Would you eat certain foods if you knew they helped reduce your risk of breast cancer?

If you're like me and have a family history, you probably would consider it.

"Breast cancer risk after menopause may be lowered by as much as 65% by consuming more food and liquids with certain kinds of phenolic acids," according to an article in Endocrine Today.

Drink your coffee; eat at least five servings of fruits and vegetables a day. Nothing new, just another reason to build your meals according to the U.S. Department of Agriculture's MyPlate and not feel guilty about your morning brew.

Here's why:

A study, conducted at the University of Navarra in Pamplona, Spain, and reported on in the journal, finds that acids in fruits, vegetables, coffee and nuts are the key.

It's worth noting that the study was based on food frequency questionnaires given to 11,028 women: Those numbers alone make the study credible. The researchers looked at their phenolic acid intake, specifically how much "hydroxycinnamic and hydroxybenzoic acids" were consumed. Participants were followed for more than 11 years to see how many developed breast cancer.

They found that "breast cancer risk was inversely associated with hydroxycinnamic acid consumption ... for a 65% reduction in breast cancer risk for postmenopausal women who had the highest reported consumption of these acids."

But what foods have these hydroxycinnamic and hydroxybenzoic acids? Good sources of the former include kiwis, blueberries, plums, cherries, apples, pears, chicory (as in dried chicory root added to various foods), artichokes, carrots, lettuce, eggplant, wheat and coffee. Good sources of benzoic acid are prunes, cranberries and plums.

The bottom line? We've known that fruits and veggies are good for a healthy diet. Here's just another reason to eat them.

Q and A

Q: Is kombucha good for you?

A: "Kombucha is a fermented, slightly effervescent drink made from tea, sugar, bacteria and yeast," according to Environmental Nutrition. It contains some B vitamins and loads of probiotics from the fermentation, which help increase the number of "good" bacteria in your gut. And while it's health claims aren't all proven, I think there's enough evidence of its benefits that I recently added a couple of tablespoons to my nightly routine. I prefer the commercial varieties, however, because growing your own symbiotic culture of bacteria and yeast, or SCOBY, can turn into a food-safety nightmare. The value of kombucha is in the fermentation process, and like all fermented foods (think yogurt), kombucha's active bacteria, fungi and yeasts have antioxidant and antimicrobial properties.

RECIPE

Those first spring vegetables make me think of growing up on the farm with our oversized garden. It was a family event to plant spinach and radishes and harvest the returning sprigs of asparagus, hopefully in time for Mother's Day. This recipe from Eating Well magazine celebrates spring, and, even if you don't grow your own asparagus, it's a fun appetizer or light dinner when paired with a salad.

SPRING PIZZA

3 tablespoons extra-virgin olive oil, divided

3 cloves garlic, minced

1 bunch asparagus (about 1 pound)

1/2 cup snipped fresh chives, divided

1/4 teaspoon salt

1/4 teaspoon freshly ground pepper

1 pound whole-wheat pizza dough

1 cup shredded fontina or mozzarella cheese

Position rack in lower third of oven, place a pizza stone or large pizza pan on the rack and preheat oven to 450 F for at least 15 minutes. Meanwhile, combine 2 tablespoons oil and garlic in a small bowl; set aside. Trim asparagus spears to about 6 inches long; slice any thicker stalks in half lengthwise. Toss in a bowl with the remaining 1 tablespoon oil, 1/4 cup chives, salt and pepper. Roll out dough on a lightly floured surface to about a 14-inch circle. Carefully remove the pizza stone or pan from the oven and set on a heatproof surface, such as your stovetop. Place the dough on the stone or pan and brush with the reserved garlic-oil mixture. Arrange the asparagus in a circular pattern on the dough with the tips facing out. Top with cheese and the remaining chives. Carefully return the stone or pan to the oven and bake the pizza on the lower rack until crispy and golden and the cheese is melted, about 15 minutes. Serves 5 (serving size: 1 slice).

Per serving: 368 calories; 14 grams protein; 39 grams carbohydrates; 20 grams fat; 25 milligrams cholesterol; 3 grams fiber; 3 grams sugars; 536 milligrams sodium.

Charlyn Fargo is a registered dietitian at Hy-Vee in Springfield, Illinois, and the media representative for the Illinois Academy of Nutrition and Dietetics. For comments or questions, contact her at [email protected] or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

Photo credit: Skitterphoto at Pixabay