There is much evidence that a diverse diet, rich in vegetables, can reduce the risk of prostate cancer. In a review published in February 2009, researchers explored the role of various vegetables and their active components with the risk of prostate cancer. They found that lycopene can protect against prostate cancer, that consumption of soy foods may be beneficial, and that various other nutrients commonly found in vegetables provide varying degrees of evidence that they offer protection against prostate disorders. The authors concluded that a plant-based diet rich in vegetables provided overall benefits for the prevention of cancer and other diet-related diseases. (Chan 2009)
Fruits and vegetables are at the base or foundation of The Prostate Diet, which is why we recommend you eat 4 to 5 servings of vegetables and 2 to 3 servings of fruit daily for prostate health.
Fruits and vegetables on their own, or their compounds and nutrients, can provide the following:
Phytonutrients
Phytonutrients are certain organic component of plants that promote good health and have other cancer fighting properties. Read more about phytonutrients
Antioxidants
One of the best ways to attack the destructive activity of free radicals on healthy cells is with antioxidant-rich foods such as fruits and vegetables. Read more about antioxidants
Lignans
Lignans are polyphenols that also have strong antioxidant properties and are associated with a reduced risk of prostate cancer. Read more about lignans
Pectin
Found naturally in fruits and vegetables, a team of researchers at the University of Georgia found that pectin kills prostate cancer cells. Read more about pectin
Pomegranates and Prostate Cancer
Pomegranates are rich in antioxidants, and in particular a prostate-friendly phytonutrient called ellagitannin. Read more about pomegranates and prostate cancer
Tomatoes
Many studies indicate that lycopene in tomatoes is helpful in preventing or lowering the risk of prostate cancer. Read more about tomatoes and lycopene
Fiber
Fiber has been shown to be beneficial to prostate health in a number of respects. Read more about fiber
Folate/Folic Acid
Researchers have found that dietary folate and folate from natural sources were associated with a reduced risk of high-grade prostate cancer. Read more about folate/folic acid
Daily Fruit and Vegetable Requirements
According to the latest figures available from the Centers for Disease Control and Prevention concerning fruit and vegetable consumption among adults, too many Americans are not eating the recommended number of fruits and vegetables. Here’s how Americans stack up. The data comes from a survey of more than 305,000 adults.
32.6% of adults consume fruit two or more times daily
27.2% eat vegetables three or more times daily
Men are more likely to eat fruit two or more times daily (36.4%) than are women (28.7%)
Women are more likely to eat vegetables three or more times daily (32.2%) than are men (22.1%)
The bottom line: most men and women do not eat the recommended number of fruits and vegetables and certainly not enough for maximum prostate health.
See also
Vegetables Reduce Prostate Cancer Progression and Aggression
Vitamin A, Carotenoids Reduce Lower Urinary Tract Symptoms
References
Chan R, Lok K, Woo J. Prostate cancer and vegetable consumption. Mol Nutr Food Res 2009 Feb; 53(2): 201-16.
