10 best foods for prostate health
Introduction
As men age, the health of their prostate becomes a growing concern. For those over 50, maintaining good prostate health requires more than physical activity; it also requires a diet rich in foods that promote prostate health. Here are 10 great food choices that can help you keep your prostate healthy and strong.
Tomatoes
Tomatoes contain lycopene, a powerful antioxidant that helps protect against free radical damage that can lead to cancerous cell growth in the prostate. For even more benefits, cook tomatoes before eating—cooking releases more lycopene from tomatoes than eating them raw does. Enjoy tomatoes raw in salads or on sandwiches, or cook them into sauces or soups for added flavor and nutrition.
Berries
Berries are packed with antioxidants like anthocyanins, which help reduce inflammation and protect against oxidative stress caused by free radicals—both of which are linked to poor prostate health.
All types of berries are good for you but blueberries have particularly high levels of compounds called "anthocyanins." They help reduce inflammation and promote proper urinary tract function.
Enjoy fresh berries with yogurt or oatmeal for breakfast or blend them into smoothies as a mid-day snack.
Salmon
Salmon is an excellent source of omega-3 fatty acids, which have been linked to reducing inflammation and improving overall health. Aim for two servings per week to get all the benefits that this fish offers.
Whole Grains
Whole grains are packed with fiber and important vitamins and minerals, making them an essential part of any diet. Whole grains can help improve digestion and reduce inflammation, both of which can help maintain optimal prostate health as you age.
Pomegranate
Pomegranates contain powerful antioxidants that have been linked to preventing cancer cells from forming and spreading throughout the body, including the prostate. You can enjoy them fresh or juice them up into a tasty beverage!
Pumpkin Seeds
Pumpkin seeds are an excellent source of zinc, which helps maintain testosterone levels and supports healthy prostate function.
In fact, pumpkin seed extract is a common ingredient in most of the better prostate supplements.
They also contain vitamin E, which has anti-inflammatory properties that help protect against cancerous cell growth in the prostate. Pumpkin seeds are also rich in beneficial fats and minerals like magnesium and iron that support overall health. Eat them as a snack or add them to your favorite salads and dishes for extra crunch.
Nuts
Nuts are full of fiber, protein, healthy fats, minerals and vitamins—all important elements for maintaining good health. Nuts like almonds and walnuts offer a variety of benefits for men over 50 looking to maintain prostate health.
Olive Oil
Olive oil contains monounsaturated fats which have been linked to decreasing inflammation in the body. It's also one of the best sources of vitamin E out there—an antioxidant known for its anti-aging benefits!
Use olive oil when cooking or drizzle it on top of salads for extra flavor and nutrition!
Green Tea
Green tea is packed with catechins—powerful antioxidants that may help prevent cellular damage associated with aging and cancer development in men's prostates. Try drinking one cup per day for optimal results!
Garlic
Garlic has long been heralded as one of nature's best defenses against disease due to its high levels of sulfur-containing compounds like allicin. Allicin has been shown to possess anti-cancer properties as well as other anti-inflammatory benefits that can help protect your prostate over time!
Cayenne
Cayenne is a substance found in Chili peppers and Bell peppers. Cayenne is a prostate-supportive spice. Cayenne peppers get their heat from a high concentration of a substance we call capsicum.
Capsicum is widely known for its ability to reduce pain. Recent studies have also shown that it can help kill cancer cells, including prostate cancer cells. It does this by attacking the part of the cancer cells that gives them energy (the mitochondria), causing "apoptosis" (which is cell death).
It's also good for heart health and cardiovascular health. It is a potent antioxidant.
Cayenne can be taken in capsule form so you can get the benefits of cayenne without the irritation to your mouth if you mix large quantities in your food.
For a deeper dive into cayenne and how it benefits your prostate as well as your overall circulation, check this article. It discusses when and how much to take, sources, etc.
Conclusion
Eating the right foods will help protect your prostate as you age. And the benefit of eating healthy foods is that if you incorporate these foods into your diet, you'll be less likely to have room to binge on the foods that are unhealthy for your prostate.