Recent studies have shown a strong link between diet and prostate cancer, indicating there are key nutrients that help reduce your chances of getting this cancer. A healthy diet along with the right supplements can improve your immune system and help prevent prostate cancer.
Prostate health is measured by PSA levels in the blood. Higher levels could mean trouble, such as cancer, benign conditions, or infections. Be sure to discuss PSA levels with your doctor.
Lycopene
Lycopene is a powerful antioxidant and carotenoid found abundantly in tomatoes. Higher levels of lycopene in the blood are associated with lower PSA levels. Processed tomato products or those packaged in oil contain higher amounts of lycopene because the nutrient is bound to the tomato’s cell structure. Processing releases lycopene from this outer structure and makes it more bio-available.
Try to get one-half to three-quarters of a cup daily of the richest and most common sources of lycopene. These are tomato paste, tomato sauce, spaghetti sauce, ketchup, chili sauce, taco sauce, and barbeque sauce. Lycopene can also be found in lesser amounts in pink grapefruit, raw tomato, watermelon, papaya, apricots, and guava.
Look for a mixed carotenoid formula or lycopene by itself. The supplement will be in a gel form and you can take up to 10 milligram doses daily.
Selenium
Selenium is a trace mineral that depends partly on the selenium content of the soil. It is essential for good health, and studies show that where there is higher selenium in the soil, there is a reduction in developing prostate cancer. It functions as an antioxidant in our body and helps prevent cell damage that may lead to cancer.
Eat Brazil nuts, whole grains, meats, seafood, plant foods, garlic, and eggs on a daily basis. You may also want to supplement your diet with 200 micrograms of selenium daily.
Vitamin E
Vitamin E is a powerful antioxidant and is fat soluble. Studies have shown it reduces the growth of prostate cancer cells. Food sources include vegetable oils, nuts, and green leafy vegetables. Vitamin E can be taken as a supplement, but look for the supplements containing natural “mixed” tocopherols. A good supplement would contain approximately 100 IU and no more than 400 IU.
Cruciferous vegetables
Be sure to include cruciferous vegetables like broccoli and cauliflower in your daily diet. Studies show that those who include this type of vegetable 5 or more times per week have a lower risk of prostate cancer.
Please refer to my previous article, “Give Your Body a Fighting Chance with Cruciferous Vegetables” to understand more about these veggies.
Bottom Line
While more research is needed, there is plenty to suggest that men with prostate problems and cancer should follow a high vegetable and fruit diet that includes beans, legumes, nuts, seeds, and whole grains, with fewer servings of dairy, meat, and fried foods. Lycopene, selenium-rich foods and cruciferous veggies provide added daily protection. Enjoy this lycopene-rich spaghetti pie to help fight prostate problems.
To learn more about prostate health, go to The American Institute for Cancer Research and Cancer Nutrition Info, LLC.
Carol Bennett is a Registered Dietitian and Certified Clinical Nutritionist with more than 25 years of experience. She is a consultant at the Institute for Health Realities where she develops personalized nutritional plans for her clients based on their health history and blood chemistry.
Recipe For: Spaghetti Pie Serves: 6
Ingredients:
6 oz. Spaghetti, whole grain or gluten free
2 T. Olive oil
1/3 C. Parmesan cheese, grated
2 Eggs, well beaten
1 lb. Ground turkey or beef
½ C. Onion, chopped
1 C. Kale, chopped
¼ C. Green pepper, chopped
1 15 oz. can Tomatoes, diced
6 oz. Tomato paste
½ t. Garlic powder
1 t. Sugar
1 t. Oregano
1 t. Salt
½ t. Black pepper
1 c. Ricotta cheese
½ C. Mozzarella cheese, shredded
Directions:
1. Cook spaghetti in boiling water and drain. Place in mixing bowl.
2. Stir in olive oil. Add parmesan, cheese and eggs.
3. Form spaghetti mixture into a crust in a 10” buttered pie plate.
4. Brown meat and onion until done. Add all vegetables except tomatoes to meat mixture. Drain fat.
5. Add undrained tomatoes, tomato paste, sugar, oregano, garlic, and salt to mixture. Heat through.
6. Spread ricotta cheese over the bottom of the curst. Fill with tomato mix.
7. Bake 20 minutes. Sprinkle mozzarella on top and return to oven until cheese melts.
To the Point Nutrition:
Per serving: Calories 271, Protein 18.3 g, Carbohydrate 27.4 g, Fat 10.8 g, Saturated Fat 2.6 g, Fiber 6.6 g
Nutrition Bonus:
Selenium 16.7 mcg, Beta Carotene 2873 mcg, Lutein 11276 mcg, Lycopene 7075 mcg, and Vitamin C 48 mg
See Related Articles
Discover a heart-healthy way to lost weight with Lose Weight, Be Heart Healthy with the Mediterranean Diet.
Have you been instructed to cut sodium out of your diet? See How to Incorporate Less Sodium in Your Diet for tips on your new diet and an Old-Fashioned Cole Slaw recipe. Yum!
For more information on maintaining a healthy prostate, see Nutrition and Prostate Cancer: Eat Right to Lower Your Risk.
