The prostate is a gland in the male reproductive system. While gradual prostate enlargement is normal and typically doesn't cause problems before age 40, according to the National Kidney and Urologic Diseases Information Clearinghouse, symptoms of enlarged prostate, also known as benign prostatic hyperplasia or BPH, affect over 50 percent of men in their 60s and up to 90 percent over age 70. Dietary changes may help prevent or reduce health problems associated with BPH. For best results, seek guidance from your doctor.
Onions and Garlic
Onions and garlic are members of the allum family -- vegetables that provide potent antioxidant, or disease-fighting, benefits and enhance the aroma and flavor of other foods. According to research published in "Urology" in October 2007, incorporating onions and garlic into your diet may help protect you from BPH symptoms. In the study, the dietary habits of 1,369 male patients with BPH were compared to the habits of 1,451 male patients without the condition. By comparison, participants who ate onions and garlic regularly were less likely to develop BPH symptoms. To reap potentially similar benefits, prepare dishes with onions and garlic routinely. Though fresh garlic tends to provide richest nutritional benefits, minced and diced garlic provide valuable secondary options.
Fatty Fish
Fatty fish are rich sources of omega-3 fatty acids -- healthy fats linked with improved heart health and brain function. According to Dr. Dharma Singh Khalsa, a holistic medical practitioner and author of "Food as Medicine: How to Use Diet, Vitamins, Juices, and Herbs for a Healthier, Happier, and Longer Life," omega-3 fatty acids promote prostate health and may help alleviate symptoms of BPH. Fatty fish also provide nutritious alternatives to red meat, which Khalsa suggests reducing in your diet for additional benefits. For best results, incorporate fatty fish, such as halibut, mackerel, herring, albacore tuna, salmon, sardines and lake trout, into your diet consistently, using healthy cooking methods, such as grilling, broiling, baking and steaming, most often.
Legumes
Legumes, such as beans, split peas and lentils, provide significant amounts of fiber, protein and nutrients, including iron and zinc -- a nutrient important for prostate health. Khalsa recommends replacing animal-derived foods, such as high-fat meat, poultry and dairy products, with soy products, beans and other plant-derived sources for improved prostate health. Enjoy low-fat legume dishes, such as vegetarian chili, chilled bean salad, lentil or split-pea soup, edamame, grilled or baked tofu and low-fat hummus, regularly for maximum benefits.
Fruits and Vegetables
Fruits and vegetables provide rich amounts of vitamins, minerals and antioxidants. According to Mayo Clinic nutritionists Jennifer Nelson and Katherine Zeratsky, diets rich in fruits and vegetables are associated with reduced risk for BPH. Since all fruits and vegetables provide nutrients, incorporate a variety of colors and types into your diet regularly. Varieties particularly rich in antioxidants include berries, cherries, tomatoes, leafy greens, bell peppers, Brussels sprouts, broccoli, sweet potatoes and squash.
References
- National Digestive Diseases Information Clearinghouse: Prostate Enlargement: Benign Prostatic Hyperplasia
- Urology: Onion and Garlic Intake and the Odds of Benign Prostatic Hyperplasia
- "Food As Medicine: How to Use Diet, Vitamins, Juices, and Herbs for a Healthier, Happier and Longer Life": Dr. Dharma Singh Khalsa; 2003
- MayoClinic.com: Enlarged Prostate: Does Diet Play a Role?
