You are what you eat. Your diet significantly impacts your health without the exclusion of prostate health.
Prostate health is and should be a priority for all middle-aged and older men. The prostate is a small gland located at the base of the bladder that controls the creation of hormones crucial to reproductive functions. Some foods contain essential compounds like antioxidants which studies have found to reduce the risk of prostate-related illnesses such as cancer, and hyperplasia, in men.
Health supplements like Prostate 911 are also available if needed. In this article, we will uncover ten foods that can protect and safeguard your prostate health.
Cruciferous Vegetables
Cruciferous vegetables belong to the genus brassica, the family of cabbage. Their cross-like appearance and petaled flowers earn them their name. Studies have shown a direct link between the amount of cruciferous vegetables consumed and improved prostate health. Health experts especially recommend broccoli as they contain concentrated amounts of complex compounds like sulforaphane which kill cancer cells and lower the risk of prostate cancer. Other cruciferous vegetables include brussels sprouts, bok choy, and collard greens. You can eat them raw and steamed or add them to your stir fry, salads, or soups.
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Fish
Fish, most notably fatty fish, contain polyunsaturated fats, including omega-3s and omega-6s. There are a lot of scientifically proven benefits of these fatty acids. Omega-3s are fish oil found in fish fat like salmon, herring, and mackerel. Cell receptors and membranes use these omega-3 acids to regenerate and heal. The human body does not synthesize omega-3 fatty acids, so including them in your diet will not only boost your prostate health but also help with weight loss, regulate cholesterol levels, and combat high blood pressure. Omega-3-rich fish should substitute red meats and processed meats where applicable in your diet. A traditional Meditteranean diet consists of these fish and cruciferous vegetables, so health specialists recommend that men adopt the diet for improved prostate health.
Nuts
Nuts are another great source of healthy fat. Like omega-3 fish, they lower cholesterol and aid weight loss. Nuts are excellent prostate health boosters as they contain vitamin E, calcium, and selenium. Selenium is a mineral similar to soy that studies have found to reduce the risk of prostate illness. The research found that Brazilian nuts contain more than 100% of the recommended daily selenium intake for men battling prostate illness. Other nuts such as almonds, walnuts, and pecans contain some selenium. You can snack on them or use them liberally in your daily diet.
Berries
Berries are high in vitamin C and antioxidants, which is why they are ranked among the healthiest foods. They fight oxidant stress, a build-up of metabolism-caused toxins that aids the enlargement of the prostate gland. If left unchecked, oxidant stress will potentially destroy electrolytes, damage cells, and lead to cancerous cell changes. A berry-rich diet will also prevent prostate illnesses and particularly reverse the damage caused by benign prostatic hyperplasia thanks to its vitamin C and anthocyanin-rich content. You can introduce berries into your diet by eating them raw or adding them to smoothies and fruit salads.
Tomatoes
Like berries, tomatoes contain potent antioxidants in the form of lycopene. Lycopene has been on the radar of prostate cancer researchers as it decreases cell damage and reduces the risk of prostate gland enlargement. Lycopene is present in the cell walls of tomatoes and cooking them helps them to loosen their bonds and helps your body system to absorb them easily. As such, a man with a diet rich in cooked tomatoes will experience a healthier prostate. You can introduce cooked tomatoes into your diet by adding them to sauces, soups, and juices.
Watermelons
Another excellent source of lycopene is watermelon. Like tomatoes, lycopene gives watermelons their reddish color together with a load of antioxidants. Half a cup of watermelon contains up to five milligrams of lycopene. And the suggested daily dose is 10 milligrams. The summertime fruit is also rich in vitamins A and C, which benefit reproductive health and cell regeneration, respectively. You can consume watermelons the traditional way, add them to salads, or even juice them and add them to smoothies and soups.
Soy Beans
Plant proteins such as soybeans contain large amounts of protein and biologically active compounds called phytoestrogens. Phytoestrogens contain antioxidants that regulate hormonal imbalances and fight cell damage. Soybeans consist of isoflavones, a group of phytoestrogens that research links to reduced risk of prostate illnesses, especially cancer. Just one cup of soybeans contains about 15 grams of protein and fiber, which also benefits the prostate. Other soy-rich foods like tofu are not exempt as they share similar nutritional content discussed above. You can use soybeans in salads, soups, and sandwiches. You can also liberally use tofu as a food flavoring and spices.
Green Tea
For centuries, people have used green tea for various and numerous health benefits. Today, green tea is considered one of the world’s healthiest drinks, and it is little wonder why scientists heavily conduct research on it as a means of combatting cancer. Green tea contains antioxidants called catechins and polyphenols. Studies have found that these antioxidants significantly reduce the risk of prostate-related illnesses. Scientists have also found compounds called epigallocatechin gallate (EGCG), epicatechin, and xanthine derivatives, which replenish cell damage and regulate hormones. Additionally, green tea contains 20% of the caffeine in coffee, so switching from two cups of coffee a day to four cups of green tea daily can hugely improve prostate health.
Pomegranate Juice
Like green tea, antioxidants dominate the nutritional content of pomegranate juice. Antioxidants prevent chronic illnesses and reduce stress. Nutritionists typically recommend pomegranate fruit for these reasons, but they have added anti-inflammatory and cardiac health benefits. You can find pomegranate juice in most grocery stores, and they are an excellent substitute for sweet drinks like sodas and juices. If plainly drinking it is too strong, you can dilute the juice with water, add them to smoothies, or even include them in your salad dressings.
Cayenne
Last but not least is cayenne. Cayenne contains capsaicin which research has found to be a significant suppressor of tumors in prostate cancer cells. Capsaicin combats oxidative stress and stunts the growth of cancerous cells in the prostate. Cayenne is an ingredient found in chili peppers, and you can use them as general spices in your food.
