Berries. Excellent berries for prostate health include strawberries, blackberries, raspberries, and cranberries. These are high in vitamin C and antioxidants. Vitamin C may help ease symptoms associated with an enlarged prostate gland by promoting urination and reducing swelling. Antioxidants prevent damage from free radicals—molecules that attack healthy cells and can contribute to cancer.
Cranberries also help bladder health by preventing bacteria from attaching to urinary tract walls.
One cup sliced strawberries has 90 milligrams of vitamin C. One cup of blackberries has 30 milligrams. One cup of raspberries has 32 milligrams, and one cup of unsweetened cranberry juice has 23 milligrams of vitamin C.
Other sources of vitamin C include citrus fruits, cantaloupe, spinach, broccoli, and mangoes.
Recommendation: Get 90 milligrams of vitamin C daily.
Fatty Fish. Fatty fish like herring, sardines, freshwater trout, and anchovies have omega-3 fatty acids. Omega-3s can lower bad cholesterol, raise good cholesterol, lower high blood pressure, help with weight loss, reduce the risk of heart attack, and boost prostate health. Trout and herring may actually help lower the risk of prostate cancer.
If you are worried about mercury, the fish listed above are good sources of omega-3s with lower levels of mercury.
Recommendation: Two servings per week.
Nuts. Nuts are healthy sources of fat. They can help lower cholesterol and promote brain health. Brazil nuts are a good source of vitamin E, calcium, and selenium. Research suggests that selenium combined with soy may help fight prostate cancer. One Brazil nut has more than 100 percent of the daily value of selenium. Other healthy nuts include pecans, almonds, and walnuts.
Recommendation: Nuts can be high in calories, so watch your portions.
Beans and Seeds. Beans are a plant protein that can replace red and processed meats. Beans and seeds like chia and hemp seeds are packed with protein and vital nutrients. One cup of black beans has about 15 grams of protein and 15 grams of fiber. Two tablespoons of chia seeds have about 4 grams of protein and close to 8 grams of fiber. Three tablespoons of hemp seeds contain over 9 grams of protein.
Recommendation: For good prostate health, get 56 grams of protein and 38 grams of fiber daily.
Green Tea. Green tea can help protect against prostate cancer. It lowers cholesterol and improves memory and attention span.
Recommendation: Besides hot green tea, you can try it iced with mint or make green tea rice.
Watermelon and Tomatoes. Watermelon and tomatoes contain lycopene, a powerful antioxidant. Lycopene may help prevent prostate cancer or slow tumor growth in men who have prostate cancer.
Our bodies absorb lycopene best from tomatoes when they are cooked or pureed. Lycopene can also be found in apricots, pink grapefruit, guava, and papaya.
Recommendation: 10 milligrams of lycopene daily.
Dr. David Samadi is the chairman of the urology department and chief of robotic surgery at Lenox Hill Hospital. He is a medical correspondent for the FOX News Channel’s Medical A-Team. Learn more at RoboticOncology.com and visit Dr. Samadi’s blog: SamadiMD.com. Follow him on Twitter and Facebook.
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