What Foods Support Prostate Health

What Foods Improve Prostate HealthEating Italian-style foods, like pizza and pasta, may help you incorporate more tomato-based foods into your diet. Focus on Italian-style foods that use a tomato base, like spaghetti Bolognese or a caprese salad.

The typical western diet has an imbalance of omega 3 and 6 fatty acids. While pro-inflammatory omega 6’s (such as those found in vegetable oil) are essential to protect the body from infection and injury, they can also cause damage in high quantities. We need more anti-inflammatory omega 3’s to balance out their effects. Try to eat two portions of fish each week, one of which should be oily, in order to consume sufficient levels of omega 3.

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One study comparing the diets of 2820 men found that those who regularly ate garlic had a 28% lower risk of BPH compared to men who never ate garlic. A separate population-based study in China found that men who ate at least 10 grams of allium foods each day halved their risk of prostate cancer, compared to men who ate little garlic. However, other studies have found little protective effect against cancer. 

Japanese men have a very low incidence of prostate cancer, and some believe their diet - which is high in soy - may be behind this statistic. Soy contains the same isoflavones found in red clover that are known to block tumor growth and ease BPH. Isoflavones are a good overall health booster, too.

Broccoli is a vegetable that contains many complex compounds that may help protect some people from cancer. Some studies suggest there’s a link between the amount of cruciferous vegetables you eat and your prostate cancer risk. The reasons why are still unclear, but researchers propose that one of the phytochemicals found in these vegetables, called sulforaphane, selectively targets and kills cancer cells while leaving normal prostate cells healthy and unaffected.

Brazil nuts are not only a good source of vital nutrients like vitamin E and calcium, they’re also full of the mineral selenium. A 2010 study suggests that selenium along with soy may help fight prostate cancer, though more research is still needed.  

Foods to Improve Prostate Health Legumes Legumes like lentils (daal), peanuts and beans contain phytoestrogens, which suppress tumour growth in prostate cells. Soyabean especially is good for your prostate, reducing the risk of developing prostate cancer by 30 percent. You can consume it in the form of soya nuggets, tofu or soya milk products. Check over here For More on Soyabean: Healthy Starter Recipe: Mini Soya Paneer Pancakes

Black beans, for example, pack a lot of nutritional punch. Just one cup has about 15 grams of protein and 15 grams of fiber, which may promote prostate health. Hemp and chia seeds, on the other hand, have roughly 5 grams of protein per ounce.  Hemp seeds also contain all essential amino acids, while chia seeds contain about 10 grams of fiber per ounce. 

Scientists found that zinc deficiency can result in prostate enlargement. In fact, one study found men with prostatitis (infection of the prostate) had zinc levels that were 1/10 of what they are in men without this condition. Experts say a supplement of 50 mg to 100 mg of zinc per day can help men with enlarged prostate.

“A review paper published last year discussed how omega-3 fats modulate prostate cancer development, likely because of their anti-inflammatory effects, and ultimately inhibiting tumor growth. So it’s important to suggest maybe replacing some other animal fats with that from fatty fish like wild salmon, sardines, anchovies, tuna, for the beneficial omega-3 fats,” says Mohr.

There are plenty of reasons to include omega-3 fatty acids in your diet. Omega-3s help lower bad cholesterol and raise good cholesterol levels, lower high blood pressure, help with weight loss, and can reduce the risk of heart attack. Although experts typically recommend cutting down on animal fat for prostate health, a diet high in omega-3s can help boost prostate health. In fact, omega-3 fatty acids, found in foods like lake trout and herring, may actually help lower prostate cancer risk.

Lycopene is an antioxidant found in such foods as grapefruit, tomatoes, and watermelon. Several studies have found that eating a diet high in fruits and vegetables that contain lycopene may help reduce a man’s risk of developing prostate cancer.

There’s now some evidence to support that these compounds found in green tea may prevent the development of prostate cancer. In a review published by Chinese Medicine, researchers found a decreased risk of prostate cancer among men who consumed more than five cups of green tea per day.

Prostate Health With Saw Palmetto And Zinc

“Beans can be added to a salad or used to replace traditional meat on a burrito or wrap, and hemp and chia can be used on oatmeal, shakes, and Greek yogurt,” says Mohr. Most adult men should aim to get about 38 grams of fiber and 56 grams of protein per day.  

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Oily fresh water fish such as salmon, sardines, mackerel, trout and herring are all rich in omega 3 fatty acids that have been shown to reduce inflammation. A recent study found that diets rich in omega 3 helped to prevent the growth and spread of prostate cancer cells, and suggested that deficiency may be a contributing factor to prostate problems. 

For Prostate Health

Although the obvious way to consume green tea is to brew and enjoy it, there are other ways to get your fix. Try these recipes for iced mint green tea and green tea rice. Other ways to enjoy green tea include adding it to a smoothie or using it to create a marinade. 

How To Ensure Prostate Health

The body has a hard time digesting lycopene from fresh tomatoes, so cooked or processed tomatoes such as puree and pasta sauces are best! This is because the cooking process breaks down cell walls and makes lycopene more bioavailable. But beware of sauces that contain added sugar. 

What Foods Help Prostate Health

Foods to Improve Prostate Health Oats Oats contain high amounts of selenium, which is a mineral that offers protection against problems related to your prostate. An antioxidant, it is found in Brazil nuts and brown rice as well. For More on Oats: Healthy Oats Recipes: Oats Halwa

How To Promote Good Prostate Health

One Brazil nut has more than 100 percent of the daily value of selenium, which can be harmful in high doses, so watch your portions. Other great nuts for men include pecans, almonds, and walnuts. Nuts can be pretty fatty, so remember more is less.

Prostate Health Foods To Avoid

Jalapeno peppers contain higher quantities of capsaicin, the ingredient that gives peppers their heat. Laboratory studies suggest that capsaicin makes “cancer cells commit suicide” – one study found that capsaicin triggered the death of 80% of cancer cells. However, you would need to eat as many as eight peppers per week to see these benefits, which isn’t practical. While the medical community tries to harness the power of capsaicin in future medicines, for now, just add a range of peppers to your weekly diet to maintain good prostate health. 

If you haven’t enjoyed fish in the past, try a different type of fish. Each fish has a unique flavor. The flavor is also milder if the fish is fresh, so your taste buds may enjoy fish more if you buy it from a fish counter and make it that day.

So what’s a quick easy way to whip up a healthy vitamin-C rich snack? Dr. Mohr recommends blending a variety of berries and greens into a smoothie with milk and protein powder. “Blueberries, banana, milk, protein powder, peanut butter, and ice is a perfect smoothie with lots of flavor and nutrition but simple to make.” 

While more research needs to be done in the area of diet and prostate cancer, there is evidence to suggest that certain foods may help reduce your risk for the disease. It’s a good idea to check in with your doctor before making changes to your diet, especially if you’re receiving treatment for prostate cancer, as certain foods may interact with different drugs and therapies. For example, some supplements that are high in antioxidants (e.g., pomegranate extract) may counteract the effects of radiation therapy. Therefore, you should avoid supplements with high levels of antioxidants during radiation treatment. That said, most of the items on this list are whole foods. Eating them is part of a healthy lifestyle and, at very least, may help you feel your best.