Foods to Fight Against Breast Cancer
Breast Cancer Awareness Month: Foods to Fight Breast Cancer
October is National Breast Cancer Awareness Month. Breast cancer is most common among women but affects people of all demographics and genders. Certain healthy lifestyle behaviors may act as a protective factor against breast cancer; a protective factor reduces your risk of developing breast cancer. Now is a great time to start making healthier lifestyle choices. With the support of Hopkins Dining, making healthier food choices can be easy. Healthful eating can support weight management and provide energy needed for physical activity. Research has shown that physical activity and healthful weight management are protective against breast cancer. Below is a list of foods that you should consider incorporating into your diet to increase overall wellness and protect against diet-related cancers.
Vegetables
Vegetables contain antioxidants, vitamins, and dietary fiber all of which play a probable role in reducing risk of some cancers either directly or indirectly through effects on weight management. Vegetables have varying macro- and micronutrient profiles that make them unique. You should strive to consume a variety of vegetables. Use our dining locations to explore new vegetables and which you like most.
In particular, cruciferous vegetables are high in carotenoids, vitamins C, E, K, folate, and fiber. Examples include broccoli, brussels sprouts, cauliflower, collard greens, kale, and turnips. Cruciferous vegetables are incorporated throughout our menus at all of our locations. Broccoli is commonly found on our salad bars, wok stations, and Carvery/Root station. Cabbage and cauliflower are commonly sautéed, roasted, or steamed. Be on the lookout for favorites including “Southern-Style Collard Greens” and “Buffalo Cauliflower.”
Fruits
Fruits are another fantastic source of nutrients. Citrus fruits and berries are especially antioxidant rich. Antioxidants support increased antioxidant activity ultimately reducing inflammation.
Fruit is easy to find on campus. Next time you are at Charles Street Market or Levering Kitchens, grab a fruit cup or piece of fruit to eat with your meal or as a snack later in the day. Our residential dining locations offer a variety of freshly cut fruits and hand piece fruits daily.
Fatty Fish
Incorporating fatty fish into your diet is important since fish provides omega-3 fatty acids and vitamin D. Omega 3 fatty acids have anti-inflammatory effects which may be protective against certain cancers. Fatty fish that can be found within Hopkins Dining locations include salmon, tuna, and trout. Bento sushi offers salmon and tuna in sushi rolls and poke bowls while our residential locations feature at least two fish recipes weekly.
Legumes
Legumes contain plenty of fiber and protein which aid in weight management. Legumes are featured throughout our menus since Hopkins Dining recognizes the role legumes play in a healthful and sustainable diet. You can increase legume intake by adding them to your meal at Levering Taco Kitchen or trying our delicious “Chana Masala” featured in our dining halls.
Honor National Breast Cancer Awareness Month by making healthier lifestyle choices and encouraging others to explore these healthful diet additions.
Source
Wild CP, Weiderpass E, Stewart BW, editors (2020). World Cancer Report: Cancer Research for Cancer Prevention. Lyon, France: International Agency for Research on Cancer.