By adding healthy, prostate-friendly foods to your diet, you can reduce the 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 a diet high in dairy products and high intake of total calcium through foods and supplements to 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 lycopene-rich diet 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 down the production of cancer cells. It is an antioxidant, meaning it protects cells from damage.
Because lycopene is tightly bound to the cell walls of raw tomatoes, it’s difficult for your body to extract. Products made from cooked or mashed 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 great option. Just be sure to choose a low-sodium variety.
2. Broccoli
Broccoli is a vegetable that contains many complex compounds that may protect some people from 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 aren’t clear yet, but the researchers suggest 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 prostate.
Other cruciferous vegetables include cauliflower, collards, 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. There is evidence that specific compounds in green tea may reduce the risk of prostate cancer by affecting tumor growth, cell death, and hormone signaling.
The following compounds may explain the health benefits of green tea:
– Xanthine derivatives
– Epigallocatechin gallate (EGCG)
– Epicatechin
If you like the taste of green tea, start 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 substances, so-called phytoestrogens.
Isoflavones are among these phytoestrogens. One study found that people who consumed the most phytoestrogens had a 20% lower risk of prostate cancer than the lowest consuming group. The anticancer effects of phytoestrogens may be due to their antioxidant properties and their effects on hormone regulation and cell death. Although more conclusive research is needed, some studies have linked soy isoflavones to a reduced risk of prostate cancer.
Soy consumption has been linked to reduced 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 seems to suggest 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 superfruit due to its high antioxidant content. Antioxidants may help prevent chronic diseases related to oxidative stress. Pomegranate juice and some of its bioactive compounds may help inhibit prostate cancer cell proliferation.
6. Fish
Polyunsaturated fats, especially omega-3 and omega-6, are essential fatty acids found exclusively in food. They are not synthesized by the organism. 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 associated with better health outcomes.
Several reviews have reported that there may be an association between higher intakes of omega-3 fats and a lower risk of high-grade prostate cancer and prostate cancer mortality.
Oily fish has 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 don’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 compared to 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
* Presse Santé strives to convey health knowledge in a language accessible to all. In NO CASE can the information given replace the advice of a doctor.
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