There’s an old saying about there being just two things you can’t avoid in life, taxes and death. But if you’re a guy there’s one more that needs to go on that list, and that’s prostate problems.
Virtually every man that lives long enough will find himself dealing with at least a few of the symptoms of a cranky, swollen prostate. In fact, it’s so common that it’s strange that we don’t talk about it more often.
Your prostate gland surrounds your bladder and urethra. When it starts to swell it puts pressure on both, and that can lead to some uncomfortable symptoms such as…
- Difficulty starting urinating
- Dribbling after you urinate
- Having to pee often (or feeling like you have to), especially overnight
- A urine stream that stops and starts, or a weak stream
- Having to strain to urinate
- Feeling like your bladder doesn’t empty completely when you pee
But a prostate-healthy diet could help head off some of the most bothersome symptoms, and keep you feeling like yourself for years to come. The following three foods are our top prostate-friendly picks…
Nuts are loaded with good-for your fats that naturally fight inflammation. Which means there a perfect snack choice for men fighting an inflamed prostate.
Walnuts and Brazil nuts are two to put on your shopping list. Studies have shown that walnuts can help shrink prostate tumors, and keep tumors from growing.1 And Brazil nuts are brimming with selenium, a mineral your prostate is gaga for. Studies suggest being low in selenium could can raise your prostate cancer risk,2 while sufficient levels may help fight the disease.3,4
When watermelon is in season you might want to keep it as a permanent item on your weekly shopping list. This delicious fruit is great for your prostate in more ways than one.
First of all, watermelon is high in prostate friendly vitamins A and C. Research shows that men who eat a lot of foods that are rich in vitamin A, or beta carotene, have a lower risk of prostate cancer.5 And a long-term study published in the journal Epidemiology found that both vitamin A and C were linked to a reduced risk of developing prostate cancer (and improved survival in men who did get it).6
But that’s not the only pro-prostate nutrient hiding inside this juicy and delicious fruit. Watermelon is packed with lycopene, the superstar of prostate-supporting nutrients. The antioxidant lycopene is a natural anti-inflammatory, which means it may begin to help soothe some of the inflammation that’s causing your cranky prostate to be such a bother.
But the prostate benefits of lycopene don’t end there. According to researchers, lycopene my lower your risk of prostate cancer as well.7,8
Fatty fish such as wild salmon, sardines, anchovies, and tuna aren’t just delicious, I turns out they could also help you keep your prostate healthy too. Fatty fish are loaded with natural anti-inflammatory omega-3 fatty acids. Research has shown that diets that are rich in omega-3s can help protect you against prostate cancer.9,10
1, “TRAMP Prostate Tumor Growth Is Slowed by Walnut Diets Through Altered IGF-1 Levels, Energy Pathways, and Cholesterol Metabolism,” Journal of Medicinal Food. December 2014, 17(12): 1281-1286
2. ‘Selenium status and risk of prostate cancer in a Danish population,” Br J Nutr. 2016 May;115(9):1669-77
3. “Genistein-Selenium Combination Induces Growth Arrest in Prostate Cancer Cells,” Journal of Medicinal Food. July 2010, 13(4): 842-850
4. “Selenium supplementation and prostate cancer mortality,” J Natl Cancer Inst. 2014 Dec 12;107(1):360
5. “Beta-carotene and animal fats and their relationship to prostate cancer risk. A case-control study,” Cancer. 1989 Aug 1;64(3):605-12
6. “Dietary beta-carotene, vitamin C, and risk of prostate cancer: results from the Western Electric Study,” Epidemiology. 1996 Sep;7(5):472-7
7. “Lycopene and apo-12′-lycopenal reduce cell proliferation and alter cell cycle progression in human prostate cancer cells,” Nutr Cancer. 2011;63(2):256-63
8. “Lycopene inhibits the growth of human androgen-independent prostate cancer cells in vitro and in BALB/c nude mice,” J Nutr. 2005 Feb;135(2):287-90
9. “Inuit are protected against prostate cancer,” Cancer Epidemiol Biomarkers Prev. 2003 Sep;12(9):926-7
10. “Omega-3 fatty acids, genetic variants in COX-2 and prostate cancer,” J Nutrigenet Nutrigenomics. 2009;2(3):149-58
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