As men age, their prostate becomes at higher risk of different diseases that bring about pain and discomfort. If, for example, you have benign prostatic hyperplasia (or BPH), which is a non-cancerous condition in which the prostate is enlarged, you will experience the need to urinate more frequently than usual and feel some pain while urinating. These symptoms cannot be good, so you have to find ways to protect your prostate against these dangers.

Various studies have found that there is a link between your prostate health and the kinds of foods that you eat. According to them, eating a healthy diet can be beneficial to the prostate. So, if you eat plenty of fresh vegetables, fruits, and healthy fats, you can reduce the chances of prostate problems and save yourself from these signs and symptoms.

Below are examples of healthy foods that you should try to incorporate into your day-to-day meals for the improvement of your prostate health:

1. Tomatoes

Tomatoes are loaded with lycopene, which is a powerful antioxidant that has the ability to boost prostate health. They are highly recommended whether fresh or processed. They are actually more potent when they are processed, as their lycopene content becomes more easily accessible once their cell walls break down.

For your daily meals, you can choose from a wide array of tomato-based foods, such as soup, juice, sauce, or paste, to add variety to your dishes. For every 50 grams of tomato paste you eat everyday for a span of 10 weeks, you can lower your risk of prostate problems by as much as 10%.

2. Pumpkin seeds

pumpkin seeds

Pumpkin seeds are a great source of several essential nutrients. They are rich in zinc, omega-3 fatty acids, and carotenoids, which can help stop your body’s hormones from overstimulating the prostate cells and lead to an enlargement of the prostate gland.

Men who consume pumpkin seeds are able to replenish their zinc levels, which decrease every time semen is emitted, faster and more efficiently. If you make sure to take about 100 milligrams of zinc everyday, you can stop the swelling or inflammation of your prostate. Or, if you are already suffering from an enlarged prostate, consistent intake of zinc can help shrink the gland and eliminate the symptoms.

3. Garlic

Garlic is a popular medicinal plant that can treat a long list of medical problems, including a weak immune system and high blood pressure. Recently, it has been found to have the ability to lower the risk of prostate problems, and get rid of the symptoms and complications that come with these.

If you eat garlic everyday, you can reduce your risk of an enlarged prostate by 28%. And, if you consume at least 10 grams of it each day, your likelihood of developing prostate cancer is half that of someone who does not eat or eats only a little amount of garlic on a daily basis.

4. Peppers

There are many different kinds of peppers, and they each possess important and varied nutritional values. For example, bell peppers contain the most amount of vitamin C among them, while jalapeno peppers have higher capsaicin levels than most.

If you want to prevent prostate cancer tumors, the vitamin C present in bell peppers can help with that. If you want to annihilate cancer cells that threaten your body, the capsaicin in jalapeno peppers can force these invaders to commit suicide. For best results, you should try to eat as many as eight peppers a week.

5. Broccoli

Broccoli is a kind of cruciferous vegetable that is an excellent source of phytonutrients that can fight off cancer. It has sulforaphane, which is a phytochemical compound that can improve the performance of the detoxification enzymes in your body, and help purge faster the elements that can cause cancer. It also has indole-3-carbinol, which is a nutrient that suppresses the growth and development of cancer cells in your prostate.

According to studies, if you eat broccoli at least once a week, you can lower your odds of developing prostate cancer by 45%. So, whether sautéed or steamed, you should not forget to add a serving of broccoli to at least a couple of your meals per week.

6. Green tea

Green tea is a versatile beverage that offers a ton of health benefits. It has an abundance of catechins, which is a type of antioxidant that can ward off viruses and bacteria that attack your immune system. In addition, it can fight prostate cancer and other types of cancer, and help boost your overall health.

With a daily dose of green tea, you can significantly reduce your risk of prostate cancer, and also prevent urinary tract symptoms and complications. So, everyday, be ready to prepare at least three cups of hot green tea with your meals or snacks to take advantage of its cancer-fighting properties.

7. Mushrooms

cutting up mushrooms

Mushrooms are healthy foods that possess great medicinal abilities. One variety, the shiitake mushroom, has long been used for its medicinal powers, and has proven in various studies its anti-cancer capabilities. Moreover, it contains L-ergothioneine, which contains a very potent antioxidant that can promote the growth and development of healthy cells throughout the body.

For better prostate health, include mushrooms into your daily meal plans. You can add them to your pasta dishes, stews, and soups. You can also stir-fry them, and enjoy with other vegetables. The more mushrooms you consume, the better you can protect your prostate.

8. Salmon

Salmon is a delicious and healthy fish that can promote prostate health. It has high omega-3 fatty acid content, making it very capable of slowing down the growth and progression of prostate tumors. Furthermore, it has anti-angiogenic effects, which allow it to successfully stop the blood vessels that nurture hazardous elements that found their way in your body.

At least once a week, you should prepare a salmon dish for good health. You can steam, bake, or pan-fry it, and enjoy alongside a serving of rice, salad, or steamed vegetables.

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