Key Facts

Men aged over 40 will start to experience an increasing size of the prostate gland.
50% of the male population aged over 60 will experience prostate enlargement.
90% of men over the age of 85 will experience prostate enlargement.
Prostate cancer is among the highest forms of cancer detected in men around the world.
Prostate health is affected by lifestyle habits, diet, exercise, and weight management.
Men with healthier lifestyle habits experience less aggravated urinary symptoms related to BPH.

Maintaining good prostate health is important for men as they get older. The prostate is a small gland located underneath the bladder and is a vital part of male reproductive health. Even though the prostate is a small gland, disorders affecting its health can have a huge influence on a person’s quality of life.

Prostate health problems are very common around the world. Prostate Health Problems Research estimates that at least 50% of men aged 50 and above have symptoms of Benign Prostate Hyperplasia (BPH) or prostate enlargement. Also, prostate cancer is one of the most diagnosed cancer conditions of men worldwide.

There are several things that can be done to help attain a long and healthy life. Age and genetics are two of the most critical. However, there are various lifestyle choices that can be made to help achieve a long and healthy life. One of those choices is a healthy, balanced diet. Various foods have been shown to help reduce inflammation, balance hormones, and protect the cells.

10 Best Foods for Prostate Health

There are tons of foods to choose from. The following foods are ten of the best foods to help achieve a long and healthy life and should be incorporated into your daily foods.

1. Tomatoes

Tomatoes are a great source of an antioxidant called lycopene. Numerous studies have demonstrated lycopene’s potential to support prostate health.

Interestingly, the lycopene in cooked tomatoes is even easier to absorb. Because of this, people who have diets that are high in lycopene are shown to have a better protective effect against prostate cancer.

2. Oily Fish

Salmon, sardines, and mackerel are good sources of omega-3 fatty acids, which are known to lower the level of inflammation in the body.

Chronic inflammation is related to many prostate issues. Research shows that the level of omega-3 fatty acids in the body may positively impact overall urinary and prostate function. For this reason, try to eat two servings of oily fish every week.

3. Broccoli

Broccoli contains plant compounds that stimulate the normal functioning of cells and support the functioning of the prostate and the urinary system.

It has been found that cruciferous vegetables such as broccoli, cauliflower and Brussels sprouts, are associated with a reduction in the incidence of various prostate diseases.

4. Pumpkin Seeds

Pumpkin seeds contain high levels of zinc, an important constituent of the male reproductive system.

The prostate has the highest concentration of zinc in the body, along with being one of the body’s primary sites of immune function. Some studies indicate that individuals with prostate problems have lower levels of zinc.

5. Green Tea

Because of the catechins, a type of antioxidant that is found in green tea, it is a good beverage to counteract the effects of oxidative stress.

Oxidative stress is a gradual process that leads to the cellular damage. Consumption of green tea is considered beneficial for cellular health, and this includes the prostate.

6. Berries

Blueberries, raspberries, and strawberries have bursts of Vitamin C and are rich in antioxidants.

Vitamin C is useful for remaining healthy and shield against cellular deterioration. Long-term prostate health has been shown to improve with an increase in consumption of fruits and vegetables.

7. Nuts

Some of the healthiest choices for fats and selenium include walnuts, almonds, and Brazil nuts.

Selenium has benefits for the body in the protection against diseases and is considered an antioxidant, and several studies have shown benefits to the prostate with selenium. However, over-consumption of selenium is not beneficial.

8. Pomegranate

Pomegranates have polyphenols, substances with proven protection against cellular deterioration.

Some studies have shown that pomegranate juice has an effect on the health of prostate cells. The juice also has benefits for heart, and with the intersection of cardiovascular and prostate health, pomegranate juice is a good option.

9. Soy Foods

Edamame, soy milk, and tofu are examples of healthy foods

that contain isoflavones, bioactive compounds of plant origin that have the potential to alter the hormonal system of the body.

The prostate-related illnesses are less prevalent in populations that consume soy products. Due to the association of the prostate and hormonal system, soy products are presumed to be healthy for the prostate.

10. Whole Grains

A healthy metabolism is a result of several nutrients and fiber, both of which are abundant in whole grains like brown rice, quinoa, and oats.

Excess body weight is linked to enlarged prostate. Foods that contain a lot of fiber also help in weight management and consequently, improve the overall health of the prostate.

How Diet Impacts Prostate Health

Several factors and diet play a key role in a male’s health especially prostate health. In terms of health the prostate is highly inflamed and is sensitive to a number of hormonal factors.

Research suggests that a diet high in certain processed foods, red meat, and high levels of saturated fats increases male prostate health issues. However, a diet with high levels of plants and vegetables rich in antioxidants improves male prostate health issues.

It is important to note that many health experts suggest a Mediterranean diet as it is rich in vegetables, fruits, healthy fats, and lean proteins. In addition to prostate health, a Mediterranean diet also improves male heart health and metabolic health.

Additional Lifestyle Tips

Food alone does not give enough support to prostate health. Also, it is important to:

Control your weight
Aim to exercise for 150 minutes a week
Drink enough fluids
Drink little to no alcohol
Do not smoke
Get your health checked regularly
Having health checks is vital for your long-term health.

Conclusion

From age 40 onward, prostate health becomes extremely important for men. While one cannot control the aging process, one can alter lifestyle habits.

Healthy cell function and lower inflammation is achieved by eating a diet inclusive of tomatoes, fatty fish, broccoli, pumpkin seeds, green tea and berries. Along with a balanced diet, regular check-ups and exercise, inflammation control is a strong asset to maintaining prostate function.