The Key Antioxidant Sources in the Mediterranean Diet

Fruits and Vegetables

Fruits and vegetables contain lots of vitamins C and E, beta-carotene, and other phytochemicals which act as antioxidants.

Perhaps you’ve heard of the phrase, “Eat the rainbow”.

Eating a wide variety of colorful foods, such as tomatoes, berries, oranges, apples, cantaloupe, cucumbers, parsley, leafy greens, and bell peppers, not only provide essential nutrients but also antioxidants that help reduce inflammation and oxidative stress.

Olive Oil and Healthy Fats

Extra virgin olive oil is a staple in the Mediterranean Diet, and has been shown to have anti-inflammatory and antioxidant properties.

Olive oil contains polyphenols which have been shown to reduce inflammation, oxidative stress and DNA damage, which is crucial for preventing the recurrence of breast cancer.

Foods rich in these polyphenol compounds include red onions, capers, herbs (such as rosemary), and spices (such as turmeric).

In addition to healthy fats being found in olive oil, these monounsaturated fats are also found in nuts, and avocado. They provide energy and support the structure and function of cell membranes in the brain.

Nuts and Seeds

Vitamin E is a particularly important antioxidant for breast cancer, as it helps protect cell membranes from damage that could potentially lead to recurrence.

Nuts, almonds and walnuts are eaten on a daily basis as part of the Mediterranean Diet. Flaxseed and chia seeds are also excellent sources of vitamin E.

Gluten-Free Grains

Gluten-free grains such as quinoa and amaranth, are rich in protein and essential amino acids, which support tissue repair, immune function and are vital during cancer treatment and recovery.

Amaranth is a great source of iron and magnesium, nutrients important for maintaining energy levels and supporting overall health during cancer therapies.

In addition, both grains are high in fiber, which aids digestion, can help reduce cholesterol and regulates your blood sugar levels.

These grains help in reducing inflammation and oxidative stress, contributing to lowering the risk of cancer.

Fatty Fish

Fatty fish, such as salmon, mackerel, and sardines, are staples of the Mediterranean diet.

These essential fats contain lots of omega-3 fatty acids.

Omega-3 fatty acids support the integrity of brain cell membranes, contributing to overall brain health. aid in cognitive function and mental well-being, addressing common post-treatment concerns such as "chemo brain," which involves memory and concentration issues.

These fats are known for their anti-inflammatory properties, which play a significant role in reducing the chronic inflammation associated with all chronic diseases, breast cancer being one of them.

The consumption of these fatty fish has also been linked to improved cardiovascular health, which is particularly important for breast cancer patients who may experience heart health complications as a side effect of some cancer treatments.

Omega-3 fatty acids from sources like salmon, mackerel, and sardines, also contribute to the repair and maintenance of cellular membranes and support overall cell function.

Regularly incorporating these types of fish into your weekly meal plan can also help with improving your memory and concentration and reduce “chemo brain.”

Adopting the Mediterranean Diet is really about making lifestyle changes rather than following strict dietary limitations!

One of the reasons I promote this way of eating is it’s easy to transition to. The food is delicious, and your entire family will benefit from eating this way.

Other than going to a pizza place, you’re able to adapt the menu at any restaurant to meet your needs without feeling deprived!

Here are a few tips to get started:

Eliminate unhealthy fats such as vegetable oil and and margarine
Eat organic fruits and vegetables several times daily
Opt for whole grains like quinoa, and amaranth
Include wild-caught fish in your meals at least twice a week
Make sure the meat and poultry you eat is organic and limit to twice weekly

I’ve gathered all of this information for you in an eBook for you: Beyond Breast Cancer – What to Eat Now!