Researchers found that taking Mediterranean diet which includes vegetables, fruits, herbs, nuts (peanuts, walnuts, or almonds), whole grains and legumes (beans, lentils, soybeans, and corn) may reduce the risk of breast conditions including breast cancer.

High inflammation is associated with cancer risk, including breast cancer and recent studies have suggested that eating nuts can lower inflammation in the body. On the other hand, evidence is growing that the intake of fibre-rich foods such as beans and grains may also lower the risk of breast cancer. These foods have already been linked to a healthy lifestyle but now studies show that they may also help in preventing breast cancer.

Researchers found significant changes in the tumour’s gene expression and reduce inflammation in the women who ate the nuts, compared to those who didn’t. According to a Dutch study which was conducted in 2015 on 120,000 people between the ages of 55-69, those who used to consume more nuts each day were less likely to die from cancer unlike those who did not.

There is growing evidence that nuts and legumes help in preventing breast cancer and have other health benefits too. But still, we have to avoid overeating nuts because they are high in calories.  You should consider your allergies and other health conditions. It seems safe to assume that adding these foods to your diet, in small quantities, several times a week, is a good idea. Peanuts with a combination of other things may not give the same benefit. For instance, peanut butter is not effective in breast cancer prevention because it has salt, vegetable oils and trans-fatty acids which may counterbalance the benefits of the peanuts.

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