Epigenetic Factors to Reduce Breast Cancer Risk – Part 7

Today I am continuing with my 11-part series of articles about the epigenetic factors that reduce breast cancer risk, wherein my primary goal is to empower you with information to help you avoid breast cancer, heal from it, and/or reduce your risk of recurrence.

For more information on my personal reasons for putting this information together, see Part 1 of the series.

This article, Part 7 of the series, shares the nutrients that have the ability to naturally inhibit estrogen production, which is important for those who have estrogen receptor positive breast cancer, the most common type of breast cancer. High levels of estrogen – whether produced in the body or from outside sources (termed xenoestrogens) – are just one of the risk factors for development of breast tumors. Knowing how to reduce these levels using nutrition and/or supplementation is important.

There are a couple of ways of going about this. One is to block an enzyme known as aromatase, key for the production of estrogen in body tissues, including breast cells, thus reducing estrogen in the body. Women with estrogen driven tumors are often prescribed aromatase inhibiting drugs, and they have far more potent estrogen-squelching effects than simple nutrients do, but they often do too good a job. These drugs can induce severe menopausal symptoms and come with a long list of debilitating side effects. Not everyone experiences these side effects, but the majority of women do have at least some problems with them including joint pain, depression, vision disturbances and hot flashes. One of the most-searched pages on my website is one titled 18 Natural Aromatase Inhibitors so I know this is important to people.

There are many other ways that nutrients naturally lower estrogen levels in the body. Some reduce the abundance of estrogen receptors. Some block or alter estrogen signaling between cells. Some decrease estrogen receptor alpha, known to lead to proliferation of breast cells. Some bind to estrogen and carry it out of the body, thus neutralizing the effects of high levels of circulating estrogen. Some nutrients help the body to break down estrogen, while others inhibit the expression of estrogen-related genes. As you can see, there are many ways that nutrients can inhibit excess estrogen.

PART 7 – NUTRIENTS THAT INHIBIT EXCESS ESTROGEN PRODUCTION

So let’s get right to it. The nutrients that are capable of inhibiting excess estrogen production in the body include:

Apigenin – found in artichoke, asparagus, bell peppers, brown rice, cabbage, celery, chamomile tea, chickpeas, chilies and hot peppers, cucumber, dandelion greens, dates, eggplant, elderberries, garlic, grapefruit, guava, lemons, lettuce (red leaf variety), limes, lupin, onions, oranges, parsley, passionfruit, peas, pomegranates, pumpkin seeds, radishes, rice bran, sorghum bran, spelt, strawberries, sunflower seeds, watercress [1]

Beta-Sitosterol – acai, almonds, amaranth, avocados, bananas, barley, black rice, blackberries, Brazil nuts, cassava, celery, corn, dandelion greens, dates, dragon fruit, durian, einkorn, flaxseed, garlic, goji, hemp seed, horseradish, kiwi, lupin, macadamia nuts, noni, oats, peanuts, peas, pecans, pine nuts, pistachio nuts, pomegranates, pumpkin seeds, quinoa, raspberries, rice bran, sesame seeds, soybeans, sunflower seeds, walnuts, watermelon, wheat bran [2]

Biochanin A – found in alfalfa sprouts, astragalus, cashews, chickpeas, kidney beans, peanuts, pinto beans, red clover [3]

Caffeic acid – found in adzuki beans, amaranth, apples, apricots, arugula (rocket), asparagus, barley, bee propolis, beets, bitter melon, blackberries, black raspberries, blackcurrants, blueberries, broccoli, Brussel sprouts, buckwheat, buckwheat bran, brown rice, cabbage, cantaloupe, carrots, cauliflower, celery, chia seeds, chickpeas, chilies and hot peppers, coffee, collard greens, corn, cranberries, daikon, dandelion greens, dates, durian, eggplant, einkorn, flaxseed, garlic, goji/wolfberry, grapefruit, grapes, graviola, hazelnuts, honeydew melon, kale, kiwi, lemons, lentils, lettuce, lima beans, lingonberries, lychee, mandarins, mangosteen, maqui, mulberries, nectarines, oats, papaya, peaches, pears, peanuts, peas, pine nuts, pineapple, plums, pomegranates, pumpkin seeds, quinoa, radishes, raspberries, sorghum bran, soybeans, spinach, strawberries, sunflower seeds, tomatoes, turnips, wasabi [4]

Conjugated Linoleic Acid – from organic grass fed beef, organic butter from grass-fed cows raised organically, full fat (preferably raw) dairy products like cream, milk, yogurt or cheese, white button mushrooms [5]

Ellagic acid – found in acai, amla, apples, black raspberries, blackberries, blackcurrants, blueberries, Brazil nuts, cherries, cranberries, goji, grapes, guava, honeydew melon, kiwi, lima beans, mangoes, nectarines, peaches, pigeon pea seeds, pomegranates, pecans, raspberries, strawberries, walnuts [6]

Ellagitannins – found in amla, bilberries, black raspberries, blackberries, blueberries, black raspberries, cantaloupe, cranberries, eucalyptus citriodora, honeydew melon, persimmons, pomegranates, raspberries, strawberries, walnuts [7]

Enterolactone, Enterodiol – from flaxseed, oats, pomegranates, wheat bran [8]

Epigallocatechin-3-gallate (EGCG) – found in amla, black tea, carob flour, cranberries (raw), green tea, hazelnuts, matcha tea, oolong tea, peas, pecans, pomegranates [9]

Fiber – found in beans, bran, nuts, seeds, whole grains, fruits and vegetables.  A high fiber diet helps remove excess estrogen from the body. [10]

Genistein – found in chickpeas, dates, kidney beans, lupin, peanuts, peas, pomegranates, quinoa, soybeans & soy products [11], [12]

Grapeseed Extract – supplement (make sure it comes from organically grown grapes) [13]

Kaempferol – found in almonds, amla, Anasazi beans, apples, arugula (rocket), asparagus, barley, beets, bell peppers, black beans, black-eyed peas, black raspberries, black rice, blackberries, blackcurrants, blueberries, bok choy, broccoli, Brussel sprouts, buckwheat, buckwheat bran, cantaloupe, cassava, cauliflower, celery, cherries, chickpeas, chia seeds, collard greens, corn, cranberries, cucumbers, dates, dragon fruit, eggplant, elderberries, flaxseed, garlic, ginkgo biloba, goji/wolfberry, grapefruit, grapes, graviola, green beans, guava, horseradish, kale, kidney beans, kiwi, kohlrabi, leeks, lemons, lentils, lettuce, lima beans, limes, lingonberries, lychee, mangoes, maqui, mulberries, nectarines, noni, onions, passionfruit, peaches, pears, peas, persimmons, pomegranates, pumpkin seeds, quinoa, radishes, raspberries, red beans, rice bran, rutabaga, scallions, sesame seeds, shallots, spelt, spring onions, strawberries, sunflower seeds, tomatoes, turnips, watercress, watermelon, white button mushrooms [14]

Lignans – found in acai, agaricus blazei mushrooms, bananas, barley, black-eyed peas, blackcurrants, Brazil nuts, broccoli, buckwheat, buckwheat bran, cashews, cassava, chaga mushrooms, chia seeds, chickpeas, cranberries, cucumbers, dates, einkorn, flaxseed (but not the oil), garlic, guava, hemp seed, kidney beans, lingonberries, macadamia nuts, noni, oats, peanuts, pears, pine nuts, pumpkin seeds, red beans, rye, sesame seeds, soy, soybeans, spinach, strawberries, sunflower seeds, turnips, walnuts, wheat bran [15]

Luteolin – found in artichoke, bell peppers, brown rice, Brussel sprouts, cantaloupe, celery, cucumbers, dandelion greens, dates, elderberries, garlic, grapefruit, graviola, horseradish, lemongrass, lemons, lentils, lettuce (red leaf variety), limes, maqui, noni, oregano, parsley, passionfruit, peas, peppermint, pigeon pea leaves, pomegranates, pumpkin seeds, radishes, rice bran, rosemary, sorghum bran, spelt, strawberries, watermelon [16], [17]

Melatonin – found in bananas, barley, black rice, cherries (esp sour), ginger, grapes, oats, tomatoes, walnuts, and melatonin supplements [18], [19], [20]

Naringenin – found in almonds, black rice, chilies and hot peppers, cucumbers, elderberries, grapefruit, kiwi, lemons, lettuce (red leaf variety), limes, mandarins, oranges, peas, pomegranates, radishes, rice bran, sorghum bran, spelt, tangerines, tomatoes, white button mushrooms [21]

Oleuropein – found in chilies and hot peppers, extra virgin olive oil, olives, olive leaf extract [22]

Phloridzin – found in apples (especially unpeeled) [23]

Quercetin – found in adzuki beans, almonds, amla, Anasazi beans, apples with peels, apricots, artichoke, arugula (rocket), asparagus, avocados, bananas, barley, beets, bell peppers, bilberries, black beans, black-eyed peas, black raspberries, black rice, black tea, blackberries, blackcurrants, blueberries, bok choy, Brazil nuts, broccoli, brown rice, Brussel sprouts, buckwheat, buckwheat bran, cantaloupe, capers, cauliflower, celery, cherries, chickpeas, chia seeds, chilies and hot peppers, cocoa powder (unsweetened), collard greens, corn, cranberries, cucumbers, daikon, dandelion greens, dates, dill, dragon fruit, durian, eggplant, elderberries, figs, garlic, gingko biloba, goji, grapefruit, grapes, graviola, green beans, green pepper, green tea, guava, honey, honeydew melon, horseradish, kale, kiwi, kohlrabi, leeks, lemons, lentils, lettuce (esp Romaine and red leaf varieties), lima beans, limes, lingonberries, lychee, mangoes, maqui, mulberries, nectarines, noni, onions, parsley, passionfruit, peaches, pears with peels, peas, peppers, persimmons, pineapple, plums, pomegranates, pumpkin seeds, quinoa, radishes, raspberries, red onions, rutabaga, sage, scallions, sesame seeds, shallots, spelt, spinach, spring onions, strawberries, sunflower seeds, tea (black and green), tomatoes, turnips, watercress, white button mushrooms, yellow snap beans [24], [25]

Resveratrol combined with N-acetylcysteine (NAC) – a 2010 study found that the pair minimized the action of estrogen on MCF-10F cells (healthy human breast cells, estrogen receptor-alpha negative). [26]

Secoisolariciresinol diglucoside (SDG) – found in asparagus, Brussel sprouts, corn, cucumbers, dates, flaxseed, hemp seeds, pine nuts, pomegranates, sunflower seeds, watermelon [27]

Selenium – from amaranth, asparagus, barley, black-eyed peas, blackberries, Brazil nuts, brewer’s yeast, broccoli, brown rice, buckwheat, buckwheat bran, chickpeas, chicken, corn, cucumbers, dates, einkorn, garlic, goji/wolfberry, grapefruit, guava, honeydew melon, kelp, lentils, lima beans, liver, macadamia nuts, mangoes, molasses, mulberries, noni, oats, onions, peanuts, pears, pecans, pistachio nuts, pumpkin seeds, quinoa, radishes, red beans, salmon, seafood, sesame seeds, spelt, spinach, strawberries, sunflower seeds, turnips, walnuts, watermelon, wheat bran, wheat germ, white button mushrooms, and via supplementation [28]

Sesamol – found in guava, sesame seeds, roasted sesame oil [29]

Vitamin B6 – found in acai, adzuki beans, almonds, amaranth, apples, apricots, artichoke, arugula (rocket), asparagus, avocados, bananas, barley, beets, bell peppers, bilberries, black-eyed peas, black raspberries, black rice, blackcurrants, bok choy, Brazil nuts, broccoli, brown rice, Brussel sprouts, cabbage, cantaloupe, carrots, cashews, cauliflower, celery, chaga mushrooms, cherries, chilies and hot peppers, collard greens, corn, cranberries, daikon, dandelion greens, durian, eggplant, einkorn, elderberries, figs, flaxseed, garlic, goji, grapefruit, grapes, graviola, guava, hazelnuts, hemp seeds, honeydew melon, horseradish, jamun, kiwi fruit, kohlrabi, leeks, lemons, lettuce, lima beans, limes, lingonberries, mangoes, mangosteen, mulberries, nectarines, noni, oats, onions, papaya, peaches, peanuts, pears, pecans, persimmons, pine nuts, pineapple, pistachio nuts, plums, pomegranates, quinoa, radishes, rice bran, rutabaga, scallions, sesame seeds, shallots, spelt, spinach, spring onions, strawberries, sunflower seeds, tangerines, tomatoes, turnips, walnuts, wasabi, watercress, watermelon, white button mushrooms – helps liver break down estrogen [30]

Vitamin D3 – chaga mushrooms, milk (raw), salmon, sunshine, tuna, white button mushrooms and via D3 supplementation [31], [32]

Vitamin E – found in acai, amaranth, apricots, artichoke, asparagus, avocados, bananas, barley, bell peppers, black-eyed peas, black raspberries, black rice, blackberries, blackcurrants, Brazil nuts, broccoli, brown rice, buckwheat, buckwheat bran, cabbage, carrots, cashews, cassava, chickpeas, chilies and hot peppers, collard greens, corn, cranberries, daikon, dandelion greens, eggplant, einkorn, grapefruit, grapes, green beans, hemp seed, horseradish, jamun, kidney beans, kiwi, lentils, lettuce, lima beans, lingonberries, lupin, macadamia nuts, mandarins, mangoes, noni, oats, oranges, papayas, peanuts, pears, peas, pecans, persimmons, pine nuts, pistachios, plums, pomegranates, quinoa, raspberries, red beans, rice bran, rutabaga, sesame seeds, spelt, spinach, strawberries, sunflower seeds, tangerines, tomatoes, walnuts, watercress, watermelon, wheat bran [33]

Please note that this is not an exhaustive list, there are likely other nutrients that will have an inhibitory effect on estrogen. As I find the research, I will add it here. LAST UPDATE NOVEMBER 7, 2025.

As much of the research is only preliminary, we often do not know the exact quantities of a nutrient required to exert estrogen lowering effects so my advice is to include as many of these nutrients in your daily/weekly diet as seems practicable!

IMPORTANT NOTE: Please do not attempt to heal cancer using only a few nutrients. Cancer is a complex disease and requires a multi-disciplinary approach to effectively beat it. It is best to work with an oncologist and/or integrative oncologist and/or oncology naturopath and/or functional medicine doctor for the best results.

For more information on other epigenetic factors that reduce breast cancer risk, please see
Part 1 nutrients that can control regulatory genes
Part 2 nutrients that can reduce damage to DNA
Part 3 nutrients that stop rapid proliferation of cells
Part 4 nutrients that ease cancer promoting inflammation
Part 5 nutrients that change malignant cells back into healthy cells
Part 6 nutrients that alter or restore receptors on breast cancer cells

References:
[1] Induction and inhibition of aromatase (CYP19) activity by natural and synthetic flavonoid compounds in H295R human adrenocortical carcinoma cells – https://www.ncbi.nlm.nih.gov/pubmed/15319488
[2] Beta-Sitosterol, Beta-Sitosterol Glucoside, and a Mixture of Beta-Sitosterol and Beta-Sitosterol Glucoside Modulate the Growth of Estrogen- Responsive Breast Cancer Cells In Vitro and in Ovariectomized Athymic Mice – https://www.ncbi.nlm.nih.gov/pubmed/15113961
[3] Dual Effects of Phytoestrogens Result in U-Shaped Dose–Response Curves – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1240943/pdf/ehp0110-000743.pdf
[4] Caffeine and Caffeic Acid Inhibit Growth and Modify Estrogen Receptor and Insulin-like Growth Factor I Receptor Levels in Human Breast Cancer – https://www.ncbi.nlm.nih.gov/pubmed/25691730
[5] Conjugated linoleic acid blocks estrogen signaling in human breast cancer cells – https://www.ncbi.nlm.nih.gov/pubmed/14988466
[6] Berries and Ellagic Acid Prevent Estrogen-Induced Mammary Tumorigenesis by Modulating Enzymes of Estrogen Metabolism – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2896023/
[7] Pomegranate ellagitannin-derived compounds exhibit antiproliferative and antiaromatase activity in breast cancer cells in vitro – https://www.ncbi.nlm.nih.gov/pubmed/20051378
[8] Estrogen-induced angiogenic factors derived from stromal and cancer cells are differently regulated by enterolactone and genistein in human breast cancer in vivo – https://www.ncbi.nlm.nih.gov/pubmed/19924815
[9] The regulation of steroid receptors by epigallocatechin-3-gallate in breast cancer cells – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5447698/
[10] Dietary fiber intake and risk of postmenopausal breast cancer defined by estrogen and progesterone receptor status—A prospective cohort study among Swedish women – https://onlinelibrary.wiley.com/doi/full/10.1002/ijc.23060?_ga=2.173184803.1695834406.1506587025-826077929.1505289352
[11] Phytoestrogens Induce Differential Estrogen Receptor Alpha- or Beta-Mediated
Responses in Transfected Breast Cancer Cells – http://bit.ly/2Hczhu6
[12] Modulation of estrogen receptor-ß isoforms by phytoestrogens in breast cancer cells – https://www.ncbi.nlm.nih.gov/pubmed/16596234
[13] Grape seed extract is an aromatase inhibitor and a suppressor of aromatase expression – https://www.ncbi.nlm.nih.gov/pubmed/16740737
[14] Inhibitory Aromatase Effects of Flavonoids from Ginkgo Biloba Extracts on Estrogen Biosynthesis – https://www.ncbi.nlm.nih.gov/pubmed/26434836
[15] Inhibition of human aromatase by mammalian lignans and isoflavonoid phytoestrogens – http://www.ncbi.nlm.nih.gov/pubmed/8382517
[16] Inhibitory effect of luteolin on estrogen biosynthesis in human ovarian granulosa cells by suppression of aromatase (CYP19) – https://www.ncbi.nlm.nih.gov/pubmed/22838964
[17] Coadministrating luteolin minimizes the side effects of the aromatase inhibitor letrozole – https://www.ncbi.nlm.nih.gov/pubmed/25138022
[18] Selective estrogen enzyme modulator actions of melatonin in human breast cancer cells – https://www.ncbi.nlm.nih.gov/pubmed/18298468/
[19] Melatonin as a selective estrogen enzyme modulator – https://www.ncbi.nlm.nih.gov/pubmed/19075592
[20] Estrogen-signaling pathway: a link between breast cancer and melatonin oncostatic actions – https://www.ncbi.nlm.nih.gov/pubmed/16647824/
[21] Naringenin: a partial agonist on estrogen receptor in T47D-KBluc breast cancer cells – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3832325/
[22] Combining computational and biochemical studies for a rationale on the anti-aromatase activity of natural polyphenols – https://www.ncbi.nlm.nih.gov/pubmed/17910019
[23] Estrogenic and antiestrogenic activities of phloridzin – https://www.ncbi.nlm.nih.gov/pubmed/20410591
[24] Inhibitory Aromatase Effects of Flavonoids from Ginkgo Biloba Extracts on Estrogen Biosynthesis – https://www.ncbi.nlm.nih.gov/pubmed/26434836
[25] Quercetin-induced apoptotic cascade in cancer cells: antioxidant versus estrogen receptor alpha-dependent mechanisms – https://www.ncbi.nlm.nih.gov/pubmed/19194971
[26] Resveratrol and N-acetylcysteine block the cancer-initiating step in MCF-10F cells – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425208/
[27] Effects of flaxseed lignan secoisolariciresinol diglucoside on preneoplastic biomarkers of cancer progression in a model of simultaneous breast and ovarian cancer development – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5025029
[28] Methylseleninic acid is a novel suppressor of aromatase expression – https://www.ncbi.nlm.nih.gov/pubmed/22128327
[29] Estrogenic activities of sesame lignans and their metabolites on human breast cancer cells – https://www.ncbi.nlm.nih.gov/pubmed/21141889
[30] The interactions between vitamin B6 and hormones – https://www.ncbi.nlm.nih.gov/pubmed/217175
[31] 1,25-dihydroxyvitamin D3 downregulates aromatase expression and inflammatory cytokines in human macrophages – https://www.ncbi.nlm.nih.gov/pubmed/23253631
[32] The Potential Therapeutic Benefits of Vitamin D in the Treatment of Estrogen Receptor Positive Breast Cancer – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3429709/
[33] Inhibitory Effects of Gamma- and Delta-Tocopherols on Estrogen-Stimulated Breast Cancer in Vitro and in Vivo – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5337152/

GET MY BEST TIPS on getting through breast cancer and preventing recurrences by signing up for my free e-newsletters and e-books on the right. You can also “like” me on Facebook (Marnie Clark, Breast Health Coach) to get my inspirational snippets, news and updates. I promise to do my utmost to keep you informed and empowered on your healing journey… and beyond.