Top Foods for Prostate Health
Let’s talk about one of our favorite topics: the prostate!
Positioned below the bladder and surrounding the urethra, the prostate is a small, walnut-sized gland that functions to produce seminal fluid (think of a fluid that helps nourish and transport sperm cells). Fellas (ladies, too), we have to take care of this unsung hero! So how do we do that? We have to consider our diet and lifestyle choices that may impact prostate health.
What are some concerns that may arise with the prostate?
Two main prostate problems men should be aware of are benign prostate hyperplasia (BPH) and prostate cancer. BPH is essentially an enlargement of the prostate. Recall, the prostate sits below the bladder and surrounds the urethra, so an increase in prostate size may block urine flow, which is why men with BPH may experience pain or difficulty urinating. These urinary symptoms may be an indicator of an enlarged prostate and require the attention of a physician. Examples of common drugs used to treat BPH and its symptoms are tamsulosin and finasteride. Prostate cancer can present with the same urinary troubles or no symptoms at all! That is why it is so important to remain active in monitoring your health and take action for men’s health. Treatment extends beyond medication and typically consists of radiation, surgery, and chemotherapy. We have covered this topic extensively in our podcasts, but we cannot deliver a message as moving as our guest Kim Burns Cummings. Check out her father’s story in the podcast below.
A stigma surrounding men’s health is that in order to check your prostate’s health, it requires a doctor to snap on those gloves (we all can hear that “snap” right now) and perform a digital exam. A more preferable route is a blood sample taken via a finger-prick. This blood sample can be used to detect for levels of prostate specific antigen (PSA). PSA levels tend to be individualized but elevated trends may indicate prostate problems. Yearly PSA exams are now being recommended to men as young as 35 years old. They are relatively cheap and can be done from the comfort of your home by companies such as imaware.
Since we love to discuss preventative measures for ultimate prostate health, here are some of our favorite sources of nutrition for optimal prostate health!
1. Flaxseeds
Flaxseeds are rich in compounds known as lignans and omega-3 fats. The former exists in other seeds, nuts, and berries. There is still a lot of research to be done on this topic, but research has shown a decrease in PSA levels (which is good) in people who eat flaxseeds. If you’re new to flaxseeds, here are two tips: 1) grind them up or buy them ground up – the flaxseed casing is tough, and grinding them up allows you and your prostate to enjoy all the benefits, and 2) store them in the freezer (especially if they’re ground up) because they turn rancid easily at room temperature. Throw them in a smoothie or oatmeal, or even sprinkle on a dish as a topping!
2. Avocado
A study in 2005 actually showed that prostate cancer cell growth was stopped after the addition of avocado extract. Avocados are packed with lutein and vitamin E, which help fight inflammation. They also are known to have a compound called beta-sitosterol, which has been manufactured as a supplement for men to ease their symptoms of BPH. So, in addition to taking nearly every dish to the next level, avocados are shedding the stigma of a bad fat to avoid and gaining respect for the awesome benefits it gives the body. That being said, avocados are high in monounsaturated fats, which is why we typically limit our intake to about half an avocado per day. Plus, they help in regular bowel movements. It’s a win-win!
3. Tomatoes
Tomatoes are high in the antioxidant lycopene. High-level data has shown lycopene’s ability to serve as a potential anticancer agent. A great tip for someone trying to find optimal nutrition for their prostate health (and health in general) is to combine tomatoes with avocados in their meals! Lycopene is a fat-soluble nutrient and avocados are packed with good fats. This combination has been shown to more than double the amount of lycopene absorbed by the body.
4. Beans
We will continue to preach about the greatness of beans until we die. Variety – check. Fiber – check. Protein? Cost? Low fat? Micronutrients? Easy cooking? CHECK! These legumes are a clean source of protein and are not inflammatory like red meat (which is harmful to the prostate). Studies have linked legumes with lower rates of prostate cancer. In fact, a 2017 study showed the risk of prostate cancer reduced approximately by 4% for every 20 grams of beans per day (20 grams is not even half a serving of beans). A great tip to incorporate beans into the diet is bean burgers; mash black beans (or pinto beans) with a steamed sweet potato, add some seasoning and form into a patty. Enjoy on a bun, salad, or on the go!
By no means are these all the foods that benefit the prostate, but they are some of our favorites with supportive literature, and to us, that’s a worthy share with the men’s health community!
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