Nutrition
Overcoming breast cancer with diet
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Fruits are very important in combating the disease
In this month of October, which is breast cancer awareness month, I will be offering titbits on how to protect your health through diet.
Breast cancer is the most common type of cancer, and the leading cause of cancer deaths in Ghana. But it is possible to take control and tackle head-on any health issue, including breast cancer, starting with an optimum nutrition.
Signs and symptoms of breast cancer include, but are not limited to; breast lump or thickening, alteration in size, shape or appearance of a breast; dimpling, redness, pitting or other alteration in the skin; change in nipple appearance or alteration in the skin surrounding the nipple (areola); and/or abnormal nipple discharge.
Some factors that may increase one’s risk of breast cancer include; female gender, increasing age,obesity, drinking alcohol, cigarette smoking, personal history of breast cancer, family history of breast cancer,among others.
Role of nutrition in the pro tection against the development, progressionand re-emerging of breast cancer
The immune system normally seeks out cancer cells and cells with damaged DNA and destroys them. Breast cancer may be a result of failure of such an effective immune de fence and surveillance.
Some vitamins and mineralssuch as V itamin A, B, C, D, E, beta carotene, selenium, zinc and iron enhance the functions of the immune system to ensure constant arrest and destruction of cancer cells.
Today we will be covering the list of fruits containing such vitamins and minerals. These include:
• Citrus fruits: oranges, grapefruits, tangerines, lemons and limes
• Pome fruits: apples and pears
• Stone fruits: apricots, cherries and peaches
• Tropical fruits: banana, pawpaw, mangoes, pineapples and melons
• Berries: strawberries
A selection of these fruits can be blended together into a smoothie fruit juice or cut into fruit salad and taken as breakfast, snack, lunch or dinner.
In our next chapter, vegetables containing such vitamins and minerals against breast can cer will be covered.
The writer, Bernice Korkor Asare is a Dietician and Chief Executive Officer (CEO) of Holistic Health Consult,“your diet your health, your health your wealth”
E-mail: info@holistichealthconsult.org
Turmeric (Curcuma longa), the vibrant, golden-yellow spice derived from the rhizomes of a plant belonging to the ginger family, has been a cornerstone of traditional culinary and medicinal practices. The benefits of turmeric are as follows:
-Anti-inflammatory and antioxidant defenses
At the cellular level, tumeric acts as a potent shield against two fundamental drivers of chronic disease: chronic inflammation and oxidative stress. Low-grade, systemic inflammation is linked to many major health conditions. Tumeric mitigates this by blocking major inflammatory molecules, such as tumor necrosis factor-alpha and interleukin-6, helping to arrest the inflammatory cascade at its source.
– Supports joints, heart, and brain
The systemic relief offered by turmeric is perhaps most visibly felt in joint health. For individuals suffering from osteoarthritis, tumeric drastically reduces joint discomfort and stiffness by dampening inflammatory markers within joint tissues.
-Metabolic and visceral regulation:
Turmeric acts as an effective metabolic regulator, particularly in blood sugar management. Research shows that tumeric enhances insulin sensitivity and lowers blood glucose levels by curbing hepatic glucose synthesis and activating cellular.
-Digestion: Turmeric directly aids digestion and visceral detoxification. It stimulates the gallbladder to produce and secrete bile, an essential fluid required to properly emulsify and break down dietary fats.
-Liver detoxification: The liver benefits directly from eating turmeric. Turmeric protects vulnerable liver cells from chemical and environmental damage while upregulating the cellular enzymes responsible for clearing metabolic waste and toxins from the human body. -Health.com
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When we talk about nutrition in Ghana, the conversation often focuses on individual choices: eat more vegetables, reduce sugar and salt, drink more water and exercise regularly.
These messages are important, but they tell only part of the story. Good nutrition is not just a personal responsibility; it is also a food-system issue.
What Ghanaians eat is influenced by what farmers produce, what food costs, how it is processed and marketed, what is served in schools, and what information consumers receive.
Ghana has the agricultural capacity to produce a wide variety of nutritious foods, including vegetables, fruits, legumes, fish, eggs, roots and tubers. Yet production alone is not enough. Poor storage, transportation challenges and weak market access mean that an estimated 30 per cent of food in Ghana can spoil before reaching consumers or retailers, according to a 2025 study by the International Growth Centre. The losses are particularly significant for fruits and vegetables, reducing both farmers’ incomes and the availability of nutritious foods. This is where policy becomes important.
Agricultural policies should consider not only how much food Ghana produces, but also whether that food contributes to healthy diets. Greater support for diverse crops, local vegetables, fruits and legumes could strengthen both agriculture and nutrition.
The food-processing industry has a role as well. Processing can reduce food waste, improve convenience and create new markets for local produce. But greater attention should be paid to the nutritional quality of processed foods, particularly those high in salt, added sugar and unhealthy fats.
Public education must also become more practical. Telling people to “eat healthy” is not enough when nutritious foods may be unaffordable or unavailable. Consumers need information, but they also need a food environment that makes healthier choices realistic.
Good nutrition begins on the farm, continues through the market and food industry, reaches the school and household, and ultimately ends on the plate.
What is needed is greater coordination.
A successful nutrition strategy should connect agricultural production with health objectives, school feeding with local agriculture, food processing with nutritional quality, and public education with the realities of household income and food prices.
The ultimate goal is not simply to produce more food.
It is to ensure that Ghanaians have reliable access to safe, affordable and nutritious food throughout their lives.
Feature Article by Women, Media and Change
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