7 Super foods for Maintaining Prostate Health
According to the American Cancer Society, prostate cancer is affecting 1 in 7 men in the United States. Some are of the opinion that the high-fat, sugar laden Western diet might be the culprit behind the increased rates of prostate cancer. Did you know that eating well could reduce your risk for prostate problems? If you don’t want to resort to antibiotics or other chemical treatments, or simply want to maintain the health of your prostate, here are the best super foods to get your fill of:
Berries, such as Raspberries, blackberries, and strawberries are loaded with antioxidants and Vitamin C. Antioxidants are indispensable to maintaining the health and well being of your body because they eradicate free radicals from the body, molecules that contribute to cancer and attack healthy cells of the body.
Vitamin C has also been popular in alleviating the symptoms of benign prostatic hyperplasia (BPH), assuaging swelling by promoting urination. To whip up a quick berry booster, blend a wide assortment of greens and berries in to a smoothie with protein powder and milk.
A perfect combination, and one that is loaded with nutrition, is peanut butter, protein powder, milk, Banana, and Blueberries. Other sources of Vitamin C include Mangos, Broccoli, Spinach, cantaloupe, and citrus fruits. 90 milligrams of vitamin C is recommended daily for adult men.
2. Fatty Fish
Not only is fish extremely scrumptious, there is a plethora of reasons to incorporate omega-3 fatty acids in your diet. Omega-3s help to elevate good cholesterol levels, lower bad cholesterol, diminish the risk of heart attacks, help with weight loss, and lower your blood pressure. Experts recommend switching animal fat for omega-3s to boost prostate health.
In fact, Omega-3 fatty acids found in foods like herring and trout can lower the risk of prostate cancer. A review paper published last year, asserts that due to their anti-inflammatory effects, omega-3 fats modulate prostate cancer and ultimately inhibit the growth of tumor.
Some rich sources of Omega-3s are sardines, salmon, tuna, anchovies, herring, and fresh water trout. Most adult men should obtain around 7 ounces of omega-3 rich fish a week to keep prostate issues at bay.
3. Brazil Nuts
When compared to the wide variety of nuts, Brazil nuts incorporate the highest concentration of Selenium, which is crucial for Prostate health. In fact, just an ounce of Brazil nuts can contain as much as 10 times the recommended daily requirement for selenium.
Increased intake of Selenium has been linked to mitigating the risks of procuring prostate cancer. The Brazil nuts also contain their fair share of Zinc, a mineral that has a vital role to play in maintaining Prostate health. However, due to the high fat content, the consumption should be limited to a few ounces a week.
4. Pumpkin Seeds
Overstimulation of the prostate cells by the hormones di-hydrotestosterone and testosterone is a major contribution to BPH. The oil in pumpkin seeds prevents the hormones from triggering the multiplication of prostate cells. It also incorporates ample omega-3 fatty acids and carotenoids, both of which have been linked to a reduced rate of prostate ailments and prostate cancer.
A study published in The Journal of Urology found conclusive evidence that western men are at higher risks of developing BPH than Asian men, since Asian men consume more soy. According to a study published in The Prostate, Soybean isoflavones have been associated with an alleviated risk of enlarged prostate.
Amping up your consumption of soya mitigates the risk of developing prostate cancer. In addition to Tofu, other sources of Soybean isoflavones are meat substituted with soy, soy yogurt, roasted soybeans, Tempeh, and low fat soymilk.
This scrumptious summertime staple is replete with Vitamin A and C, and is fat free and completely devoid of sodium. Watermelon is loaded with the antioxidant Lycopene, which renders it its characteristic color. Ample research has proven that consumption of Lycopene may serve to alleviate the risks of prostate cancer.
Other rich sources of Lycopene are papaya, Guava, Pink Grapefruit, Apricots, and Tomatoes. A cup of watermelon contains almost 13 milligrams of lycopene. The daily recommended intake of Lycopene is 10 mg a day for most male adults, which isn’t that difficult to meet since almost 1 tablespoon of tomato puree incorporates 2.5 mg of this antioxidant.
Beta-sitosterol, a plant sterol, is found in abundance in Avocados. According to the Cochrane Database of Systematic Reviews, symptoms of BPH can be alleviated with beta-sitosterol. Men who meet their daily Beta-sitosterol requirement experience less residual urine volume and better urinary flow.
Since Beta-sitosterol helps strengthen your immune system, it’s beneficial for assuaging pain and inflammation. Other rich sources of Beta-sitosterol are Pecans, soybeans, wheat germs, and pumpkin seeds.