Prostate health holds a great significance among men as they could be at risk of having prostate cancer due to heredity, ill health, existing medical concern or poor dietary habits.
Now, coming to the dietary goals, the foremost step is to eliminate foods which might contribute to the condition.
How should your diet be?
Low in saturated fat and simple sugar
Free of trans fats
High in fibre
High in nutrient-dense fruits and vegetables
Choose to eat chicken
Avoid or limit the consumption of red meat or other processed meat forms which contain added salt or preservatives. These may lead to an increased risk of developing prostate cancer. Eg pork, lunch meat, sausages. Instead, include lean poultry & fishes like sardines, salmon, tuna.
Avoid Full-fat Dairy Products
Consuming a large amount of full-fat dairy products might increase the risk, and as per research as well it has been suggested to take low-fat dairy milk products but in limited quantities only.
Instead, choose to have plant-based milk products like almond milk, cashew milk, coconut milk.
Avoid alcohol
Alcohol consumption is not recommended and can have a bad impact on overall health. Choose to drink non-alcoholic beers or wines, fresh fruit juices, tea or coffee instead.
Limit food sources of saturated fat
Red meat, dairy fat like butter, salad dressing, baked goods made using oil, sugar, white flour and other processed foods.
Foods which help boost prostate health
Tomatoes
The presence of lycopene may help prevent cancer, and it is an antioxidant which protects cell damage. Include tomato puree or sun-dried tomatoes in the diet.
Broccoli
This wonder vegetable contains sulforaphane and other anticancer compounds, which target the cancer cells.
Fish
Polyunsaturated fats are essential fatty acids found in fatty fishes, and these should be included as they also help reduce inflammation.
Berries and pomegranate
These fruits offer antioxidants which help reduce oxidative stress and provide phytochemical needs for better health.
Legumes
They are not just good sources of protein but also provide fibre and other important nutrients needed for promoting health.
Nuts and seeds
They offer vitamin E, calcium, magnesium, zinc and selenium, which have protective properties. E.g. walnuts, flaxseeds, sunflower seeds & sesame seeds.
To conclude, it all starts with improving your diet when it comes to better health. A good nutritionally balanced diet can help in lowering the risk of causing prostate cancer.
REFERENCES
Giovannucci, E., Liu, Y., Stampfer, M. J., & Willett, W. C. (2006). A prospective study of calcium intake and incident and fatal prostate cancer. Cancer epidemiology, biomarkers & prevention : a publication of the American Association for Cancer Research, cosponsored by the American Society of Preventive Oncology, 15(2), 203–210. https://doi.org/10.1158/1055-9965.EPI-05-0586
Bell, Carolyn & Hawthorne, Susan. (2008). Ellagic acid, pomegranate and prostate cancer - A mini review. The Journal of pharmacy and pharmacology. 60. 139-44. 10.1211/jpp.60.2.0001.
Rayman MP.(2012) Selenium and human health. The Lancet.; 379(9822):1256-1268