Next time you walk into a grocery store, know the foods you put in your basket could reduce your risk of breast cancer.
A study published in the British Medical Journal said consuming fish oil can significantly lower a person’s risk of developing breast cancer by 14 percent.
"Everyone knew it's beneficial, but no one had actually documented it, so now we have data to say you know it's good for you," said Dr. Olivia Aranha, a breast cancer specialist at Saint Francis Medical Center.
But when you’re walking through the store, what are you looking to pick up?
"Typically the American diet is lacking in Omega 3s,” said Candice O’Hare, a registered dietitian at Saint Francis Medical Center.
O’Hare said one of the best sources of the Omega 3 fatty acids is fish oil. Experts said can take a supplement of about a gram a day.
"Salmon is a great source of omega 3s," said
O’Hare said you can also get the acids from oily fish like salmon, tuna, trout, or sardines; fresh, frozen, or canned. Research suggests having one to two servings per week.
"I think we're intimidated by fish. We are a society that knows a lot about poultry and beef and what foods go well with those, but fish is sometimes overwhelming and I think it's really just about looking at your diet and what can you do," said O’Hare.
O’Hare said plant sources are great like walnuts or flax seed, even oils.
"A natural form of omega 3s is going to be your canola oils, as well as your flaxseed oils, or soybean oils," said O’Hare.
And a last resort, you can get the benefits from products enhanced with Omega 3s.
"You wouldn't want to base your Omega intake off of something that's enhanced with it," said O’Hare.
Aranha said the oils prevent estrogen in the body, reducing cancer cell growth.
So next time you fix a plate, you might want to think twice, and choose the fish.
"It really is all about prevention and like I said if we could do something and bring in food components that help our health overall, it's like let’s do it," said O’Hare.
"The take home message from this study is if you're not already doing it, go ahead and start taking a fish oil supplement, a gram a day wouldn't hurt, it would have more than one benefit," said Aranha.
If you’re looking for a way to add fish into your diet, here are a few recipes.
1. Preheat oven to 475°F. Tear two sheets (each about 18 inches long) of foil. Place one foil sheet on large cookie sheet for easier handling.
2. Trim ends from squash and zucchini. With vegetable peeler, peel squash and zucchini lengthwise into long thin ribbons until seeds appear. Transfer ribbons to center of foil sheet; top with tomatoes, olives, parsley, oil and 1/2 teaspoon salt. Place salmon pieces, skin side down, over squash mixture. Sprinkle lemon peel and remaining ¼ teaspoon salt over salmon.
3. Place second foil sheet over salmon; fold edges of foil together several times to seal. Bake 20 minutes or until salmon is almost opaque throughout and reaches an internal temperature of 145°F.
4. Cut an X in top of foil packet to let steam escape, then carefully pull back foil to open. Slide vegetable mixture with its juices and salmon onto warm serving platter to serve.
Each Serving: Each Serving: about 350 calories, 21 g total fat (3 g saturated), 90 mg cholesterol, 410 mg sodium, 7 g carbohydrate, 3 g fiber, 34 g protein
1. Preheat oven to 450°F. For easier clean-up, line large rimmed baking pan with foil. Place salmon, skin side down, and spread asparagus in pan.
2. From lime, grate 1 teaspoon peel and squeeze 1 tablespoon juice into small bowl. Stir in shallot, oil, spice rub, ginger and curry paste. With silicone brush, spread mixture over asparagus and on top of salmon.
3. Bake 12 to 14 minutes or until salmon internal temperature reaches 145°F and asparagus is browned and tender-crisp.
Each Serving: Each serving: about 390 calories, 27 g total fat (4.5 g saturated), 80 mg cholesterol, 125 mg sodium, 8 g carbohydrate, 2 g fiber, 31 g protein.
You can check out more at schnuckscooks.com.
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