Three types of foods that are good for prostate health

Public Health Concern: Poor nutrition (often referred to as junk food) causes nearly ten million deaths worldwide each year. These unhealthy eating habits weaken the body, increasing the risk and severity of chronic diseases. This is particularly true for the prostate, a male gland highly influenced by diet.

Part of the male reproductive system and located in the pelvic region just below the bladder and in front of the rectum, the prostate's main role is to produce seminal fluid. This gland, organized into four lobes (anterior, median, lateral, and posterior), is crucial for male erection. Resembling a chestnut in shape, the prostate typically weighs 20 to 25 grams.

As men age, the prostate enlarges. In fact, its growth begins during puberty, doubling in size. The larger it gets, the more it presses on the bladder and urethra, which can disrupt daily life for men. By the age of 60, around 60% of men experience prostate issues, most commonly an enlargement (an abnormal increase in organ size). More alarmingly, prostate cancer accounts for nearly 25% of all male cancers. It ranks as the most common cancer in men, surpassing colorectal and lung cancer. This disease occurs in 66% of cases in men aged 65 and above.

Although it is challenging to counter the effects of aging on the prostate, steps can still be taken to maintain its health and longevity. For instance, diet, often overlooked, can play a significant role in addressing prostate enlargement or cancer. Here are three food groups that benefit prostate health.

Citrus Fruits

Derived from the medieval Latin word acrumen, meaning "sharp taste," citrus fruits are known for their colorful appearance and distinctively tangy flavors. Originally cultivated in Asia, particularly in China, Indonesia, and Japan, citrus fruits have been grown for millennia. Today, they are cultivated worldwide: in Europe (Spain, Italy, Greece, Turkey), North America (Mexico, Florida), and South America (Argentina, Brazil). In France, their popularity is undeniable. For instance, behind apples, oranges are the second most consumed fruit in the country.

Loved and sought after for their vivid colors, fragrances, shapes, and health benefits, the variety of citrus fruits is both extensive and diverse:

• Orange
• Lemon (yellow, green, or caviar)
• Clementine
• Grapefruit
• Mandarin
• Kumquat
• And more...

Citrus fruits are commonly recognized for their ability to boost immunity, improve digestion, and protect heart health. They are also reputed for supporting prostate health and potentially reducing complications associated with prostate cancer. These benefits stem from the nutrients found in citrus fruits, particularly flavonoids and pectin:

• Flavonoids are natural pigments found in plants, fruit peels, citrus fruits, and vegetables. Known for their antioxidant and anti-inflammatory properties, flavonoids protect the body and contribute to cancer prevention.
• Pectin is an organic plant-based substance found in the seeds and skins of various fruits and vegetables. Like flavonoids, pectin has antioxidant properties and can "slow down" the spread of prostate cancer cells.

Several scientific studies have examined the benefits of citrus fruits for prostate health. One study involving around sixty participants analyzed the effects of modified citrus pectin on prostate cancer. After six months of treatment, which included modified pectin, no patients experienced grade 3 or 4 toxicity, and favorable results were observed.

Another noteworthy study, conducted in 2013, focused on the flavonoids found in citrus peels. This research laid the groundwork for a non-toxic therapeutic approach emphasizing fruit and vegetable consumption to treat prostate cancer. The findings demonstrated significant tumor weight (57% to 100% inhibition) and volume (78% to 94% inhibition) reduction, without observed toxicity.

Weekly Dietary Routine: For prostate health and a boost of vitamin C, incorporate oranges, clementines, grapefruits, or mandarins into your meals several times a week, either after a meal or during breakfast.

Green Vegetables and Legumes

Rich in vitamins and minerals, green vegetables represent a category of edible plants classified based on various criteria. The term "green vegetable" does not always refer to the color of these plants but rather to their freshness.

Under the label of green vegetables, there are approximately thirty different varieties, including:

• Artichoke
• Asparagus
• Eggplant
• Broccoli
• Swiss chard
• Spinach
• Lamb’s lettuce
• Arugula
• Leek
• Zucchini
• Etc.

Despite their bad reputation, green vegetables are easy to cook and highly beneficial for health. For instance, green vegetables from the cruciferous family (such as broccoli, cabbage, and turnips) may help prevent certain types of cancer, including prostate cancer. Another popular green vegetable, the tomato, is believed to reduce the risk of prostate cancer and even help limit prostate enlargement in cases of BPH (benign prostatic hyperplasia). This benefit is attributed to its high lycopene content.

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Lycopene, a natural pigment belonging to the carotenoid family, has been studied for its potential inhibitory effects on benign prostatic hyperplasia. A study involving 40 participants with BPH showed that lycopene stopped prostate growth, thereby preventing further progression of the condition.

Garlic and onion are also considered two vegetables/condiments that can support, aid, and alleviate prostate issues. This is supported by a study examining the relationship between onion and garlic consumption and BPH.

Weekly dietary routine: Ensure you regularly consume vegetables while avoiding overcooking them to preserve their key nutrients. Throughout the week, diversify your vegetable intake. Examples include tomatoes at the start of the week, cabbage midweek, and spinach before the weekend. Lastly, always check that your vegetables are fresh.

Dry Legumes

Another type of vegetable, legumes (also known as dry legumes), are plants whose seeds are enclosed in pods. These seeds, harvested at full maturity, are edible and highly beneficial for human health.

Similar to green vegetables, there is a wide variety of dry legumes: 

• Lentils
• Dried peas / chickpeas
• Broad beans
• Beans
• Lupins
• And more.

To highlight the effectiveness of dry legumes in addressing prostate issues, a meta-analysis (a study compiling multiple analyses) was conducted in 2017 by two Chinese researchers, Jie Li and Qi-Qi Mao. This meta-analysis reviewed ten studies (eight cohorts) involving nearly 281,034 individuals. After several months of research, the scientists concluded: “The dose-response meta-analysis indicated that prostate cancer risk decreased by 3.7% for every 20-gram daily increase in legume consumption. In conclusion, the results of this meta-analysis suggest that high legume consumption is associated with a lower incidence of prostate cancer.”

Weekly dietary routine: Rich in fiber, minerals, iron, and calcium, dry legumes are a nutritional treasure for the body. Like green vegetables, legume consumption can vary throughout the week.

Carotenoids

Derived from the Latin term “Daucus carota,” which today translates to wild carrot in French, carotenoids are natural pigments. Most often appearing in orange and yellow hues, they are found in fruits and vegetables, but not exclusively. Carotenoids are also present in plants, animals, and humans, each offering unique benefits. For instance, in plants, they protect chlorophyll from oxidation and contribute to photosynthesis.

Carotenoids represent a broad category, encompassing both a food group and a family of molecules (such as lutein, zeaxanthin, lycopene, beta-carotene, cryptoxanthin, and alpha-carotene) that deliver various health benefits. To date, nearly 600 different carotenoids have been identified, around 40 of which are part of the human diet:

• Carrot
• Sweet potato
• Apricot
• Melon
• Squash
• Peach
• Guava
• Tomato
• And more

Key precursors of vitamin A, carotenoids are also highly beneficial for prostate health, particularly due to a specific carotenoid: lycopene. Known for its exceptional antioxidant properties, lycopene may aid in prostate cancer prevention. This molecule is found in various fruits and vegetables, such as watermelon, pink grapefruit, and papaya.

The primary source of lycopene, tomatoes, are an excellent dietary choice for prostate health. According to several scientific studies, regular consumption could help prevent prostate cancer and alleviate symptoms of hypertrophy. Researchers suggest that consuming at least ten servings of tomatoes (or tomato-based products) per week can reduce prostate cancer risk by nearly 20%.

Weekly dietary routine: Throughout the week, aim to rotate carotenoid-rich fruits and vegetables. This practice will help you replenish vitamin A and eliminate harmful cells in your body. Incorporating tomatoes regularly into your meals can make a significant difference to your overall well-being.

References : 

1. GBD 2017 Diet Collaborators - Health effects of dietary risks in 195 countries, 1990–2017: a systematic analysis for the Global Burden of Disease Study 2017 - The Lancet - MAY 11, 2019 ;  VOLUME 393, ISSUE 10184, P1958-197
2. Daniel Keizman, Moshe Frenkel, Avivit Peer, Igal Kushnir, Eli Rosenbaum, David Sarid, Ilan Leibovitch, Roy Mano, Ofer Yossepowitch, David Margel, Ido Wolf, Ravit Geva, Hadas Dresler 8, Keren Rouvinov, Noa Rapoport, Isaac Eliaz - Modified Citrus Pectin Treatment in Non-Metastatic Biochemically Relapsed Prostate Cancer: Results of a Prospective Phase II Study - Nutrients - - 2021 Nov 28 ; 13(12):4295.
3. Ching-Shu Lai, Shiming Li, Yutaka Miyauchi, Michiko Suzawa, Chi-Tang Ho, Min-Hsiung Pan -  Potent anti-cancer effects of citrus peel flavonoids in human prostate xenograft tumors - Food Funct - 2013 Jun ; 4(6):944-9.
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5. Claudia Lara-Espinoza, Elizabeth Carvajal-Millán, René Balandrán-Quintana, Yolanda López-Franco, and Agustín Rascón-Chu - Pectin and Pectin-Based Composite Materials: Beyond Food Texture - Molecules - 2018 - Apr; 23(4): 942.
6. Jie Li1 and Qi-Qi Mao - Legume intake and risk of prostate cancer: a meta-analysis of prospective cohort studies - Oncotarget - 2017 Jul 4; 8(27): 44776–44784. 
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8. Richard B van Breemen, Roohollah Sharifi , Marlos Viana , Natasa Pajkovic , Dongwei Zhu , Long Yuan , Yanan Yang , Phyllis E. Bowen , Maria Stacewicz-Sapuntzakis - Antioxidant effects of lycopene in African American men with prostate cancer or benign prostate hyperplasia: a randomized, controlled trial - Cancer Prev Res (Phila) - 2011 May ; 4(5):711-8.
9. N J Barber, X Zhang, G Zhu, R Pramanik, J A Barber, F L Martin, J D H Morris, G H Muir - Lycopene inhibits DNA synthesis in primary prostate epithelial cells in vitro and its administration is associated with a reduced prostate-specific antigen velocity in a phase II clinical study - Prostate Cancer Prostatic Dis - 2006 ; 9(4):407-13. 
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