Diet wellness doesn’t just provide you with more energy and better overall health; the right diet can also protect your wellbeing against problems with your prostate. According to Dr. Geo Espinosa, ND, LAC, CNS, RH (AHG), ‘Research shows that certain nutrients and foods that have an abundance of these substances have the potential to both help prevent and treat health issues that challenge the prostate, including prostatitis, benign prostatic hypertrophy, and prostate cancer.’ So which foods can help you prevent prostate problems?
1. Brazil Nuts: Dr. Espinosa explains, ‘Of all the different types of nuts, these natives of South America are an especially rich source of the mineral selenium, which is important for prostate health. In fact, just one ounce of Brazil nuts can contain as much as ten times the RDA for selenium. Research has shown that selenium intake is associated with a reduced risk of prostate cancer…These seeds/nuts are also a very good source of zinc, another mineral that plays an important role in maintaining a healthy prostate. An addition, Brazil nuts contain all the amino acids necessary to qualify as a complete protein, and the nuts are also a good source of magnesium and thiamine. The high saturated fat content of Brazil nuts (25%) suggests you limit your consumption to just a few ounces per week, but since they are such a powerhouse when it comes to selenium, that’s all you need to help promote prostate health.’
2. Broccoli: ‘Broccoli is a source of some very critical nutritional benefits that are not listed on a nutrition label,’ says Dr. Espinosa. ‘As a member of the cruciferous family, which is also populated by cauliflower, Brussel sprouts, kale, and many other vegetables, broccoli contains high amounts of the phytonutrients sulforaphane and the indoles, both of which have anticancer properties. Sulforaphane enhances the activity of the body’s detoxification enzymes, which helps to eliminate potentially cancer-causing elements more quickly.’
3. Cayenne: ‘Cayenne peppers get their heat from a high concentration of a substance called capsaicin,’ Dr. Espinosa details. ‘While capsaicin is widely known for its ability to reduce pain, studies have also shown that it can help kill cancer cells, including prostate cancer cells. Specifically, capsaicin has demonstrated an ability to cause prostate cancer cells to “commit suicide” (a process called apoptosis). Capsaicin does this by attacking the energy-making portion of the cells, called the mitochondria, and it is able to do this without harming the healthy cells that surround the cancer cells. Along with its anticancer abilities, capsaicin also offers cardiovascular benefits because it is a potent antioxidant that fights free radicals that can lead to atherosclerosis. A few more benefits include helping to prevent ulcers, opening and draining congested nasal passage, and reducing cell damage that can lead to diabetic complications.’
4. Green Tea: Dr. Espinosa notes, ‘The medicinal powers of green tea are attributed to antioxidant compounds called catechins, a type of polyphenol that has been shown to destroy certain bacteria and viruses, boost the immune system, and fight several forms of cancer, including prostate cancer. Although there are several different kinds of catechins, experts have identified epigallocatechin gallate, EGCG, as the most potent. Research has shown that green tea polyphenols, primarily EGCG, can significantly lower the levels of PSA and two biomarkers for prostate cancer, hepatocyte growth factor and vascular endothelial growth factor. Green tea catechins also may help men who have pre-cancerous prostate lesions, also known as prostate intraepithelial neoplasia (PIN), a condition that signals a high risk of developing “full-on” prostate cancer…Study after study has demonstrated that men who drink at least three cups of green tea each day have a reduced risk of prostate cancer.’