Do you know what the best prostate cancer prevention foods are? Learn what foods to eat + general tips for prostate cancer prevention!
Above Photo Credit: Calum Lewis
After skin cancer, prostate cancer is the second most common cancer for men in the US. The good news is that when detected early, the 5 year survival rate is 98%.
Prostate Cancer Prevention: How do you keep you prostate healthy?
- Achieve, and maintain a healthy body weight. Interestingly, some studies have found that men who are overweight many have a slightly lowered risk of prostate cancer overall, but a higher risk of fatal prostate cancer.
- Get active, Stay active! Regular physical activity may slightly lower the risk of prostate cancer, and vigorous exercise may have an even greater effect-especially for advanced prostate cancer.
- Know when to get screened. There is no unanimous opinion regarding the benefits of prostate cancer screening. Some general prostate cancer screening guidelines are: For those at highest risk {i.e. family history, and/or African American men}, start at age 40-45 ; For those at average risk, screening may start at age 50.
- Monitor dairy {and calcium} intake. Although the risk is thought to be small {3-9 % increased risk}, some studies have associated higher dairy intake with an increased risk of prostate cancer. It’s important to note that “higher dairy intake” is considered to be 3-5 servings a day, with less than 3 servings not being associated with higher prostate cancer risk.
Prostate Cancer Prevention: What foods help fight prostate cancer?
1. Get Your Lycopene On…Eat More Cooked Tomatoes & Other Red Foods
Tomatoes and other red foods, like watermelon and red grapefruit, are rich in lycopene, a powerful antioxidant that may help reduce the risk of prostate cancer. When tomatoes are cooked and/or processed with heat, lycopene becomes much more bioavailable than with raw tomatoes.
WHAT TO EAT | Marinara Sauce, Tomato Puree, Pizza Sauce, Tomato Soup, Ketchup, Bruschetta {below}. Also, watermelon, papaya, and red grapefruit.
This quick and easy Rustic Bruschetta Baked Eggs for One is a delicious way to start the day. It’s gluten free, vegetarian, low FODMAP, low carb, and baked in the microwave, so you have no excuse not to eat a proper breakfast!
Other delicious lycopene packed recipes you may like: Tomato Soup, Quick & Easy Lasagna Soup, Strawberry Watermelon Mint Popsicles, Grapefruit Mint Superfood Smoothie.
2. Boost Your Intake of Omega 3’s, Like Fatty Fish, Nuts, & Seeds
Fatty fish, such as salmon, mackerel, and sardines are powerful sources of omega-3 fatty acids, which may help reduce the risk of prostate cancer.
If you don’t eat fish, plant-based sources to include in your diet include flaxseed, chia seeds and walnuts. It’s important to note that the amount of EPA and DHA, the fatty acids most beneficial for cell health, your body can make from these sources, is quite small compared to fish.
WHAT TO EAT | Anchovies, Atlantic Mackerel, Mussels, Rainbow/Freshwater Trout, Sardines, Wild Salmon {pictured below}, Walnuts, Chia Seeds, Flaxseeds
You’ll love this quick and easy Sticky Salmon recipe with Orange Sauce. {Gluten Free, Low Carb, Low FODMAP Option}
Other delicious omega-3 packed recipes you may like: Asian Pan Seared Salmon Salad, Roasted Beet Salad with Goat Cheese & Toasted Walnuts, Easy Homemade Baklava Butter, Breakfast Bananas Foster, Strawberry Baked Chia Oatmeal Pie
3. Chow Down on Edamame and Other Soy Foods
Soy isoflavones, like genistein are phytochemicals that may help with prostate cancer prevention, although studies to date have been mixed. Epidemiologic studies have found a decreased risk of prostate cancer with high consumption of soy foods.
In addition, there is preliminary evidence that soy protein, or whole soy foods, may lower PSA levels in men who already have prostate cancer.
Tip! If you choose to avoid GMO foods, pick organic soy products, as conventional soy foods in the United States are typically GMO.
WHAT TO EAT | Edamame, Tofu, Tempeh, Miso, Soy Milk
This Super Duper Raw Power Salad with apples, kale, cabbage, and edamame gets two thumbs up from my hubby. Even better, my kale adverse dad, seems to like it too 🙂
Other delicious soy foods packed recipes you may like: Broccoli Salad w/ Raisins & Miso Dressing, Ginger Pineapple Kale Smoothie, Chocolate Tofu Mousse
4. Eat Your Veggies, Pretty, Pretty, Please
Several studies have suggested that diets high in certain vegetables, especially cruciferous veggies like broccoli, cauliflower, and kale {sorry dad!}, may be linked with a lowered risk of prostate cancer, especially advanced cancer.
WHAT TO EAT | Arugula, Bok Choy, Broccoli, Brussel Sprouts, Cabbage, Cauliflower, Collard Greens, Horseradish, Kale, Radishes, Rutabaga, Turnips, Watercress, Wasabi
You’ll love this easy Fennel, Apple and Red Cabbage Slaw tossed with Creamy Maple Lemon Tarragon Dressing. It’s gluten free, low carb, and packed with nutrients. Enjoy it alone, with pulled pork, or on a ham sandwich~any way you pile it on, it’s delicious!
Other delicious cruciferous veggie packed recipes you may like: Easy Kale Caesar Salad, Strawberry Arugula Salad with Goat Cheese, Chicken, & Almonds, Sauteed Brussels Sprouts with Tart Cherries & Toasted Walnuts
5. Have Another Cuppa’…Coffee or Green Tea
Some studies have shown a lower risk of prostate cancer in men who drink green tea, or take green tea extract supplements, vs those who don’t. Additionally, prostate cancer mortality rates are lower in men living in Asian countries where there is a high consumption of green tea.
And, more good news for coffee lovers! Every three cups of coffee you drink, may reduce your risk of fatal prostate cancer about 11%.
In an interesting new study, researchers examined the potential link between coffee intake and prostate cancer risk in almost 7000 men from Italy, and found a 53 % lower risk of developing prostate cancer among men consuming 3 + cups of Italian-style {high pressure, very high water temperature, no filter} caffeinated coffee.
These Oatmeal Peanut Butter Chia Chocolate Chip Breakfast Cookies are gluten-free, vegan, and low FODMAP~the perfect healthy treat to enjoy with your cup of coffee or green tea!
What foods to eat for prostate cancer prevention-A quick recap!
- Tomatoes and other lycopene rich foods including watermelon and pink grapefruit.
- Wild salmon & other fatty fish, nuts, and seeds.
- Edamame, tofu, miso, and other soy foods.
- Broccoli, Brussels sprouts, cauliflower, kale, & other cruciferous vegetables.
- Coffee & green tea.
Before you go, let’s talk more about men’s health & Movember…
Movember is a month in November dedicated to men’s health issues, including prostate cancer prevention, testicular cancer, mental health and suicide prevention.
If you’re a man, or a woman who wants to support the men in your life, I highly encourage you to visit the Movember Foundation website, and find out how you can support men’s health issues, not only in November, but all year long.
Personally speaking, I am blessed to know many amazing men in my own life-my dad, my husband, my father-in-law, my son {a young man!}, not to mention, uncles, cousins, friends, and Mr. Spicy’s grandfather, who just happens to be celebrating his 97th birthday this November. Wow!
As a dietitian, I try and stay on top of a lot of health issues, but there were definitely a few things I learned on the Movember website, that I didn’t already know…
- With early detection, the 5 year survival rate for prostate cancer is 98%.
- African American men & men with a family history of prostate cancer, are 2.5 x more likely to get prostate cancer.
- Testicular cancer is the most common cancer in young men, aged 15-34, in the U.S., but with early detection, men have a 95% chance of survival.
- Just as women are recommended to do self breast exams, men should perform monthly testicular self exams, and see a doctor if something doesn’t seem right. Find out more-> Know Your Nuts: A Guide to Testicular Self Exams.
- 3 out of 4 suicides are in men, and approximately 1 in 4 adults in the US will experience a mental health problem in any given year. Heads Up Guys has some great resources and health strategies for managing and prevention depression.
Visit the Movember website to learn more!
Let’s Chat!
Are you familiar with the Movember movement? Were you aware of what the best prostate cancer prevention foods are? What did you learn from this post that you didn’t already know?
If you enjoyed this post, I’d LOVE for you to spread the word about Movember, men’s health, and the best foods to eat for prostate cancer prevention. Thanks so much for your support in helping me spread the word that healthy IS delicious!
4 comments
EA, thanks for the information. As someone who falls in that age range, it is great information to have. I appreciate all of the links to the research also. I shared this on twitter for others to read as well
Hi Tommy! You’re most welcome, and I’m so glad you found the post helpful. Thanks so much for helping to spread the word~Cheers!!
Such an informative post EA! I am so glad you brought the research (and delicious recipes) to light with this article. I know so many people who’ve struggled with this so it’s a great source to share with them! And omg, how amazing he is 97 years old! I hope you are throwing him a huge party! Waynes granddad is also 97 this year!
Thanks Liz! And, yes, 97 seems like a great age to be this year 🙂 Happy Birthday to Wayne’s granddad too!!