A balanced diet is necessary to prevent the development of this disease, whose incidence in men is increasingly high.
Courtesy | Certain foods prevent radical damage to the prostate
There are some foods that might help prevent prostate cancer and that can be included in the daily diet, some of them are tomato, broccoli, green tea and salmon, because they contain substances such as lycopene, selenium, sulforaphane, isoflavones , polyphenols and omega-3, which act as antioxidants and prevent the damage caused by free radicals to prostate cells.
It is important that these foods are consumed regularly and in conjunction with a balanced and healthy diet, so that they are able to act in prevention.
Other lifestyle changes must also be made, such as regular physical activity and maintaining the recommended weight.
Prostate cancer has been linked to a diet rich in processed foods such as frequent consumption of fast food and sausages, such as sausages and ham, for example.
For this reason, some foods must be included in the diet to prevent this type of cancer.
Tomato
Tomato is the food richest in lycopene, which is a carotenoid that gives it its red color, as well as being a nutrient with great antioxidant power that helps protect prostate cells and inhibits the growth of cancer cells.
In addition to preventing cancer, lycopene also works by lowering LDL (bad) cholesterol and protecting the body from cardiovascular diseases such as heart attacks.
The amount of lycopene that should be consumed to prevent cancer is 35 mg per day, which is equivalent to 12 tomatoes or 230 ml of tomato extract.
This nutrient is more available when food is subjected to high temperatures, so tomato paste has more lycopene than fresh tomatoes.
In addition to tomatoes and their derivatives, other foods rich in lycopene are guava, milky, pitanga and sideburns.
cruciferous vegetables
Cruciferous vegetables such as broccoli, cauliflower, cabbage, Brussels sprouts, and cabbages are rich in the nutrients sulforaphane and indole-3-carbinol, nutrients with an antioxidant effect that are responsible for stimulating the programmed death of prostate cells, preventing cells from malignant cells to multiply and promote the formation of tumors.
Brazil nut
Selenium is a mineral found mainly in the Brazil nut and to a lesser extent in other nuts, such as almonds or walnuts, for example.
This mineral helps prevent cancer by participating in the programmed death of cells, inhibiting cell reproduction and acting as an antioxidant.
In addition to the Brazil nut, it is also present in foods such as wheat flour, egg yolk, chicken, egg white, rice, powdered milk, garlic, beans, and cabbage.
green tea
Isoflavones and polyphenols are compounds that exert antioxidant action in the body, thus neutralizing the damage caused by free radicals to cells.
In addition to this, they have anti-inflammatory and antimutagenic action and act by inhibiting cell proliferation and platelet aggregation.
These nutrients can also be found in most fruits and vegetables, cocoa, dark chocolate, soybeans, and red wine.
Fatty fish (omega-3)
Omega-3 is a type of good fat that acts as an anti-inflammatory and antioxidant, improving cell health and preventing diseases such as prostate cancer and heart problems.
It is present in saltwater fish such as salmon, tuna, and sardines, as well as in seeds such as flaxseed and chia.
What foods to avoid
To prevent prostate cancer and any other type of cancer, it is important to reduce the intake of saturated and trans fats, which are present mainly in red meat, bacon, sausages such as sausages, chorizos and ham, fast food, cookies and industrialized foods such as lasagna and frozen pizzas.
In addition to this, it is also important to reduce the consumption of sugar and foods that contain it, such as soft drinks, pasteurized juices, among others, since all of these are pro-inflammatory foods that have been associated with an increased risk of prostate cancer.
How to include these foods in the diet
Below is a sample menu of how you can incorporate the foods mentioned above into your diet, in order to take care of the health of the prostate.
Breakfast: 2 scrambled eggs with tomato (lycopene) and onion, with 120 ml of natural orange juice, if possible without sugar.
Mid-morning: 240 ml of milky fruit smoothie (lycopene), 2 tablespoons of avocado (omega-3) and 3 almonds (selenium).
Lunch: 120 g of grilled salmon (omega-3) with 1/2 cup of brown rice, accompanied by lettuce and grated carrot salad (lycopene) and 1 teaspoon of olive oil (omega-3). A handful of purple grapes (polyphenols) can be included as an extra.
Afternoon snack: 1 cup of green tea (polyphenols and isoflavones), with 6 nuts (omega-3, selenium and zinc).
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