5 everyday foods that could lower prostate cancer risk in men

Prostate cancer is the most common cancer that affects men globally, with an estimated 1.4 million new cases and 375,000 deaths in 2020 and genetics and age may contribute to the risk of this cancer but diet also determines the likelihood of developing this cancer. Several studies have looked at how foods can avoid cancer or stall its development, these five foods stated below are the most effective and science-backed and may prove helpful in reducing this cancer risk.

Tomatoes are rich in lycopene, which produces its red color and has been extensively researched for its ability to decrease prostate cancer risk. Lycopene acts to safeguard cells against damage and to decrease inflammation, which can lead to cancer. Various studies have discovered that men consuming more cooked tomatoes, or food preparations made from it, reduced the risk of prostate cancer. Cooking tomatoes makes it easier for lycopene to be released, making the body absorb it more easily. So, putting tomato sauce into the food, may be your solution to keeping prostate health in order. A meta-analysis published in National Institute of Health it suggested that The meta-analysis suggests that eating tomatoes might lower the risk of prostate cancer, especially in people from Asia.

Green tea is renowned for containing antioxidants called catechins, especially epigallocatechin gallate (EGCG). These compounds have been shown in studies to possibly protect prostate cells from damage and inhibit inflammation. Some research has linked daily consumption of green tea with a lower risk of prostate cancer, although the evidence is not consistent. Daily use of green tea may have some protective effects, especially combined with an overall healthy diet. Green tea is also a low-calorie drink that can replace sweet beverages, having yet another benefit. Effects of Green Tea Catechins on Prostate Cancer Chemoprevention, research says that, When combining results from 9 case-control studies, people who drank the most green tea had a 57% lower risk of prostate cancer compared to those who drank the least.

Salmon, mackerel and sardines are rich source of omega-3 fatty acids, which have anti-inflammatory properties, and may help in slowing down the progression of cancer cells. Studies indicate that consuming omega-3 rich sources in food items twice or thrice a week can be an excellent way to get the beneficial fats, just make sure to choose locally sourced and wild-caught fish if possible. Study published in UCLA health says that a diet low in omega-6 and high in omega-3 fatty acids, combined with fish oil supplements, significantly reduced the growth rate of prostate cancer cells in men with early-stage disease.

All nuts, but particularly walnuts, are a good source of healthy fats, vitamins and minerals. Walnuts have a chemical known as polyphenols, which hamper inflammation and oxidative stress in the body. Research indicate that regular consumption of such nuts will decrease the risk of prostate cancer and even help increase survival rates in men who have already suffered from this disease. Be sure to snack on a half cup of walnuts in the morning or mix them with salads in order to simply add extra nutrition consumption and promote prostate health.

Broccoli, cauliflower, and Brussel sprouts, are part of the cruciferous family. These vegetables have a compound named as glucosinolates, which further degrade active compounds like sulforaphane, and this has been found effective in the laboratory because it inhibits the growth of cancer cells and induces their death. Men who eat cruciferous vegetables are less likely to develop aggressive prostate cancer, apart from their anti-cancer properties, these vegetables contain loads of vitamins, fiber, minerals, and are a good choice for overall wellness. Research published in National institute of Health says that , people who ate the most cruciferous veggies had about a 13% lower risk compared to those who ate the least. Also, for every 15 grams of these vegetables eaten daily, the risk dropped by about 4.5%.