The prostate is a small gland in the male reproductive system that, over time, can experience various disorders, the most common being the enlargement known as Benign Prostatic Hyperplasia (BPH). This condition affects millions of men over the age of 50, causing bothersome urinary symptoms such as difficulty urinating, post-urination dribbling, or frequent need to go to the bathroom at night.
In contrast, numerous studies have confirmed that certain foods and eating habits can have a very positive impact on prostate health, helping to reduce inflammation, prevent enlargement, and even decrease the risk of developing prostate cancer. This article takes a deep dive into the Natural foods that help relieve and prevent prostate problems, based on reliable medical sources and up-to-date knowledge.
Why is it essential to take care of your prostate after age 40?
From the age of 40-50, the prostate tends to grow naturally as part of aging, This can lead to difficulty urinating or recurrent urinary tract infections. Beyond these discomforts, an enlarged prostate can lead to health complications if not treated preventively.
According to epidemiological data, up to 90% of men over 80 suffer from BPHAlthough this condition is benign, it shares symptoms with other, more serious diseases, such as prostate cancer. Therefore, A preventative diet can become a powerful, natural tool to reduce risk, improve well-being, and prevent future complications. For more information on the relationship between exercise and prostate cancer, see this article.
Cruciferous vegetables: anti-cancer allies
Cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, and cabbage have a direct effect on prostate health. These foods contain sulforaphane y other bioactive compounds which, according to studies, help reduce the risk of prostate cancer by attacking cancer cells while preserving healthy ones.
Furthermore, They have a strong anti-inflammatory and antioxidant effect that combats swelling of prostate tissue. Incorporating these vegetables into your daily meals, whether steamed, grilled, or raw in salads, is one of the most effective ways to promote prostate health. If you want to learn more about anti-inflammatory foods, you can visit this link about healthy foods.
Foods rich in lycopene: antioxidant power to protect the prostate
Lycopene is a phytonutrient present in red fruits and vegetables that acts as a natural antioxidant effective in preventing cell damage. in prostate tissues.
Among the foods richest in lycopene are:
- Cooked tomatoes (especially in sauce or concentrate)
- Watermelon
- Pink grapefruit
- Papaya
Frequent consumption of these foods is directly related to improvement of BPH symptoms and reduction of PSA (prostate-specific antigen), a marker measured in blood to assess prostate health. For a more diverse diet, also incorporate sugar-free fruits into your diet.
Blue fish and omega-3: reduce prostate inflammation
Blue fish such as salmon, sardines, tuna or mackerel stand out for their high concentration of omega-3 fatty acids., which have been shown to have a powerful anti-inflammatory effect at the systemic level.
Clinical studies have revealed that Omega-3 helps slow the uncontrolled growth of prostate cells and can even reduce the size of the enlarged prostate in mild cases of hyperplasia. In addition, Its consumption improves blood circulation and promotes the production of prostaglandins., substances that directly affect male reproductive function. For more information on the benefits of other supplements, see this article on saw palmetto.
Antioxidant and immunoprotective fruits
In addition to lycopene, there are other fruits rich in antioxidants such as flavonoids and vitamin C that They help prevent cell damage and strengthen the immune system.
The most recommended fruits for prostate health are:
- Granada: It is attributed the ability to reduce PSA and has a protective effect against prostate cancer.
- Berries: such as blackberries, raspberries and blueberries, thanks to their high antioxidant power.
- Citrus: such as lemon, orange or grapefruit, rich in vitamin C with anti-inflammatory effect.
- Banana: balances the hormonal system and provides potassium for prostate function.
Include raspberries In your daily diet, it can be beneficial due to its high antioxidant content and overall health. Take advantage of its properties to improve your well-being.
Seeds, nuts, and legumes: key minerals for the prostate
Including pumpkin seeds, walnuts, almonds, and legumes such as beans or lentils in your daily diet can significantly improve prostate function..
These foods are a natural source of:
- Zinc: the most important mineral for prostate health, essential for male hormonal balance.
- Selenium: essential antioxidant that helps reduce cell damage and improves prostate function.
- Isoflavones (in soy and derivatives): may limit the growth of abnormal prostate cells.
A handful of pumpkin seeds a day or including tofu in your weekly diet can make a difference in preventing prostate disorders. To learn more about foods rich in phytoestrogens, check out this article.
