Fighting Prostate Cancer: Eat Your Way to Victory
If you could reduce your risk of prostate cancer by adjusting your diet, would you do it? Some researchers believe that certain food choices might lower your chance of developing this form of cancer.
IsoflavonesIsoflavones are compounds that are mainly found in soybeans. These compounds are phytoestrogens, which have an effect on the body that is similar to estrogen. Normally, men do not have a lot of estrogen, a female hormone, in their bodies. In order to grow, prostate cells depend on the male hormone testosterone. While much more research needs to be done, isoflavones may offer a protective benefit by increasing the estrogen-like activity in the body and lowering testosterone levels.If you are interested in adding isoflavones to your diet, good sources include:
- Tofu—available in most refrigerated produce or dairy sections of your local supermarket. You can make a healthy shake by blending together ½ cup (4 ounces) of tofu with a banana, orange juice, and other fruit.
- Tempeh (cake of fermented soybeans)—yields 60 milligrams (mg)
- Soy flour—yields 44 mg
- Flavored soymilk—yields about 20 mg per serving
- Roasted soybeans—packs the highest amount of isoflavone per serving—about 167 mg for a 3.5 ounce serving (or 7 tablespoons); these are available at most supermarkets and also online.
LycopeneLycopene is part of a group of compounds called carotenoids that are known for their antioxidant properties, which may include the ability to inhibit cancer. Where can you find lycopene? Watermelon and pink grapefruit contain lycopene, but tomato-based foods contain the most. When tomato-based foods are heated and mixed with a small amount of oil, the lycopene absorption is maximized. That makes cooked tomato products excellent sources of lycopene.Will eating more tomato products lower your chance of developing prostate cancer? A systematic review of randomized trials found that there was not enough evidence to conclude if lycopene reduced prostate cancer risk. A review of 21 observational studies found that people who ate a lot of cooked tomato products did have fewer cases of prostate cancer. But, the US Food and Drug Administration (FDA) reviewed the health claims and found that there is not enough evidence to say that lycopene does reduce the risk of prostate cancer.Whether or not lycopene prevents cancer, tomatoes are still an important part of a healthy diet that should include a variety of fruits and vegetables.
Onions and GarlicOnions and garlic are a type of vegetable called allium. These vegetables have been studied for their potential anti-cancer benefits. A study that examined a large amount of data from China found that people who ate a lot of onions and garlic had a reduced risk of prostate cancer, as well as other common types of cancer. Scallions, chives, and leaks are also allium vegetables that you might want to add to your diet.
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