5 Tips for a Prostate Healthy Diet

As men 50 and over are all too familiar with, some things about growing older are inevitable. We get thinner where we don’t want and thicker where we shouldn’t. Energy and activity levels may suffer with the onset of a slower metabolism. It’s also around this time that our doctors pay particular attention to one area: our prostate. But with all the medical advances used to prevent and treat prostate problems, the one behavioral therapy we have the most control over is a prostate healthy diet!

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What is the Prostate?

The prostate gland is a walnut-sized gland located behind the bladder. It grows during puberty, but for many men, it may continue to grow and become enlarged after 40, leading to discomfort and irritation. This happens because, as men get older and hormones change, excess cells grow in the prostate and create a condition known as benign prostatic hyperplasia (BPH). (1)

While there are no studies directly linking diet to BPH, studies show healthy diets lower the risks for prostate cancer. And even more recent studies suggest that the intake of specific nutrients along with exercise play a crucial role in prostate health and the development of BPH. (2) So, let’s get to it. The following tips are 5 fundamental hacks that can help keep your prostate healthy diet.

1. Replace meat with beans a couple times each week.

As we get older, digestion slows down, and we cannot process foods like we used to. The slower metabolism can counteract with consuming less hard to digest meats and replacing them with healthier proteins like beans, nuts and fish. You will get the same protein benefits, but without the harmful animal fats that can increase inflammation and even clog arteries.

Make the diet change easy by adding beans to your salad or replacing meat with beans in foods such as chili, casseroles, soups and even burritos or tacos. Black beans provide around 15 grams of fiber and protein and leave you feeling satisfied after your meal without the heaviness that undigested meat may cause. And speaking of healthier proteins…

2. Eat more fish.

We’ve all heard this before when it comes to heart health. But now experts recommend avoiding too much animal fat while increasing foods high in omega-3s for prostate health. (3) It seems the healthy fats not only reduce inflammation, which can be painful if it affects the prostate and other organs, but they also inhibit the growth of tumors.

Enhance your diet by replacing meat with fish twice a week. Wild salmon is one of the best sources of Omega-3s, but if you get bored with that, no worries. Fisherman will love to hear that other choices include rainbow trout or tuna. Concerned about mercury? No problem; include sardines and anchovies that are naturally lower in heavy metals like mercury. But go easy on the preserved versions as they are often high in sodium.

3. Include strategic vegetables.

The right vegetables lower the risk for various types of cancer, including prostate. Leafy greens are especially beneficial as they are powerful antioxidants and a great source of fiber, a necessity in your daily diet. High fiber vegetables, like broccoli, along with garlic and onions reduce the risk of both BHP and prostate cancer. The added benefit here is that including more greens also increases your natural immunity, giving your diet even more power to fight conditions that affects prostate health.

Try to get at least four cups of vegetables each day, which is easier than it sounds. Just add a small, green salad before your midday and evening meals to conquer two to three cups of leafy greens, then include a cup of steamed cruciferous vegetables, like broccoli, cauliflower or cabbage to power up the rest of your meal.

4. Consume foods that contain Lycopene.

This is a nutrient that makes foods like tomatoes red. Studies have shown that lycopene lowers a specific antigen associated with cancer, BPH, and prostate inflammation. (4) The key to using lycopene for prostate health is to consume it with foods that contain healthy fats such as nuts, avocado or butter to help your body absorb it.

While tomatoes are one of the top providers of this nutrient, they are not the only choice to take advantage of the power of lycopene. Fortunately, there are a wide variety of foods that make it easy to incorporate this powerhouse nutrient into your diet. These include:

• Watermelon
• Guava
• Papaya
• Red bell peppers
• Red cabbage
• Asparagus
• Mangoes

5. Incorporate snacks and vegetables high in Vitamin C into your daily diet.

Vitamin C helps ease the symptoms of an enlarged prostate by increasing urination and reducing inflammation that can block the urinary tract. In addition, it is an important antioxidant that fights cancer causing free radicals.

Many times, we think of the usuals for Vitamin C, such as oranges, lemons or grapefruit. True, these are all beneficial and delicious, but there’s more. Other fruits including cherries, strawberries, blueberries and raspberries are high in this vitamin and make great snacks. Use these to boost the vitamin content of your smoothie, add flavor to salads or blend into a salad dressing for an interesting change.

And you don’t have to stop at fruits to enjoy this antioxidant, which is especially good news for those who want the benefits without the sugar. Other foods rich in vitamin C include kale, broccoli and spinach. Including these with your meals a few times a week also provides the extra benefits of fiber and the micronutrients that green vegetables are rich in, such as iron, calcium and potassium.

But we can control some things like using diet to ward off disease or to promote prostate health.

Conclusion – A Healthy Prostate is in Your Reach

Studies increasingly show the correlation of a healthy lifestyle with improvements in cancer prevention and a healthier prostate. It’s no surprise to men 50 and over that how we age relates to diet and lifestyle and prevention is easier than eradicating a disease. You won’t have to be the next anti-aging guru to stay healthy, just practice using these tips for a prostate healthy diet as often as you can and take control of how you age.

We hope that the information here will be helpful to you and your efforts in maintaining a healthy prostate diet! Did we miss anything you’d like to read about? Please contact me directly through our Contact page and let us know what you want to see. All the best ~ Glen.

About Our Partner

Michelle has been a Registered Dietitian with the Academy of Nutrition and Dietetics since 2008. She has an array of experience in the field including clinical dietetics, long-term care, diabetes education, food service management, community nutrition, one-one-counseling, and meal planning. We offer 2 and 4 week custom diet plans you can access with Michelle here.

Michelle loves her work and the learning, but most importantly she loves the relationships that she forms with her clients. Being able to help people is one of the most rewarding experiences of her life.

References:

(1)   Roehrborn C. G. (2005). Benign prostatic hyperplasia: an overview. Reviews in urology, 7 Suppl 9(Suppl 9), S3–S14.

(2)   Poon KS, et al. Dietary patterns, supplement use, and the risk of benign prostatic hyperplasia. Current Urology Reports. 2009;10:279.

(3)   Dewailly, E., Mulvad, G., Sloth Pedersen, H., Hansen, J. C., Behrendt, N., & Hart Hansen, J. P. (2003, September). Inuit are protected against prostate cancer. Retrieved June 22, 2019, from https://www.ncbi.nlm.nih.gov/pubmed/14504206

(4)   Schwarz, S., Obermüller-Jevic, U. C., Hellmis, E., Koch, W., Jacobi, G., & Biesalski, H. (2008, January). Lycopene inhibits disease progression in patients with benign prostate hyperplasia. Retrieved June 22, 2019, from https://www.ncbi.nlm.nih.gov/pubmed/18156403