Prostate cancer is the most common cancer among men, influenced by genetics and age. However, a balanced diet can reduce the risk or slow its progression.

Tomatoes are rich in lycopene, an antioxidant that protects cells, reduces inflammation, and lowers prostate cancer risk. Cooking tomatoes helps release lycopene, allowing for better absorption due to heat and the breakdown of plant cell walls.

Green tea contains antioxidants called catechins, especially EGCG, which protect prostate cells from damage and inhibit inflammation. Daily consumption of green tea can offer protective effects, particularly when combined with a healthy diet. As a low-calorie beverage, green tea can also replace sugary drinks, benefiting overall health.

Fatty fish, including salmon, mackerel, and sardines, are rich in omega-3 fatty acids. These have anti-inflammatory properties and can slow the growth of cancer cells. Consuming fish two or three times a week, with each serving around 85g, is a simple way to add beneficial fats and significantly reduce the growth rate of early-stage prostate cancer cells.

Nuts are packed with healthy fats, vitamins, and beneficial minerals. Walnuts, for instance, contain polyphenols, chemicals that can prevent inflammation and oxidative stress in the body. Regularly eating nuts, about 28g daily in the morning or mixed into salads, provides extra nutrients and boosts prostate health.

Cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts contain glucosinolates. When broken down, these form sulforaphane, a compound that may inhibit the growth of cancer cells. Beyond their anti-cancer properties, these vegetables are rich in vitamins, fiber, and minerals, benefiting overall health. Aim for about 15g daily to maximize these advantages.

Bao Bao (Source: Times of India)

Images: AI, Bao Bao