“Let food be thy medicine and medicine be thy food.” This wisdom from the ancient Greek physician Hippocrates applies to the whole body, including the small but mighty prostate gland. The prostate, a walnut-size gland nestled right below the bladder, is an essential part of a man’s sexual health. It manufactures the fluid that carries a man’s sperm at the time of orgasm, so it plays a key role for pleasure as well as babymaking. You can maximize prostate health by eating the right foods.
For decades, researchers have been looking for links between prostate cancer (PCa) and diet. They haven’t had to look hard. A growing body of evidence links PCa risk with poor nutrition, making a powerful case for healthy eating. The right foods have protective and preventive benefits. A few simple swap-outs in your diet can make a huge difference. Here are three foods that are standouts:
- Lycopene – This is a pigment that gives certain fruits and vegetables color to help absorb the sun’s energy and protect them from stress. It has similar benefits for your prostate. Numerous studies show a strong connection between dietary lycopene and a reduced risk of PCa. Eat more foods with high lycopene levels such as cooked tomatoes, watermelon, guava, purple cabbage, asparagus, papaya, and carrots. Did someone say carrots? A new study found that for each 10-gram serving of carrots per week, the risk of developing PCa was reduced by 5%.
- Chicken and fish – Red meat (beef, lamb, bison and pork) is not your prostate’s friend. It contains a sugar molecule called Neu5Gc. When you eat red meat, Neu5Gc is incorporated into body tissues, including tumors, where the immune system registers it as a threat and attacks it, creating inflammation. Neu5Gc is not itself cancer-causing, but prostate inflammation is linked with developing cancer. The solution? Chow down on more chicken and fish—but be careful, as cooking any meat on very high heat can produce carcinogenic compounds.
- Nuts to you – But only in the best possible way. Eating more nuts has several advantages. They are high in antioxidants so they keep cells healthy, boost your immune system, and reduce the effects of aging. Consuming healthy oils and nuts reduces inflammation and insulin which may help head off PCa progression. Just a single ounce of nuts per day may lower your risk of developing lethal PCa by 18%, and lower your death risk by 11%. (NOTE: Peanuts are NOT nuts – they are legumes. Don’t be fooled.)
Any one of these foods will boost your prostate health, and they are heart-healthy, too. To help you take a positive step on the road to prostate health, here is a tasty recipe that combines three of them:
Honey-Dijon Salmon and Asparagus
From Taste of Home
1 ½ teaspoons cornstarch
2 ¼ teaspoons butter, melted
1 teaspoon Worcestershire sauce
2 tablespoons honey
1 tablespoon Dijon mustard
Dash of white pepper
2 4-ounce salmon fillets
¼ cup chopped walnuts
½ pound fresh asparagus
- In a small bowl, combine cornstarch, butter and Worcestershire sauce until smooth. Stir in the honey, mustard and pepper.
- Place each salmon fillet on a double thickness of heavy-duty foil (about 18 in. x 12 in.). Drizzle with honey mixture and sprinkle with walnuts. Place asparagus around salmon. Fold foil around salmon and seal tightly. Grill, covered, over medium heat for 15-20 minutes or until fish flakes easily with a fork.
- If desired, serve with a side of rice, preferably brown or wild rice. Yield: 2 servings.
As the above recipe shows, having a healthy prostate can be a delicious proposition. As the French say, a votre santé!
NOTE: This content is solely for purposes of information and does not substitute for diagnostic or medical advice. Talk to your doctor if you are experiencing pelvic pain, or have any other health concerns or questions of a personal medical nature.