Did you know that prostate cancer is one of the most common cancers in men? With November being prostate cancer awareness month I wanted to share with you my top Superfoods to boosting your prostate health at any age!
Brightly coloured berries – strawberries, blueberries, blackberries, and raspberries – are high in antioxidants, especially Vitamin C. In one cup of strawberries alone there’s about 90 mg of vitamin C and 14 mg in one cup of blueberries. These micronutrients help the body to repair oxidative damage (which comes from every day stressors – pollution, eating out, lack of sleep) that can increase cancer risk. Not only that but they can also help to reduce any symptoms of swelling if you are experiencing an enlarged prostate.
You can eat them raw, throw them in a fruit salad or top off your morning oats with a good handful of berries!
Legumes (Beans & Such!)
Legumes (beans, lentils, chickpeas) are an amazing vegetarian source of protein and a great alternative to meat. Research suggest that the fibre in legumes may promote healthy prostate. When it comes to protein and fibre, 1 cup of black beans as a meat alternative gives you 15 grams of protein and 15 grams of fibre! You can use beans in salads, wraps, as spreads and dips!
Cold Water Fish
Fish is an incredible source of omega 3 fatty acids. Cold water fish (and especially the smaller ones such as wild freshwater trout, anchovies, herring, sardines lower in mercury) are beneficial for so many reasons beyond prostate health. They will lower cholesterol, support healthy cardiovascular system, nourish hair and moisturize your skin to name a few! While you want to keep to a diet low in animal fat to support healthy prostate function, the omega 3s in these cold water fish are amazing for their anti-inflammatory properties and may actually help lower cancer risk.
Another source of healthy omega fats are raw nuts! They have several nutritional benefits and are one of my favourite on-the-go healthy snacks. Lowering cholesterol, promoting healthy brain function and being packed with healthy prostate nutrients are just some of the benefits. For example, brazil, almonds, walnuts will give you doses of selenium, vitamin E and calcium all supportive for prostate health. Ideally, you want to eat them raw (not roasted). Throw them in a trailmix, on their own or sprinkle them into your salads!
Did you know apricots are not only vitamins A and C, but also fuelled with lycopene? Research suggests that lycopene may help to lower prostate cancer risk. Great on their own as a dried snack, on top of oatmeal, or as a jam! You can also find this in tomatoes, watermelon, guava and papaya. Aim for at least 10mg of lycopene per day. Half cup of tomato puree has about 25 mg of lycopene and 1.5 cups of watermelon has up to 13 mg.
If you can add a daily dose of these superfoods – whether you pick one or include them all – into your diet it will give your prostate a healthy boost!