Month, a time to honor survivors, support ongoing research, and remind ourselves that prevention starts in everyday choices. While no food can “cure” cancer, science shows that what we eat can help lower inflammation, balance hormones, and reduce overall cancer risk.
As a nurse practitioner and holistic weight loss coach, I see firsthand how food isn’t just fuel — it’s prevention. For women over 40, navigating midlife hormone changes, stress, and metabolic shifts, what you put on your plate matters more than ever. That’s why I encourage my clients to lean into foods that love their bodies back. Here are seven science-backed foods that deserve a regular spot in your diet.
1. Broccoli & Cruciferous Vegetables
Cruciferous vegetables like broccoli, Brussels sprouts, cauliflower, and cabbage are nutritional powerhouses. They contain sulforaphane, a compound studied for its potential to block cancer cell growth and support the body’s detoxification pathways. Research links these veggies with lower risk of breast and colon cancers, which are especially relevant for women in midlife.
Simple swap: Roast broccoli with olive oil and garlic for a side dish that pairs with any meal.
2. Berries
Blueberries, raspberries, strawberries, and blackberries are rich in antioxidants, particularly anthocyanins, that protect cells from oxidative stress and DNA damage. Studies show regular berry consumption may reduce the risk of certain cancers, while also improving blood sugar control and brain health.
Simple swap: Add a handful of mixed berries to your morning oatmeal or yogurt instead of reaching for packaged sugary snacks.
3. Leafy Greens (Spinach & Kale)
Leafy greens are high in folate, a B-vitamin essential for DNA repair, and carotenoids, plant compounds linked to a reduced risk of breast and ovarian cancers. They also provide fiber, which supports digestion and gut health – both nutrients are key for long-term wellness.
Simple swap: Blend spinach into a smoothie or toss kale into a hearty soup for an easy nutrient boost.
4. Tomatoes
Tomatoes are packed with lycopene, a powerful antioxidant associated with lower risk of breast and prostate cancers. Interestingly, cooked tomatoes (like tomato sauce or roasted tomatoes) provide even more bioavailable lycopene than raw.
Simple swap: Use tomato-based sauces over whole-grain pasta or as a base for veggie-packed chili.
5. Beans & Lentils
Legumes are a rich source of fiber, which not only supports weight management but also lowers the risk of colorectal cancer. Their plant-based protein helps balance blood sugar and hormones, making them a smart addition for women over 40.
Simple swap: Try lentil soup for lunch or add black beans to your salad for extra staying power.
6. Green Tea
Green tea contains catechins, plant compounds studied for their role in slowing tumor growth and reducing oxidative stress. Beyond potential cancer-protective effects, green tea may also boost metabolism and support weight management.
Simple swap: Replace one daily soda or sugary coffee drink with a cup of green tea.
7. Fatty Fish (Salmon, Sardines, Mackerel)
Fatty fish provide omega-3 fatty acids, which help reduce inflammation, a key driver in cancer development. Omega-3s also support heart and brain health, making them a win-win for midlife wellness.
Simple swap: Grill salmon with lemon and herbs for an easy dinner that nourishes and protects.
Cancer (& Chronic Disease) Prevention Through Daily Choices
You don’t have to overhaul your entire diet overnight. Prevention is about consistent, simple steps:
- Add cruciferous veggies to your weekly grocery list
- Swap out soda for green tea
- Choose beans or lentils as your protein a few times a week
These small shifts not only support weight management but also lower your risk for chronic disease, including cancer.
At Ample Health & Wellness, I teach women over 40 how to weave practical, prevention-focused changes into everyday life. My FRESH Start Holistic Weight Loss Program and my book The Weight Is Over provide step-by-step tools to help you reclaim your health with confidence.
👉🏾 Learn more and explore resources at amplehealthandwellness.com
References
- American Cancer Society. (2023). Diet and Physical Activity: What’s the Cancer Connection? Retrieved from cancer.org
- Kaulmann, A., & Bohn, T. (2016). Carotenoids, inflammation, and oxidative stress—implications of cellular signaling pathways and relation to chronic disease prevention. Nutrients, 6(10), 338.
- Zheng, J., et al. (2019). Anthocyanins and risk of cancer: A systematic review and meta-analysis. Critical Reviews in Food Science and Nutrition, 59(8), 1140–1150.
- Aune, D., et al. (2019). Fruit and vegetable intake and the risk of cancer: A systematic review and meta-analysis. International Journal of Cancer, 144(2), 255–266.