You can reduce prostate cancer risk by adding healthy and prostate-friendly foods into your diet. According to the American Cancer Society, prostate cancer is the most common cancer among men, and affects 1 in 7 men in the USA.
It is believed that the high-sugar and high-fat Western diet contribute to the increased rates of prostate cancer. You still need to see your doctor for regular prostate cancer screenings, but you can boost your prostate health by consuming these 7 foods.
Foods to Boost Prostate Health:
“Oxidative damage” is what scientists call the incremental damage that accumulates over the years. It is caused by “oxygen free radicals,” which are toxic by-products of metabolism. When uncontrolled, free radicals can create havoc on your body , causing oxidative damage and disease.
Antioxidants can help to remove and neutralize free radicals from the body. Berries are great source, in particularly blackberries, strawberries, raspberries and blueberries (the brighter the better). These fruits contains powerful antioxidants known as anthocyanins.
Broccoli contains the phytochemical (phyto meaning “plant”), known as sulforaphane, which is suspected to kill cancer cells while leaving healthy prostate cells to fight. Studies have suggested that consuming cruciferous vegetables can reduce your risk of getting prostate cancer.
Don’t like broccoli? There are many other vegetables in the same family that have similar beneficial effects, these include bok choy, cabbage, cauliflower, kale and Brussels sprouts.
3. Fermented Soy
Soy may help decrease your risk of prostate cancer. Soy milk, tofu, soybeans and tempeh — the options are endless. These foods are all filled in phytoestrogens, which have been proven to change the dynamic of genes that are most commonly associated with prostate cancer.
Why does this work? According to Dr. Gary R. Cohan, MD, a Los Angeles-based, Internal Medicine, this food group contains “naturally-occurring plant compounds that contain estrogen-like activity.” These phytoestrogens can change your hormone balance in a way that reduces levels of prostate specific PSA or antigen. High levels of PSA is often an indicator of increased risk of prostate cancer.
Polyunsaturated fats, such as omega-3s and omega-6s, are essential fatty acids found exclusively in the diet. These are not synthesized by the body.
The traditional Western diet contains a lot of omega-6 fatty acids but not many omega-3s. Having a healthier balance of these 2 may help prevent the development and progression of prostate cancer.
In the American Journal of Clinical Nutrition, researchers found a link between eating fish and a reduced mortality rate due to prostate cancer. You should try consuming fatty fish found in cold waters to increase your omega-3 intake. These include, herring, salmon, mackerel, sardines and trout.
5. Green Tea
Green tea is another good source of antioxidants. This versatile leaf has multiple antioxidant compounds known as catechins (most important are two called EGCG, for epicatechin and epigallocatechin-3-gallate), which are believed to be anti-carcinogenic and anti-mutagenic (prevents healthy cells from mutating).
Multiple studies reported that men who drank at least 5 cups of green tea daily had a reduced risk of prostate cancer.
Tomatoes are known to help in protecting against prostate cancer due to the plant’s chemical lycopene. Lycopene is a free-radical fighting antioxidant, which is a compound that can help destroy toxic, disease-promoting cells.
Consuming lycopene-rich foods, decreases your chances of free radicals attacking your immune system. According to Cornell University researchers, the lycopene becomes more available to your body when tomatoes are cooked. Therefore, it’s even more reason to top your pasta with marinara sauce!
7. Pomegranate Juice
Pomegranate is a rich source of antioxidants. It has been touted as a “miracle fruit” in preventing chronic diseases that are related to oxidative stress.
Scientists think the antioxidant present in pomegranate works in a “seek and destroy” method, exclusively targeting the prostate cancer cells and not the healthy cells. Studies have reported evidence that pomegranate juice and extract prevent the production of different prostate cancer cells, though more research is needed.