Hidden in plain site – the amazing health benefits of Ghana’s forgotten berries, and a breast cancer risk reducing diet

October is globally recognized as Breast Cancer Awareness Month, a period dedicated to educating and empowering individuals with the key message that early detection saves lives.

As a dietitian, one of the most common questions I receive during this time is, “What can I eat to reduce my risk of developing breast cancer?”

Research has shown that a healthy diet and lifestyle can reduce the risk of developing cancers by 30–40% and may reduce the risk of breast cancer by over 50%. This means that the choices we make every day—what we eat, drink, and how we live—can significantly influence our long-term health and risk of developing breast cancer and other cancers in general.
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Spotlight – The African Black Plum (Vitex doniana)

In the spirit of Pink October, it is worth highlighting foods and dietary patterns that may help reduce breast cancer risk. While no single food can completely prevent cancer, certain natural compounds have shown promising protective effects especially when obtained from food sources.

Today, I’d like to shift the focus to a fruit we often overlook—our very own African black plum, known locally as “Akosua Tuntum.” Over the years, several studies have highlighted the potential of blueberries in reducing breast
cancer risk due to their rich antioxidant and anthocyanin content, which help protect cells from
damage and slow cancer cell growth.

Surprisingly, research suggests that our local Akosua Tuntum (Vitex doniana) may contain up to one fifth the level of anthocyanins in blueberries. Since anthocyanins play a key role in lowering the risk of breast and other cancers, it ’ s wise to embrace local options. Alongside Akosua Tuntum, foods such as purple cabbage, eggplant, and purple sweet potatoes also contain these protective pigments—affordable, accessible, and nutritious
choices from our own soil. Although these local options may not have very high levels like blueberries, adding them to our regular meals may go a long way to help.
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Building a Breast Cancer Risk-Reducing Plate

A breast cancer risk-reducing diet focuses on a variety of nutrient-rich, plant-based foods that protect cells, balance hormones, and reduce inflammation. Always remember that no one food is a superfood.
Include more of the following:

• Antioxidant-rich fruits – strawberries, blueberries, African velvet tamarind (yooyi), African black plum (Akosua Tuntum), fruits and vegetables in general.
• Beta-carotene sources – carrots, mangoes, pawpaw, pumpkin, kontomire, bitterleaf
• Cruciferous vegetables – broccoli, cauliflower, cabbage
• Fiber-rich foods – whole grains(millet, maize, oats etc), beans, lentils, nuts, and seeds
• Vitamin-rich foods – eggs, oily fish, dark leafy greens, citrus fruits, fortified milk or soy milk
• Healthy fats – from oily fish ( herrings, mackerel), seeds and nuts – flaxseeds, chia seeds, almond nuts, walnuts etc, avocados, groundnuts
Adopting Mediterranean or plant-based diets, which emphasize these foods, has been linked to improved overall health and a lower risk of breast cancer.
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Foods and Habits That Increase Risk

It is equally important to be mindful of foods and lifestyle habits that can increase breast cancer risk. Diets high in ultra-processed foods such as pastries and baked goods high in trans fat-chips, pies, deep fried foods-, and sugary drinks, or those rich in red and processed meats like beef, pork, bacon, sausages, and hot dogs, have been associated with higher breast cancer risk.Buy vitamins and supplements

Regular alcohol consumption, excessive sugar intake, and unhealthy fats (like trans fats and hydrogenated oils found in margarine and fried fast foods) can also promote inflammation, hormonal imbalance, and excessive weight gain or obesity—all key contributors to increased breast
cancer risk.
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A Takeaway for Your Next Market Visit

Next time you visit the market, look out for our local treasures—especially when Akosua Tuntum is in season. Enjoy it as an affordable and readily available alternative to imported berries. Combine it with other colorful plant foods to create a vibrant, protective plate. Every mindful bite you take adds up to better health and a stronger body and reduced breast cancer risk.
Always remember, small bites, big protection.
Benedicta Kessewah Addo
RD. LD, CTGroceries