A lot of evidence shows that diet can help prevent prostate cancer. Lower your risk factors for prostate cancer with a healthy diet rich in a variety of fruits and vegetables—especially tomatoes with lycopene benefits for men.
“It seems that almost all men will develop prostate cancer if they live long enough,” says Karen Collins, MS, RD, CDN, a nutrition consultant for the American Institute for Cancer Research. Therefore, scientists have been looking for ways to live that can help you put the odds in your favor. Promising research reveals three key dietary strategies that can help you protect your immune system: A plant-based diet, moderate dairy consumption, and maintaining a healthy weight.
A plant-based diet to protect the prostate
Focusing on a plant-based diet, including a variety of fruits and vegetables, is key to preventing prostate cancer, according to Collins. This eating style means that you fill at least three quarters of your plate with plant foods, such as beans, lentils, whole grains, vegetables, fruits, nuts and seeds.
In fact, some studies link prostate cancer with a high amount of red meat—especially meat cooked at high temperatures, such as roasting and frying, and at the “well-done” stage, as carcinogenic compounds may form in the meat under these conditions. . “The evidence is not sufficient to make recommendations about the consumption of red meat or the preparation of meat in terms of reducing the risk of prostate cancer,” said Collins. However, an established link exists between red meat and colon cancer, so it may be a wise choice to avoid high amounts.
The prostate cancer prevention benefits of a plant-based diet may be more than you already have eat-and that’s a lot of plant foods, rich in thousands of nutrients and compounds. “A variety of vegetables and fruits are especially encouraged, because some choices may provide unique protective effects,” Collins said.
Foods That Fight Prostate Cancer
Here are a few plant foods that have recently been studied for their role in preventing prostate cancer.
Tomatoes. Tomatoes and tomato products, such as canned tomatoes and pasta sauce, are rich in carotenoids that give them their red, yellow and orange colors. The most abundant carotenoid is lycopene, which studies have linked to cancer prevention. Although lycopene is found in other fruits such as watermelon and guava, tomatoes take up 80 percent of our diet. Lycopene from processed or cooked tomatoes is more abundant than from fresh tomatoes.
A body of research provides good support that tomatoes are associated with a lower incidence of prostate cancer. In Summary of Tomato/Lycopene Risk and Disease Research, a 2011 review, Britt Burton-Freeman, Ph.D., director of the Center for Nutrition Research at the Illinois Institute of Technology, reviewed 86 studies related to tomato and lycopene consumption and and prostate. cancer concluded that there is a protective relationship between tomato and tomato consumption and prostate cancer.
“Lycopene seems to offer benefits, both as an antioxidant and a direct effect on the growth and development of cancer cells. However, the important difference is that the research gives great support for including tomatoes as part of a healthy diet, and does not really support the use of lycopene supplements to reduce the risk of prostate cancer ,” Collins said.
Cruciferous vegetables, such as broccoli, cauliflower, Brussels sprouts, kale, cabbage, and bok choy, are other good choices of vegetables that should be included regularly, although we need more research to confirm the effect of their glucosinolate compounds—naturally occurring compounds that appear to have anti-cancer. results—prostate cancer, Collins reports.
Garlic. Some laboratory and animal studies suggest that compounds in garlic may help slow the growth and reduce the risk of prostate cancer. Garlic contains many naturally occurring compounds, such as organosulfur compounds, that are being studied for their anti-cancer effects.
Soy. Although there is only limited scientific support for soy in preventing prostate cancer—laboratory studies suggest protection, but human studies have shown mixed results—soy clearly offers other health benefits, such as reducing the risk of heart disease and bone health. Therefore, it may be a good idea to include more soyfoods, such as soy milk, tofu, soybeans, and edamame in your diet.
Green tea. The polyphenols found in green tea inhibit the growth of prostate cancer cells in laboratory studies, but more research is needed before we can make recommendations for drinking green tea to prevent prostate cancer. Many other benefits, such as heart health and immune system support, have been found with this plant-based drink.
Pomegranate. One clinical study showed that pomegranate juice offers protective benefits in men with prostate cancer, but “other human studies are very lacking,” Collins said. “We don’t have enough data to base any recommendations on pomegranate juice.”
Do not overuse milk. Some studies show that excessive consumption of dairy products may increase the risk of prostate cancer. I It’s EPIC Study, published in European Journal of Cancer in 2010, found that high dairy consumption—more than 27 grams of milk protein and 880 milligrams (mg) of milk calcium per day, the amount found in more than three cups of milk—was linked to an increased risk. However, those who consumed moderate amounts—about 1 ½ to 2 ½ cups of milk—showed a nonsignificant increase in risk. Collins says, “The important point at this point is that men who want to eat dairy products do not need to fear that a moderate diet as a source of calcium and protein puts them at risk of prostate cancer.” However, overuse should be avoided. Two or three regular meals a day seem to be safe. Men who consume dairy products should be careful with calcium-fortified foods, and adding calcium supplements is not recommended, especially if it brings the total calcium amount above the highest 1,200 mg/day. The RDA for men, unless they are advised to eat more by your doctor.” A typical dairy serving is one cup of milk or yogurt, ½ cup of cottage cheese, and 1 ½ ounces of hard cheese.
Aim for a healthy weight. One of the most important strategies to reduce the risk of cancer is to reach and maintain a healthy weight. “Being overweight is slightly associated with prostate cancer, but obesity is associated with an increased risk of dying from prostate cancer,” Collins said. The most effective way to achieve a healthy weight is to increase physical activity—which itself is associated with a 10 percent lower risk of prostate cancer—and to increase the quality of the nutrients you choose. That means filling your plate with nutritious foods that provide fiber and bulk but fewer calories. This takes you back to step one—eat lightly processed plant foods, such as beans, lentils, whole grains, fruits, and vegetables.
Add a clock. Researchers have clarified the issues regarding prostate cancer prevention supplements. “There used to be a lot of optimism about vitamin E and selenium,” says Collins. Then came the Selenium and Vitamin E Cancer Prevention Trial, a large trial of vitamin E (400 International Units) and selenium (200 micrograms). The results, first published in 2008, showed increased prostate cancer risk with vitamin E alone, which persisted even after supplements were discontinued, and the trial was stopped early. Selenium supplements do not show a reduced risk of prostate cancer, and a non-significant trend towards an increased risk of type 2 diabetes. “Not only are these supplements no longer recommended, there are men depressed in using them,” emphasized Collins. It seems that there are many benefits to eating nutrients found in real foods, where they are mixed with countless combinations of nutrients, rather than isolated food ingredients.
For other blogs about disease prevention, see:
Fight High Blood Pressure with a Plant-based Lifestyle
Top Questions About Plant-Based Diet Diabetes Education
Protecting Against Alzheimer’s With Plants
Best Odds Diet How to Fight Cancer
Photo: Tomato Cucumber Gazpacho with Spaghetti from A Powerful Plant-Based Plan to Beat Diabetes
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