6 foods to improve prostate health

By adding healthy, prostate-friendly foods to your diet, you can reduce your risk of 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, several theories exist. Some experts believe that the Western diet, which is high in fat and sugar, may contribute to increased rates of prostate cancer. Some studies have linked diets high in dairy products and high intakes of total calcium through food and dietary supplements with a higher risk of developing prostate cancer.

Here are the foods that best protect your prostate

1. Tomatoes

Some fruits and vegetables, including tomatoes, contain a powerful antioxidant called lycopene. Some research suggests that a diet high in lycopene may help reduce the risk of developing 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 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 pureed tomatoes may be better options, such as the following products:

– tomato coulis
– tomato sauce
– sun-dried tomatoes
– tomato juice

Drinking plain tomato juice every morning is another good option. Just be sure to choose a low-sodium variety.

2. Broccoli

Broccoli is a vegetable that contains many complex compounds that may help protect some people against cancer. Some studies suggest there’s a link between the amount of cruciferous vegetables you eat, a group that includes broccoli, and a lower risk of prostate cancer.

The reasons are not yet clear, but the researchers propose that certain phytochemicals in these vegetables, including sulforaphane, of which broccoli sprouts contain concentrated amounts, selectively target and kill cancer cells while leaving normal cells in the healthy and unaffected prostates.

Other cruciferous vegetables are cauliflower, cabbage, Brussels sprouts and kale.

3. Green tea

Green tea has been used for its health benefits for thousands of years. Researchers have conducted numerous studies on its effects on cancer. Evidence suggests that special compounds in green tea may reduce the risk of prostate cancer by influencing tumor growth, cell death and hormone signaling.

The following compounds could explain the health benefits of green tea:

– xanthine derivatives
– epigallocatechin gallate (EGCG)
– epicatechin

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 soy

Legumes are a food group that includes beans, peanuts, and lentils. Legumes contain biologically active plant compounds called phytoestrogens.

Isoflavones are one of these phytoestrogens. One study found that people who consumed the most phytoestrogens had a 20% reduced risk of prostate cancer compared to the group with the lowest consumption. The anticancer effects of phytoestrogens may stem from their antioxidant properties and their effects on hormone regulation and cell death. Although more conclusive research is still needed, some studies have linked soy isoflavones to reduced risk of prostate cancer.

Soy consumption has been linked to reduced prostate-specific antigen (PSA) levels. 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 seems to indicate that soy is more effective when eaten with other cancer-fighting foods.

5. Pomegranate juice

Like green tea, pomegranate is a rich source of antioxidants. Pomegranate juice has a reputation as a super fruit due to its high antioxidant content. Antioxidants can help prevent chronic diseases related to oxidative stress. Pomegranate juice and some of its bioactive components may help inhibit the proliferation of prostate cancer cells.

6. Fish

Polyunsaturated fats, especially omega-3 and omega-6, are essential fatty acids found exclusively in food. They are not synthesized by the body. The traditional Western diet is high in omega-6 fatty acids but low in omega-3. A balance of omega-3 and omega-6 fatty acids is linked to better health outcomes.

Several reviews have reported that although there may be a link between higher intake of omega-3 fats and a lower risk of high-grade prostate cancer and prostate cancer mortality.

Oily fish have many other health benefits. Try eating oily fish found in cold waters to boost your omega-3 intake. Here are a few :

the salmon
herring
mackerel
sardines
trout

To optimize your budget, you can also add fish to dishes such as pasta, soups, salads or sandwiches. This way you won’t need as much fish to make a full meal.

Sources

Lycopene and Risk of Prostate Cancer

Cruciferous Vegetables and Cancer Prevention

Differential effects of sulforaphane on histone deacetylases, cell cycle arrest and apoptosis in normal prostate cells 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