While some studies suggest that even higher intakes of vitamin D may be useful for a range of purposes, the IOM considered the data behind those suggestions preliminary.

From reviewing national surveys of blood levels, the IOM concluded that the majority of Americans and Canadians are getting enough vitamin D (as well as calcium), although elderly individuals are more likely to fall short on both and some adolescent girls may not get quite enough calcium.  The IOM determined an individuals vitamin D level is sufficient when their blood levels are at or above 20 ng/mL.

The IOM expressed concern about excessive intake of vitamin D. but raised the Upper Tolerable Intake Levels (ULs) (above which there is a risk of harm) for vitamin D. The UL for individuals aged 9 and older was set at 4,000 IU, up from 2,000 IU previously. The IOM noted that some studies showed an increase in adverse events (including overall mortality, some cancers, cardiovascular disease, fractures and falls) at vitamin D blood levels (i.e., 25-(OH)D levels) ranging from about 30 ng/mL to 48 ng/mL (75 to 120 nmol/L).

More on Vitamin D and Prostate Health

First of all, lycopene is a carotenoid, a type of phytonutrient found in high concentrations in some fruits, and a nutrient shown to fight prostate cancer.[3] When you compare the three fruits mentioned here, fresh unprocessed guava and watermelon have more lycopene gram-for-gram than whole, raw tomatoes.

And therein lies the critical difference: studies of lycopene and its anticancer fighting powers have focused on processed tomatoes, not fresh ones. While processed tomato foods easily beat out guava and watermelon in terms of lycopene content, fresh tomatoes do not fare as well.

That does not mean tomatoes are not great sources of lycopene, but consumers should not neglect guava and watermelon also as a regular part of their diet, along with tomatoes, in order to increase the lycopene in their diet.

Here’s a brief look at the lycopene content of tomatoes, tomato products, guava, and watermelon, courtesy of NutritionData.com and the US Department of Agriculture Carotenoid Database. All amounts of lycopene are in micrograms (mcg) per 100 grams of the food item:

• Tomato powder: 46,263 mcg
• Sundried tomatoes: 45,908
• Tomato paste: 29,330
• Tomato puree: 16, 670
• Tomato sauce: 13,400 –  18,900
• Tomatoes, canned, stewed: 4,088
• Guava: 5,203
• Watermelon: 4,532-4,868
• Tomato (fresh, raw): 2,573-3,025

A 2002 study conducted by researchers at the South Central Agricultural Research Laboratory in Lane, Oklahoma, and at the Phytonutrients Laboratory in Beltsville, Maryland, involved evaluation of 13 different cultivars (varieties of a plant that have been selected or intentionally maintained) of watermelon. The scientists found that watermelon has as much or more lycopene as raw tomatoes, and that the amount of the phytonutrient found in watermelon depends on both the variety and growing conditions of the fruit.

This latter fact is true for guava and tomatoes as well, so the amount of lycopene in the tomatoes, guava, and watermelon you eat will differ depending on where they were grown, the nutrient content of the soil, the variety, and so on.

One thing that will not vary, however, is that these three fruits are excellent sources of lycopene. So for better prostate health – and overall health – enjoy tomatoes (in many forms), guava, and watermelon often.

See also

Study of Lycopene and Prostate Cancer Prevention for African American Men

[1] Shi J, LeMaguer M. Lycopene in tomatoes: chemical and physical properties affected by food processing. Crit Rev Biotechnol 2000; 20(4): 293-334.

[2] Chandrika UG et al. Carotenoid content and in vitro bioaccessibility of lycopene from guava (Psidium guajava) and watermelon (Citrullus lanatus) by high-performance liquid chromatography diode array detection. Int J Food Sci Nutr 2009 Nov; 60(7): 558-66; USDA Carotenoid database: http://www.nal.usda.gov/fnic/foodcomp/Data/car98/car_tble.pdf; Watermelon beats tomatoes: http://www.nutraingredients.com/Research/Watermelon-beats-tomatoes-in-lycopene-stakes

[3] Ellinger S, et al. Tomatoes, tomato products and lycopene in the prevention and treatment of prostate cancer: do we have the evidence from intervention studies? Curr Opin Clin Nutr Metab Care 2006; 9(6): 722-27; Ellinger S, et al. Tomatoes and lycopene in prevention and therapy is there an evidence for prostate diseases? Aktuelle Urol 2009 Jan; 40(1): 37-43; Etminan M, et al. The role of tomato products and lycopene in the prevention of prostate cancer: a meta-analysis of observational studies. Cancer Epidemiol Biomarkers Prev. 2004;13:340-345.

Overall, about 16 percent, or one in six men will be diagnosed with prostate cancer during his lifetime. More than 2 million men in America are now living with a diagnosis of the disease. Prostate cancer is the second leading cause of cancer death among men in the United States, accounting for about 11 percent of cancer-related deaths in men. However, prostate cancer often progresses slowly and many men who have the disease die of other causes.

In fact, the most recent research shows that the relative 5-year survival rate (percentage of patients who live at least 5 years after a cancer diagnosis) for all men with prostate cancer is nearly 100 percent. (Five-year relative survival rates compare the observed survival with that expected for people who do not have cancer.) The relative 10-year survival rate is 91 percent, while it is 76 percent for 15 years. Given the continuing improvements in screening, diagnosis, and treatment for prostate cancer, men who are diagnosed with prostate cancer today likely will have an even better prognosis than those who have been living with the disease.

The New Environmental Cancer Risk Report

The Panel’s report noted that approximately 80,000 chemicals are on the market in the United States, and many of them, which are used by millions of Americans every day, are poorly studied, have not been studied at all, or are unregulated. Such overall lack of responsible oversight and understanding of these chemicals means that “exposure to potential environmental carcinogens is widespread,” according to the Panel.

The Panel experts point out that children are at great risk for cancer due to environmental toxins and need to be protected. That protection should include stronger regulations for environmental contaminants and the use of safer alternatives to the currently used chemicals.

What You Can Do Now To Reduce Cancer Risk

Although eliminating cancer risk is far from simple, the Panel notes there are many things Americans can do right now every day to reduce their exposure to cancer-causing environmental substances. Adopting these preventive measures can help protect you and your family against the dangers of environmental carcinogens.

Choose organic foods as much as possible, which will significantly reduce your exposure to pesticides, antibiotics, and growth hormones (the latter two contaminants are found primarily in conventionally raised meat and dairy foods).

Avoid or minimize consumption of charred, processed, and well-done meats to limit your exposure to the cancer-causing substances heterocyclic amines and polycyclic aromatic hydrocarbons (PAHs).

Buy products that are free of the endocrine-disruptor BPA. BPA exposure can come from canned foods, plastic water bottles, and plastic containers for foods. Instead, choose foods stored in glass or tetra packaging and use glass, stainless steel, or BPA-free containers.

Stay away from products that may contain phthalates, an endocrine-disruptor that belongs to a class of chemicals used as softeners in polyvinyl chloride products. Such items include children’s toys, cling wrap, plastic food storage containers, shower curtains, building materials, vinyl flooring, and some personal care products such as shampoos, lotions, and cosmetics.

Do not microwave food or beverages in plastic because chemicals can leach into the food when heated.

Remove your shoes when entering your house, especially if you work with or around chemicals.

Use nontoxic products to keep pests out of your garden, such as beneficial insects and diatomaceous earth.

Use filtered tap water rather than commercially bottled water.

Properly dispose of medications, paints, solvents, and household chemicals to minimize contamination of drinking water and the soil.

Check your home periodically for radon exposure. Radon is the second-leading cause of lung cancer.

Avoid use of the antibacterial agent called triclosan, an endocrine disruptor, which is used in products such as soaps, deodorants, and cleaning products.

Turn off lights and electrical devices when they are not in use.

Do not smoke, and avoid secondhand smoke. Especially do not expose children to smoke.

Protect yourself against ultraviolet radiation by using sunscreen and wearing clothing that protects you against the sun.

Question the necessity of undergoing any test or procedure that involves exposure to radiation, such as mammograms, CT scans, and radiation therapy. Keep records of any imaging tests you receive and, if possible, the radiation dose for each test.

Reduce electromagnetic energy exposure from cell phones, text rather than call when possible, keep calls brief, and use a headset.

Walk, bike, take public transportation, and/or drive a fuel-efficient car when possible to help reduce the amount of toxins emitted into the environment.

Women and men considering pregnancy should avoid exposure to endocrine-disrupting chemicals and known or suspected carcinogens before conception, throughout pregnancy, and early life, when the risk of damage is greatest.

Specific Environmental Carcinogens

Specific potential and known cancer-causing contaminants named in the Panel’s report, and a few common places they are found, include:

Aromatic amines (e.g., benzidine; in pesticides, rubber production)

Asbestos (old ceiling tiles, building materials)

Arsenic (pesticides, wood preservatives)

Benzene (exhaust fumes, cigarette smoke, glues)

Beryllium (medical devices, combustion of coal and fuel oil)

Butadiene (in production of tires, adhesives, paints, footwear)

Cadmium (plastics, fertilizers)

Chromium (dyes, wood preserving, steel production)

Ethylene oxide (disinfectant, pesticides)

Formaldehyde (particle board, carpets, drapes)

Hair dyes

Lead (batteries, ceramics)

Mercury (dental fillings, batteries)

Methylene chloride (pesticides, solvents)

Nickel (nickel plating, batteries)

Polychlorinated biphenols (PCBs; banned in 1979 but still in the environment)

Silica (sandblasting, foundries)

Styrene (food containers)

Sulfuric acid (cleaning fluid)

Talc (pottery, paper, paint, cosmetics)

Toluene (gasoline, solvents)

Trichloroethylene (TCE; degreaser)

Wood dust (carpentry, furniture making)

Xylene (gasoline, paint, thinners)