Prostate Health Diet: Foods to Eat and Avoid

Foods to Eat for Prostate Health

The best place to start is with the foods that will benefit the function and long-term health of your prostate. Some of these foods include:

Foods to Eat for Prostate Health

• Fruits and Vegetables - Fruits like berries, apples, oranges, and bananas and vegetables like leafy greens, kale, broccoli, and spinach are packed with essential vitamins, minerals and antioxidants. So why are these nutrients important for prostate health? Because they protect prostate cells from becoming damaged and causing issues like benign prostatic hyperplasia.
• Healthy Fats - When you hear the term “healthy fats”, chances are someone is talking about omega-3 fatty acids. Omega-3 fatty acids are examples of healthy fats that are good for the prostate because they reduce the risk of developing major prostate issues as you get older. Some examples of foods that contain a good amount of healthy fats include walnuts, salmon, and flaxseed.
• Whole Grains - Whole grains like brown rice, quinoa, and oats are good for prostate health because they reduce the risk of prostate cancer. Whole grains can also help maintain healthy bowel movements because they are high in fiber. Healthy Bowel movements and normal digestion can even take some of the pressure off of your prostate and preserve its normal function.
• Legumes and Beans - Legumes and beans such as lentils, chickpeas, and black beans are good for the prostate because they contain a lot of fiber. Fiber may reduce the production of certain hormones that may detriment prostate function.
• Nuts and Seeds - Nuts and seeds are naturally rich in minerals like selenium and zinc which help reduce inflammation in the prostate. They also support overall hormonal balance, which is important for both men and women. Furthermore, they are rich in phytochemicals that support normal prostate function and stave off swelling. The minerals that nuts and seeds provide tend to be hard-to-find in other foods too. In addition, they can help reduce your risk of developing a swollen prostate that can inhibit urinary and even ejaculatory function. The selenium in these kinds of nuts and seeds has also been recognized by leading medical authorities as important for the prevention of benign prostatic hyperplasia - one of the most common and problematic prostate issues among men.
• Green Tea - Green tea is rich in an antioxidant known as catechin. Catechins can help reduce your risk of serious prostate issues and help scavenge free radical cells that can cause issues with normal, healthy prostate cells. Drinking at least two cups of green tea per day has been proven to benefit prostate health and other areas of health including cognition and organ function.

Foods to Avoid For Prostate Health

Conversely, there are also foods that detract from prostate health. You should avoid these foods as much as possible especially if you are particularly susceptible to prostate issues. Foods bad for prostate include:

• Processed Meats - Processed meats like hot dogs, bacon, and sausage can increase your risk of prostate cancer and they are certainly foods to avoid with prostate cancer.
• Red Meat - There has been some research that suggests a link between excessive consumption of red meat and increased risk of serious prostate issues like cancer. So it is generally believed that limiting your intake of red meat will have a beneficial impact on prostate health.
• Dairy Products - Calcium consumption has been linked to increased risk of prostate cancer and possibly less severe prostate issues. Calcium appears to exacerbate and accelerate the aggression of cancer cells, especially when it comes from dairy products like milk, cheese, and yogurt.
• Refined Carbs and Sugars - Obesity, insulin resistance, and metabolic issues can all have negative repercussions on your prostate health. Refined carbs and sugars can cause blood sugar spikes that accelerate all these risk factors and damage your prostate. Some examples of refined sugars and carbs include white bread, soda, and sweet snacks.
• Fried Foods - Fried and processed foods are typically high in sodium, which has been linked to urinary tract conditions that can contribute to benign prostatic hyperplasia. They also contain unhealthy, saturated fats, which can accelerate existing prostate issues.

These are all examples of foods to avoid for prostate health. However, cutting these foods out of your diet or at least, reducing your consumption of them, will have other health benefits as well.

For instance, reducing your carb intake will help reduce blood sugar spikes and help you avoid serious diseases like diabetes. It may also help you lose weight. Foods bad for the prostate tend to be the same foods that are bad for general health.

Another example is dairy foods. While dairy foods rich in calcium may be beneficial for people with mineral deficiency, they can also be detrimental to digestive health. That’s why it’s very important to speak with your healthcare practitioner about the foods that are bad for your prostate and how they weigh against other aspects of your health.

Additional Tips for Maintaining Prostate Health

Besides eating the right foods for prostate health and avoiding bad ones, there are other practical methods for improving and maintaining good prostate health. One of the most important steps towards better prostate health is staying hydrated. The Brown University Health website states that:

Staying well-hydrated is crucial for overall health, including prostate health. Adequate water intake supports urinary function and helps flush out toxins from the body.

While the amount of water you should drink for prostate health can vary depending on your age, risk factors, health status, diet, and other factors, it is important to speak with your doctor about how much water you should drink for good prostate health.

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Another good tip for prostate health and overall wellbeing is to make sure you get regular exercise. The Harvard Health staff identified ways by which regular exercise benefits prostate health, alongside using the best prostate health supplements for additional support. They also include:

• Reduced risk of cancer progression
• Reduced risk of benign prostatic hyperplasia and enlargement
• Reduction of pain caused by prostatitis