Top Superfoods for Prostate Health You Need to Know About!
Pump Up Your Prostate Health Today!
Here are some fast facts: prostate cancer is the second most common cancer among men in the USA, and is the leading cause of cancer death among men of all races and Hispanic origin populations. In the USA, around 209,292 men are diagnosed with prostate cancer every year - and around 27,970 men will die from prostate cancer in the USA this year. The American Cancer Society states that 1 in 7 men will be diagnosed with prostate cancer during his lifetime.
What Are the Top Three Risk Factors?
Top 3 risk factors? Age, family history, and diet. While some things are not in your control - what you choose to eat is. Time to practice some diet defense - and start adding some healthy prostate-friendly foods to your diet. Check out these 9 top superfoods that can boost your prostate health...
Your Prostate Wants You to Go Vegetarian - So Listen to It!
Cut out animal fats - it's time to go vegetarian! Studies show that a diet high in red meat raises one's chances of developing prostate cancer. In fact - meat has actually been shown to stimulate prostate cancer growth. But this goes beyond just meat - dairy is also a risk factor. Sub meat out for healthier alternative, and Instead of cooking with butter, use olive oil. Nutritional yeast is a secret cheese substitute for pastas and salads - and is also delish on popcorn!
Ditch that Dairy, STAT!
In international and interregional correlational studies, dairy product consumption has been consistently associated with prostate cancer mortality - and that cutting dairy - such as milk, cheese and yogurt -significantly lowers risk. The world of delicious non-dairy options has grown - cashew nut cheeses are amazing, almond and coconut milk abound on supermarket shelves, and coconut yogurt (we love Anita's) are a delicious alternative to their dairy counterparts.
The Little Tomato that Could...
Cooked or pureed tomatoes are an excellent source of lycopene, a powerful antioxidant that can help prevent prostate cancer. Studies have shown men who ate more tomatoes had less chance of developing the disease. Sun dried tomatoes, tomato paste, and tomato juice are all packed with lycopene. Just make sure to include your lycopene rich food with a healthy fat like avocado, nuts, oil or butter to enhance absorption.
Broccoli Is Your BFF
Broccoli and other cruciferous vegetables like cauliflower and Brussel sprouts are known to help prevent prostate cancer. Why? cruciferous vegetables contain high amounts of the phytonutrients sulphoraphane and indoles, both of which have powerful anticancer properties. These compounds - and especially sulphoraphane - have been found to actually target and kill cancer cells. How? Sulforaphane enhances the activity of the body’s detoxification enzymes, which helps to eliminate potentially cancer-causing elements more quickly. All the more reason to increase broccoli and other cruciferous veggies in your diet!
Green Tea Greatness…
Prostate cancer levels are so much lower in many Asian countries than in the United States and green tea may be the reason. The medicinal powers of green tea are attributed to antioxidant compounds called catechins, a type of polyphenol that has been shown to destroy certain bacteria and viruses, boost the immune system, and fight several forms of cancer, including prostate cancer. Some studies have shown that men who drink 4-5 cups of green tea a day may cut their risk of advanced prostate cancer by 50%. And the benefits of consuming green tea don’t stop there - it also helps lower cholesterol and even improves memory and attention spans! So try swapping that morning coffee with a superfood green tea!
Beans, Beans, Good for Your Heart, the More You Eat, the More... Your Prostate Is Happy!
Try swapping meats with beans to really boost your prostate health! Beans are jam packed with vital nutrients, protein and fiber, excellent for prostate health. They are also rich in disease fighting antioxidants. Remember, the darker in color of the bean, the greater antioxidant protection it has. 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 promotes prostate health. Hemp and chia seeds, on the other hand, have roughly 5 grams of protein per ounce.
Some Like it Hot, And With Good Reason - Cayenne to the Rescue
The spicy cayenne pepper, also known asa chili pepper, gets its heat from a high concentration of a substance called capsaicin – which is already widely known for its ability to reduce pain and inflammation, but studies have shown that this compound also can help kill cancer cells, including prostate cancer cells. How? Capsaicin has demonstrated the ability to induce cancer cells to “commit suicide” (a process calle apoptosis) by attacking the mitochondria – the energy-making part of a cell – and can do this without harming the healthy cells that surround the cancer cells. Amazing, right? As Emeril Lagasse loves to say: “time to kick it up a notch!”
Pomegranate: Your Prostate's Superstar Superpower
The pomegranate originated in what is now modern-day Iran, and has been cultivated since ancient times. Scientists have recently been the subject of much research, and health benefits of this exotic fruit keep being discovered. Pomegranates are an incredibly rich source of antioxidants, and a phytonutrient called ellagitannin that is particularly helpful in promoting prostate health. In fact, test tube studies have shown that pomegranate extracts can actually slow the reproduction of prostate cancer cells - and even prompts these cancerous cells to commit "suicide." Incredible, right? Time to add pomegranate seeds to salads, and snack on them as often as possible!
Go Nuts for (your) Nuts
Research has shown that eating nuts slashes prostate cancer death risk by a third: A serving five times a week boosts patients' chances of survival. While not as preventive as some of the other foods mentioned above - they are important to mention for their phenomenal healing qualities for those already struggling with prostate health issues. Nuts are rich in tocopherols, a type of vitamin E that research suggests can combat cancer. The health benefits seem to apply whatever the type of nut - so go for peanuts, raw walnuts, almonds, and pecans - so make nuts your go-to snack!
An Ounce of Prevention Is Worth a Pound of Cure…
In Benjamin Franklin's sage words - prevention is where it's at. So make sure to get a PSA blood test and physical prostate exam annually, beginning at age 50. This is especially important for men at higher risk, including: men over 50, African American men and those of Caribbean descent, and men that have a strong family history of prostate cancer. Here is something key to remember - with all the things not in our power, eating well is something you can do! So make the best choices for your prostate health, and for an overall healthier you!
