1. Second only to heart disease, cancer remains one
of the leading causes of death in the United States.
Although breast cancer is commonly associated
with women, men are not immune to the disease.
According to the American Cancer Society, in
2015, it is estimated that 231,840 new cases of
breast cancer will be diagnosed in women, while
2,350 will be diagnosed in men. The lifetime risk
of developing breast cancer is approximately 1 in
8 for women and 1 in 1,000 for men. There are
many factors that contribute to the development
of cancer. While many risk factors are out of
one’s control, diet is one that can be modified.
Research has shown that antioxidants play a
particularly important role in the prevention of
cancer.
What are antioxidants?
Antioxidants in food are naturally-occurring
substances that have the ability to inhibit or
reduce damage caused by highly reactive
particles, known as free radicals, within the body.
Antioxidants are found in both animal– and plant-
based foods in the form of vitamins, minerals,
and/or phytochemicals, which are biologically
active compounds found in plants.
Which vitamins are antioxidants?
Vitamin A (retinol), vitamin C (ascorbic acid), and
vitamin E (tocopherol and tocotrienol) act as
antioxidants within the body. Vitamin A is found
in yellow, orange, and dark green vegetables and
fruits, such as carrots, squash, sweet potatoes,
tomatoes, cantaloupe, kale, spinach, and broccoli.
Additionally, liver, salmon, tuna, eggs, milk, and
cheese contain vitamin A. Citrus fruits, dark
green leafy vegetables, blueberries, raspberries,
and strawberries are some of the best sources of
vitamin C. Vitamin E is found in nuts, seeds,
whole grains, seafood, dark green vegetables, and
oils, such as safflower or sunflower oil.
Which minerals are antioxidants?
Copper, zinc, and selenium act as antioxidants.
Sources of copper in the diet include shellfish,
whole grains, beans, nuts, organ meats, potatoes,
dark leafy green vegetables, dried fruits, cocoa,
black pepper, and yeast. A variety of foods
contain zinc including meats, seafood, legumes,
Special Edition: October 2015
Did you know October is National Breast Cancer Awareness Month? This month we discuss
antioxidants, which have been shown to decrease cancer risk.
Uncontrollable Risk Factors
 Age
 Family history
 Radiation exposure
 Chemical and substance exposure
 Viral or bacterial exposure
Controllable Risk Factors
 Tobacco use
 Hormones
 Alcohol
 Diet
 Physical activity
 Weight

2. Antioxidant Salad with Blueberry Tahini Dressing
Yield: 2 servings
Ingredients:
Salad Dressing
- 4 cups baby spinach - 1/2 cup blueberries
- 1/2 cup cucumbers, sliced - 2 Tbsp. lemon juice
- 1/2 cup chickpeas - 1 Tbsp. olive oil
- 1/4 cup red cabbage, shredded - 2 tsp. tahini
- 1/4 cup blueberries - sea salt to taste
- 2 Tbsp. red onion, chopped - water (if needed)
- 1/2 avocado, diced
- 2 Tbsp. golden raisins
- 2 Tbsp. roasted sunflower seeds
Directions:
1. Place all ingredients for the dressing into a blender and blend until creamy and smooth. The dressing should
be thick. Add water to thin out dressing if desired.
2. Prepare two salads by starting with a bed of spinach and adding toppings as listed.
3. Drizzle dressing over both salads and enjoy!
Nutritional Information (per serving): Calories 332, Fat 18 g, Protein 8 g, Carbohydrate 36 g, Fiber 10 g
grains, nuts, seeds, and dairy. Selenium is found
in the largest amounts in seafood, meat, and eggs.
What are food sources of phytochemicals?
Phytochemicals are found solely in plant-based
foods including fruits, vegetables, grains, tea, and
wine. There are three main groups of
phytochemicals: phenolic acids, flavonoids, and
lignans. Each group can be broken down further
into smaller classifications. Some of the most
beneficial phytochemicals for cancer prevention
are isothiocyanates in cruciferous vegetables (e.g.
kale, brussels sprouts, broccoli, etc.); carotenoids
in red, orange, yellow or dark green vegetables
and fruits; resveratrol in red wine, grapes, cocoa,
peanuts, pistachios, blueberries, and cranberries;
and polyphenols in green tea, grapes, wine,
berries, citrus fruits, whole grains, and peanuts.
Schuylkill Health Goes Pink
Join us as we host a variety of activities this month
in honor of breast cancer awareness!
 “Pink” Strawberry Lemonade & Cookie Stand
and Basket Auction
Friday, Oct.16th at South—Conference
A&B– 11 am—3 pm
Wednesday, Oct. 28th at East—Wall
Auditorium—11 am—3 pm
 Schuylkill Health Auxiliary Breast Cancer
Awareness Dinner
Wednesday, Oct. 21st at Greystone
Restaurant (Cost: $40-$50 at door)
 Schuylkill Health Pink Day
Wednesday, Oct. 28th
 Reduced-cost screening mammograms
offered during the month of October
 Weekly antioxidant luncheon specials
available in the cafeteria
For more information, contact Schuylkill Health
Auxiliary at (570) 621-4242.