Your prostate is a small gland located just below the bladder. It’s an important part of the male reproductive system and plays a role in both urination control and fertility. That’s why it’s so essential to take good care of your prostate health. As men get older, they become more prone to conditions such as an enlarged prostate or prostate cancer.
The relationship between diet and prostate health is not entirely clear, but several studies have shown that there are certain foods that may be harmful or beneficial for prostate health.
For example, some studies have suggested that a diet high in saturated fats, dairy, or calcium, may increase the risk of prostate cancer.
On the other hand, there are many nutrient-rich foods that can help support healthy prostate function. Here are 5 foods that could help you improve your prostate health:
Tomatoes
Lycopene is the red pigment that gives tomatoes their color. It’s also found in other red and orange fruits and vegetables, such as watermelon and carrots.
But more importantly, lycopene is an extraordinary antioxidant that can help protect your cells and tissues from damage, including the cells in your prostate. Additionally, lycopene appears to be able to inhibit the proliferation of cancerous cells. People with higher amounts of lycopene in their diet are less likely to develop prostate cancer.
Beans and Legumes
These high-fiber, nutrient-dense foods offer a variety of health benefits. For your prostate, beans and legumes contain several important micronutrients, such as magnesium and zinc, that can help support healthy hormone balance in the body.
They also provide you with isoflavone phytoestrogens that are linked to a lower risk of prostate cancer.
Soybeans (edamame) and soy products are known to contain high levels of isoflavones and appear to be especially beneficial for reducing prostate cancer risk. But other beans and legumes, such as black beans, kidney beans, and garbanzo beans, are also good sources of isoflavones.
Fish
Fish is an excellent source of protein, essential fatty acids, and other nutrients that can benefit your prostate health. Specifically, fatty fish such as salmon and tuna are rich in omega-3 fatty acids, which have been linked to a lower risk of prostate cancer.
While other forms of fat may be harmful to your prostate health, omega-3s can help your body fight inflammation and reduce the risk of cancer. In addition to reducing your risk, some research suggests that a diet rich in omega-3s can help current prostate cancer patients improve their chances of a successful recovery.
Nuts and Seeds
Nuts and seeds are another excellent source of omega-3s, as well as many other important minerals, vitamins, and nutrients. Walnuts are especially valuable since they contain high levels of alpha-linolenic acid (ALA), an omega-3 fatty acid that’s been linked to better prostate health.
Seeds like pumpkin, sunflower, and flax seeds are also high in omega-3s and may be beneficial for reducing the risk of prostate cancer. In addition to their omega-3 content, nuts and seeds are a great source of fiber which can help support digestion and may reduce the risk of other chronic illnesses.
Green Tea
Green tea is one of the most popular beverages in the world. But beyond its tasty flavor, green tea is packed with powerful antioxidants and nutrient compounds that can benefit your health.
Epigallocatechin gallate (EGCG), epicatechins, and xanthine derivatives are just three of the many beneficial compounds linked to effects on tumor growth, cell death, and hormone signaling.
