1. Eat more vegetables
Four daily servings of vegetables is associated with a 32 per cent reduction in the risk of benign prostatic hypertrophy (BPH – one of the major conditions to affect the prostate), compared with simply having one serve per day.
2. Limit your alcohol intake
Alcohol lifts the body's levels of prolactin, which increases the uptake of testosterone and dihydrotestosterone (a potent derivative of testosterone) in the prostate, and may contribute to BPH.
3. Keep an eye on environmental toxins
Limit dietary and environmental exposure to pesticides and other environmental contaminants. Many of these compounds can increase the formation of dihydrotestosterone.
4. Up your zinc and selenium
Selenium helps maintain a healthy prostate, while zinc is involved in hormone metabolism – a deficiency which can contribute to developing BPH.
Zinc & selenium sources
ZINC:
High-protein foods contain high amounts of zinc, such as:
- Beef
- Lamb
- Fish
- Chicken (The dark meat of a chicken has more zinc than the light meat).
- Peanuts
- Legumes
- Fruits and vegetables
SELENIUM:
Plant foods, such as vegetables (selenium levels in vegetables depends on how much of the mineral was in the soil where the plants grew) are one of the best ways to up your selenium levels, as well as:
- Fish
- Red meat
- Grains
- Eggs
- Chicken
- Liver
- Garlic
- Brewer's yeast
- Wheat germ
5. You say tomato
Evidence suggests lycopene from tomatoes may have a positive effect on the prostate.
6. Avoid processed food and takeaway
These foods have poor nutritional value and usually contain low quality fats. Include foods rich in higher quality fats such as cold pressed olive and flaxseed oil, nuts, seeds and fish. Essential fatty acids such as omega 3 and omega 6 may also play a role in prostate health.
7. Turn on the sun
Make sure you catch around 15 minutes of sunlight each day. This helps you obtain natural vitamin D, which contributes to a healthy prostate. Pay particular attention over the winter months, and if in doubt, ask your doctor to assess your levels.
References available on request