Good Foods to Eat for Prostate Cancer Prevention
This is the second page of a two-page article on foods to eat for prostate cancer prevention. If you missed page one, which includes the first 8 foods with prostate cancer preventing properties, click here.
#9: Asparagus
Asparagus is one of the best sources of glutathione, a 'master antioxidant' that has been in the spotlight in recent years. Glutathione has widespread functions, many of which may contribute to a reduced risk of prostate cancer. It has been shown, for example, to protect cells from free radical damage and to boost the immune system by influencing lymphocytes. Gluthathione is also said to help the liver remove toxic chemicals, such as pollutants and other carcinogenic substances. Furthermore, asparagus is a fairly good source of beta-carotene and vitamin C. As an additional bonus, this super food is typically low in pesticides, even the non-organically grown produce – yet another reason to eat more of this potentially prostate cancer preventing food.
#10: Salmon
Salmon is a great anti-prostate cancer food. It is packed with omega-3 fatty acids — a type of fatty acids that Western diets are often deficient in. Omega-3 fats are thought to have a protective effect against prostate cancer and other many types of cancer. In addition to omega-3s, salmon is rich in astaxanthin, a carotenoid responsible for salmon's pink color. Astaxanthin is a powerful antioxidant that has been shown to be extremely effective at destroying free radicals. To reap salmon's health benefits, choose wild salmon. Astaxanthin levels are reported to be much higher in wild salmon (particularly in sockeye salmon) than in farmed salmon. What's more, wild salmon contains only low levels of PCBs, potential carcinogens that may be present in high quantities in farmed salmon. That said, moderation should be practiced also in the consumption of wild salmon. Too frequent/high a consumption of salmon and other fish may predispose you to an excessive exposure to certain toxins — such as mercury and pesticides — contained in fish. The FDA recommends eating fish twice a week, but not more often. This advice is particularly important for pregnant women and women who are planning to become pregnant because the toxins in fish can impair the neurological development of the unborn baby.
#11: Avocados
These creamy, green fruits have long been touted for their ability to maintain beautiful, young-looking skin, but they can do much more than that. According to recent studies, avocados may be highly effective at reducing the risk of cancer, particularly prostate cancer. This comes as no surprise as avocados are known to be cram-full of anti-cancer nutrients. They are packed with the vitamin E and vitamin C, but they are also one of the best dietary sources of glutathione (together with asparagus). As an additional bonus, avocados are typically low in pesticides.
#12: Brussels Sprouts
If you can develop a liking for their relatively strong taste, Brussels sprouts can be one of the best additions to your anti-cancer diet. Several studies have found an inverse correlation between a diet high in cruciferous vegetables, such as Brussels sprouts, and the risk of prostate cancer. The mechanisms by which Brussels sprouts exert their cancer preventing effects are thought to include alterations to the metabolism of carcinogens and reduction of free radical damage. Further, these little green veggies have a low glycemci rating and are low in calories and fat. As an additional bonus, Brussels sprouts — even the non-organically grown produce — are typically low in pesticides.
#13: Broccoli
If you're looking for a great functional food to reduce your risk of prostate cancer, broccoli may give you even more than you bargained for. Broccoli is the best natural source of sulforaphane, an extraordinary compound that has been identified as the most potent phytochemical inducer of the so-called phase-2 enzymes. Phase-2 enzymes help fight carninogens and may reduce the risk of prostate cancer. Broccoli sprouts, which are available at many health food stores, are a particularly rich source of sulforaphane, but also broccoli florets provide substantial amounts. Broccoli sprouts, often added to salads and sandwiches, are typically eaten raw, but it is advisable to also consume the broccoli florets raw (or only slightly cooked). Consumption of raw, crushed broccoli has been shown to result in faster and better absorption of sulforaphane. According to one study, cooking may destroy as much as 90% of this important anti-cancer compound. Aside its cancer-fighting properties, broccoli is also a nutritional powerhouse loaded with vitamins and minerals.
#14: Fish Eggs
A little goes a long way when it comes to fish eggs. Fish eggs are one of the best natural sources of EPA and DHA which are types of omega-3 fatty acids. Ounce for ounce, fish eggs contain even more omega-3's than the fattiest fish. A study, which analyzed the roe of fifteen marine animals, found that the roe of lumpsucker, hake, and salmon were the richest in terms of omega-3 fatty acids.
#15: Cherries
Cherries contain perillyl alcohol (POH), which has been found to be effective at destroying a variety of cancer cells in vitro and in vivo. When buying cherries, choose organically grown fruit if possible. Conventionally grown cherries often contain high levels of pesticides and other chemical compounds.
More on Prostate Cancer:
This article describing some of the best foods to eat for prostate cancer prevention is one in a series of articles on prostate cancer and nutrition. To learn more about how eating certain foods can help prevent prostate cancer, continue to the article 12 Diet Tips to Fight Prostate Cancer. If you're interested in recipes that help prevent prostate cancer, be also sure to check out our collection of Prostate Cancer Fighting Recipes.
