Ten Super Foods to Reduce the Risk of Prostate Cancer

There is a lot of information out there saying to “eat this,” or “don’t eat that.”

These foods will help with the common cold. This herb will help with digestion. How can one surf through these competing messages and make the right choice when it comes to combatting the prospect of prostate cancer?

In 2011, Cancer Canada reported 25,500 cases of diagnosed prostate cancer and 4,100 deaths. The probability of developing this insidious cancer, over one’s lifetime, is one in seven.

So what can men of all ages do? Well gentlemen, after reviewing a number of sources, I have distilled the myriad of information into 10 super foods that could potentially reduce your risk of prostate cancer.

1. Green Tea

Native to China, green tea is a good substitute for our coffee-driven day. Today, scientific research in both Asia and the west is providing hard evidence for the health benefits long associated with drinking green tea. For example, in 1994 the Journal of the National Cancer Institute published the results of an epidemiological study indicating that drinking green tea reduced the risk of esophageal cancer in Chinese men and women by nearly sixty percent. University of Purdue researchers recently concluded that a compound in green tea inhibits the growth of cancer cells. There is also research indicating that drinking green tea lowers total cholesterol levels, as well as improving the ratio of good (HDL) cholesterol to bad (LDL) cholesterol.

2. Turmeric

This spice is native to India, has an earthy flavour, a mustard-like smell, and adds colour to rice and other foods. I find it a less expensive alternative to saffron. Turmeric is an herb in the Ginger family. It is a natural antioxidant and sometimes used as a natural food preservative.

3. Cruciferous Vegetables

Try brocolli, kale, brussel sprouts, arugula and mustard greens since they are packed with nutrients and cancer-fighting properties.

Caution: For men who suffer from thyroid issues, there is evidence that raw cruciferous vegetables contain thyroid inhibitors known as goitrogens.

4. Brazil Nuts

Brazil nuts are a natural source of the mineral, selenium. Selenium is incorporated into proteins to make selenoproteins, which are important antioxidant enzymes. The antioxidant properties of selenoproteins help prevent cellular damage from free radicals. Free radicals are natural by-products of oxygen metabolism that may contribute to the development of chronic diseases such as cancer and heart disease. But as with many nuts, they are high in calories.

5. Fish

Especially fatty fish, such as salmon, tuna, trout, contain omega-3–the cancer-fighting essential fatty acid that contributes to good health.

6. Flaxseed

Also known as flax and linseed, flaxseed comes from plants grown in the Mediterranean all the way to India. There is also evidence that flax contains dietary fibre and omega-3 fatty acids.

7. Pomegranates

Native to Iran, pomegranates are delicious and hardy even though they are somewhat messy to handle. Their juice is a thirst-quenching and cancer-fighting super drink which has shown to inhibit levels of prostate-specific antigens in people who underwent prostate cancer treatment.

8. Tomatoes

Especially processed tomato products, such as ketchup, contains the compound lycopene. So go ahead and splurge on that pasta sauce.

9. Sweet Potatoes

Switch out those regular potatoes for this colourful vegetable. They are as versatile as regular potatoes and can be mashed, baked and added to shepherd’s pie.

10. Beans

All kinds of beans help the body rid itself of excess testosterone. So add kidney beans to salads, make a lentil dip, or try some dried chick peas.

So gentlemen, if you’re not including these healthy foods in your diet already, cut up those veggies, add some spices and drink some green tea. If nothing else, these choices will improve your overall health. Introducing these foods to your diet now instead of later, can have a positive impact to your overall health.

It is always important to consult with your physician if you have any diets about the interaction of these foods with other pre-existing conditions.

This article first appeared in What's Fab Magazine on October 28, 2012