By adding healthy, prostate-friendly foods to your diet, you can reduce your risk of developing prostate problems, including prostate cancer. Prostate cancer is the most common cancer in men. Although the exact role of diet in prostate health is unclear, there are several theories. Some experts believe that a Western diet rich in fat and sugar may contribute to increased rates of prostate cancer. Some studies have linked diets high in dairy products and high amounts of total calcium through food and supplements with an increased risk of prostate cancer.
Here are the foods that best protect the prostate
Some fruits and vegetables, including tomatoes, contain a powerful antioxidant called lycopene. Some research suggests that a diet rich in lycopene may help reduce the risk of prostate cancer. More research is needed to confirm this benefit, but in an analysis of 24 studies, researchers suggested that men who ate more tomatoes were less likely to develop prostate cancer.
Lycopene can reduce cell damage and slow the production of cancer cells. It is an antioxidant, which means that it protects cells from damage.
Because lycopene is tightly bound to the cell walls of raw tomatoes, your body has a hard time extracting it. Products made with cooked or mashed tomatoes may be better options, such as the following:
– tomato coleus
– tomato sauce
Drinking regular tomato juice every morning is another good option. Just be sure to choose the kind that’s low in sodium.
Broccoli is a vegetable that contains many complex compounds that may help protect some people from cancer. Some studies suggest a link between the amount of cruciferous vegetables you eat, which group contains broccoli, and a lower risk of prostate cancer.
The reasons aren’t clear yet, but researchers suggest that some of the phytochemicals in these vegetables, including sulforaphane, which broccoli sprouts contain in concentrated amounts, selectively target and kill cancer cells while leaving healthy, uninfected prostate cells.
Other cruciferous vegetables are broccoli, cabbage, Brussels sprouts, and kale.
3. Green tea
Green tea has been used for its health benefits for thousands of years. Researchers have conducted many studies on its effects on cancer. Evidence suggests that special compounds in green tea may reduce the risk of prostate cancer by affecting tumor growth, cell death, and hormone signaling.
The following compounds can explain the health benefits of green tea:
– Epigallocatechin gallate (EGCG)
If you like the taste of green tea, start by drinking a cup of it every morning instead of your regular coffee.
4. Legumes and soybeans
Legumes are a food group that includes beans, peanuts, and lentils. Legumes contain bioactive plant compounds called phytoestrogens.
Isoflavones are one of these phytoestrogens. One study found that people who consumed the most phytoestrogens had a 20% lower risk of developing prostate cancer compared to the group with the lowest consumption. The anticancer effects of phytoestrogens may stem from their antioxidant properties and effects on hormone regulation and cell death. Although more conclusive research is still needed, some studies have linked soy isoflavones to a reduced risk of prostate cancer.
Soy consumption has been linked to lower levels of prostate-specific antigen (PSA). PSA is a protein produced by the prostate. The PSA test, which measures the level of PSA in the blood, is used as a screening test for prostate cancer. This research also appears to indicate that soy is most effective when taken with other cancer-fighting foods.
5. Pomegranate juice
Like green tea, pomegranate is a rich source of antioxidants. Pomegranate juice has a reputation as an excellent fruit due to its high content of antioxidants. Antioxidants can help prevent chronic diseases related to oxidative stress. Pomegranate juice and some of its bioactive components may help prevent prostate cancer cells from multiplying.
Polyunsaturated fats, especially omega-3 and omega-6, are essential fatty acids that are found exclusively in food. It is not manufactured by a living organism. The traditional Western diet is rich in omega-6 fatty acids but low in omega-3s. A balance of omega-3 and omega-6 fatty acids is associated with better health outcomes.
Several reviews have reported that although there may be a link between a higher intake of omega-3 fats and a lower risk of high-grade prostate cancer and mortality from prostate cancer.
Oily fish has many other health benefits. Try eating oily fish in cold water to increase your omega-3 intake. Here are a few:
To improve your budget, you can also add fish to dishes such as pasta, soups, salads, or sandwiches. This way, you won’t need a lot of fish to make a complete meal.
Lycopene and the risk of prostate cancer
Cruciferous vegetables and cancer prevention
Differential effects of sulforaphane on histone deacetylases, cell cycle arrest and apoptosis in normal versus hyperplastic and cancerous prostate cells.
Anti-cancer effects of green tea polyphenols against prostate cancer
Soy isoflavones and prostate cancer: a review of molecular mechanisms
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