The prostate, a gland in the male reproductive system, stores a fluid that contributes to semen. Problems of the prostate include prostatitis (inflammation of the prostate); enlarged prostate; and the most serious disorder, prostate cancer. According to the American Cancer Society, prostate cancer is the second most common cancer in men and affects approximately 1 in every 6 American men. Symptoms of prostate diseases include frequent or painful urination, blood in the urine, abdominal or bone pain and swelling. A diet rich in fruits, vegetables, whole grains and modest amounts of healthy fats can help reduce these symptoms, as well as lower the risk of developing such conditions in the first place.
Whole Grains
According to Greenwich Hospital, a diet high in fiber can reduce constipation and other symptoms of prostatitis. A high-fiber diet is also associated with reduced risk for prostate cancer, says Harvard Medical School. Whole grain foods such as whole grain breads, cereals, rice and pasta provide valuable amounts of dietary fiber as well as a variety of nutrients that can strengthen the immune system and help combat disease. White bread and enriched pasta, cereals and rice should be replaced with whole grain varieties as often as possible. At least four servings of whole grain foods daily are recommended for optimal benefits.
Healthy Fats
Healthy fats found in nuts, seeds, plant-based oils and fatty fish are associated with decreased risk for prostate cancer, according to Harvard Medical School. These unsaturated fats support not only prostate health but overall physical wellness. Because of their high fat density, modest portions of nuts, seeds and oils are optimal. A serving size of oil, nut butter or seeds is approximately 1 tbsp. Most men require between three and five servings of healthy fats per day. Fat also supports nutrient absorption, so incorporating a bit into each meal is valuable. Men should have one or two servings of a healthy, plant-based fat at each meal and aim for a variety within the diet.
Fruits and Vegetables
According to Harvard Medical School health experts, fruits and vegetables contain heart-healthy fiber as well as phytonutrients, plant-based nutrients that support wellness and prevent disease. Health care professionals suggest fruits and vegetables deepest in color contain the most of these powerful nutrients, so men should aim for a variety of dark greens and colorful fruits. Ten servings daily are recommended for cancer prevention. To meet this criteria, people can incorporate a variety of fruits and vegetables on a daily, consistent basis. They should Include at least two or three servings of fruits and/or vegetables into each meal (the equivalent of about 1 to 2 cups) and enjoy one or two as snacks. A diet rich in fruits and vegetables often leads to an overall lower-fat, lower-calorie diet as well, which supports weight management. Maintaining healthy body weight is another key to cancer prevention.
