BPH, or benign prostate hyperplasia, is a common occurrence in men over the age of 50. In BPH, the prostrate becomes inflamed and swells becoming enlarged bringing about symptoms of painful and frequent urination. Prostate health starts with a eating nutrient rich foods that promote prostate wellness and help reduce the symptoms of an enlarged prostate. Incorporating the following dietary habits will help keep symptoms of BPH at bay.
Lycopene rich foods
Eating two servings of lycopene rich fruits and vegetables along with five other fruit and vegetable servings a day will help keep your prostate in good working order. Lycopene is a naturally occurring pigment that gives certain fruits and vegetables (most notably tomatoes) their color. It is also a potent carotenoid antioxidant. Besides tomatoes, lycopene is also found in watermelons, guava, rosehip and red chili. Some research suggests that the lycopene found in tomatoes is more readily absorbed into the body if the tomato is cooked as it is in pasta sauce or tomato juice.
Omega 3 fatty acids
Omega 3’s can help reduce inflammation and carotenoid promote hormonal imbalance. Cold water fish such as salmon, sardines or mackerel are high in omega 3 as are certain nuts and seeds. Taking a tablespoon of flaxseed oil a day will also help.
Zinc is an essential mineral needed to maintain prostate health. Raw pumpkin seeds are not only high in Omega 3 fatty acids but also contain lots of zinc making them a great food for men looking to avoid BPH.
Soy based foods such as tofu, tempe, sot milks are great sources of protein and beneficial isoflavones which is a phytoestrogen that can help support healthy hormonal balance. On top of lowering the risk of hormone dependant conditions such as BPH, soy also helps with heart disease, certain cancers and digestive disorders.
Staying regular can help take pressure off of the prostate from the lower bowel area. To stay regular eat fiber rich foods such as fruits, vegetables, whole grains, bran and flaxseeds. This will not only promote regularity but also help prevent cancer, arthritis and heart disease.
What not to eat
Foods that are high in saturated fats and cholesterol can cause hormonal fluctuations in men and increase the chances of an enlarged prostate as well as the risk for inflammation. It is better to avoid things like butter, margarine, red meat, whole milk, fried foods, high fat dressings and sauces.
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