Supporting a Healthy Prostate
Benign prostatic hyperplasia (BPH), or enlarged prostate, affects more than 50% of men over 50, causing bothersome symptoms like nighttime urinary frequency that can significantly disrupt quality of life.
Supporting a Healthy Prostate
Benign prostatic hyperplasia (BPH), or enlarged prostate, affects more than 50% of men over 50, causing bothersome symptoms like nighttime urinary frequency that can significantly disrupt quality of life.
While there is no single cure, the diet you eat can make a meaningful difference. Here are the top plant-based allies for your prostate, and what you should be cutting out.
Cruciferous vegetables
Cruciferous vegetables are a cornerstone of prostate-protective eating. When we eat vegetables like broccoli, cauliflower, cabbage, brussels sprouts, and bok choy, our bodies produce sulforaphane, a compound linked to a decreased risk of prostate cancer. Research also suggests that eating four daily servings of vegetables may decrease the risk of an enlarged prostate by as much as 32%.
Tomatoes
Tomatoes deserve special mention. They are rich in the antioxidant lycopene, which has been shown to reduce prostate cancer risk and may help slow the progression of BPH. Lycopene is especially concentrated in tomato paste, making it one of the most studied antioxidants for prostate health. Cooking tomatoes and pairing them with a healthy fat like olive oil boosts lycopene absorption further.
Berries
Berries are another powerful plant-based option. Blueberries, raspberries, strawberries, and blackberries are rich in antioxidant compounds called anthocyanins and anthocyanidins, which have been shown to reduce prostate tumor weight and inflammation.
Pumpkin seeds
Pumpkin seeds are a standout among seeds and nuts. They contain compounds that naturally inhibit the enzyme responsible for converting testosterone into DHT, the hormone that drives prostate growth. They also provide zinc, an essential mineral for prostate health. Beta-sitosterol, also found in pumpkin seeds, may help reduce symptoms of an enlarged prostate.
