Research shows that women who regularly get lots of daidzein and genistein, two compounds found in soybeans, tofu, tempeh, and miso, have a lower incidence of fibrocystic breasts. Studies also suggest that soy can help ease the side effects of menopause, including osteoporosis and heart disease. And one study of 9,514 breast cancer survivors found that soy consumption helped prevent recurrence of tumors.
Blueberries and blueberry extracts have been shown to decrease breast tumor cell growth. Eat one single 6 oz serving of blueberries daily for the cancer-fighting benefits. Or buy blueberry powder, which can be used in smoothies, added to granola, stirred into yogurt, sprinkled onto oatmeal, or used in baked goods.