The Skinny:
Having a healthy prostate is seriously important business, especially for men. The American Cancer Society notes that prostate cancer will affect one out of every eight men, more than 12 percent of the adult male population. Almost 300,000 new cases are diagnosed every year and it will go on to kill one in every 44 men it hits. These are admittedly scary stats. The good news is that when identified early, prostate cancer is easily treatable. Of course, the best way to beat prostate cancer is to avoid it altogether. Unfortunately, there are no sure ways to do this, but focusing on a menu of prostate-friendly foods can improve prostate health and improve the odds of avoiding prostate cancer. Read on for foods that matter.
The Slate:
Plant-Based Foods
Plant-based foods appear to be a great option to lower the risk of prostate cancer progression. One study found that men who ranked in the top 20 percent for plant consumption had a 47 percent lower risk of prostate cancer progression compared to men in the bottom 20 percent of plant consumption.
Berry Good Help
Berries such as strawberries, blackberries, blueberries and raspberries, along with tomatoes and cruciferous vegetables (think cabbage, bok choy, kale, cauliflower and Brussels sprouts) are not only great sources of fiber, vitamins and antioxidants, but they also have the ability to neutralize toxins, reduce inflammation and even slows tumor growth.
Whole Grains
The Prostate Cancer Foundation recommends consuming whole grains like quinoa, barley and farro and avoiding refined grains like white flour and white rice, which is not prostate-healthy. Whole grains instead contain all three layers or shells and have more minerals (e.g., iron), vitamins (especially B), phytochemicals, essential fatty acids and fiber, making them prostate protectors.
Cold-Water Fish
Research indicates that dark-fleshed, cold-water fish can help fight prostate cancer-related mortality. One study found each 10-gram/day increase in total fish intake lowered the mortality in participants by six percent according to a recent study. Cold water fish with high omega-3-fatty-acid content (e.g., salmon, trout, herring and sardines) are especially beneficial. Conversely, other studies have warned that farmed fish and lean fish like flounder are not prostate-healthy. It is also wise to avoid pan-fried, salted or smoked fish.
Coffee and Tea
Perhaps one to two cups of coffee and tea daily can help prevent prostate cancer, according to a growing number of studies. Most teas provide less protection than coffee, but green tea is quite effective, thanks to its anti-carcinogenic and anti-mutagenic antioxidants. It remains uncertain whether adding sugar and milk counteracts these benefits.
The Mediterranean Diet
Extra virgin olive oil is linked to lower prostate cancer risks because of polyphenols, especially tyrosol and hydroxytyrosol. These anti-inflammatory agents help mop up free radicals, both slowing cancer cell reproduction and helping to destroy them. It is a good idea to add one or two tablespoons a day to salads, while also using olive oil to replace unhealthy saturated fats like butter.
Don’t Eat Here
The risk of prostate cancer increases by eating fatty, red meats, overprocessed, pickled, salted, smoked, pan-fried or burnt foods, refined grains like white flour and rice, sugar, fatty tree nuts, dairy products and foods with trans and saturated fats. It is also important to be active, maintain a healthy weight, avoid smoking and skip excessive drinking.
Basic Menu
The Mayo Clinic recommends a diet that’s high in fiber, fruits and vegetables, while low in saturated fats as a way to hold off prostate cancer. Also consider low-fat, highly plant-based or vegetarian diets and those that are also heart-healthy.
Eyes Up:
Have prostate healthy food recommendations? Let us know at info@wellwellusa.com.
