Can You Prevent Prostate Cancer by Following a Healthy Diet?

Significant advances in research have added clarity to the connection between diet and prostate cancer, a disease that affects one in eight men. Although the relationship remains complex, studies have highlighted dietary factors that may influence risk, underscoring the importance of current findings and continued investigation.

Evidence suggests that roughly a third of all cancer deaths each year in the U.S. are at least partly related to dietary factors such as types and preparations of food, caloric content, portion sizes and variety.

Research is constantly uncovering new information about the beneficial roles many foods may play in helping minimize the risk of developing serious diseases. Here’s a roundup of some of the key findings about the interplay between diet and prostate cancer.

Fruits and Vegetables

There is abundant evidence that a diet rich in fruits and vegetables is associated with a lower risk of prostate cancer. This is likely due to the antioxidants and phytochemicals found in these foods, which may help reduce inflammation and oxidative stress.

• Antioxidants are substances that help slow or prevent cell damage by targeting free radicals, which are unstable waste substances the body produces as a result of inflammation or environmental stresses. Free radicals cause oxidative stress, a type of cell damage linked to several types of cancer. Plant-based antioxidants, called phytonutrients, are the best source, and can be found in a wide variety of nuts, seeds, whole grains, legumes, and fruits and vegetables — particularly those with rich, vibrant colors such as leafy greens, berries, tomatoes, watermelon and carrots. Dark chocolate and green tea are also good sources.
• Phytochemicals are another phytonutrient produced by all plants to protect them from diseases, bacteria, parasites and other threats. The good news is, they convey some of those protections to people as well. Phytochemicals act similarly to antioxidants, but they also help improve our immune response, support heart health and hinder the development of several types of cancer, including prostate cancer. Once again, brightly colored fruits and vegetables are good sources — but so are things like onions and garlic, citrus, fresh herbs and beans.

These two phytonutrients help illustrate why dieticians are fond of the phrase, “eat the rainbow,” to encourage consumption of a wide array of colorful fruits and vegetables.

Lycopene

Lycopene is a type of antioxidant in the carotenoid family that lends red or pink colors to tomatoes, grapefruit, watermelon and other foods. Studies suggest that higher lycopene intake is linked to a reduced risk of developing prostate cancer, among many other health benefits.

Tomatoes are the best source, and cooking them makes the lycopene more available for use by the body.

Sulforaphane

Found in cruciferous vegetables like broccoli, cauliflower, kale and cabbage, sulforaphane is a sulfur-containing phytochemical shown to disrupt prostate and other cancer cells.

Fatty Acids

Not all fats are bad, but Americans eat a lot of unhealthy varieties derived from animal sources and heavily processed oils.

Research on the effects of fatty acids on prostate cancer is mixed, but there is evidence that certain saturated fats (such as butter, beef and milk), along with highly processed trans fats, might increase the risk of prostate cancer.

Some research indicates that a high intake of omega-3 fatty acids, found in cold-water fish such as salmon, cod and sardines, may convey protective properties, whereas trans fats and certain saturated fats might increase risk. Other studies have suggested that men who have localized prostate cancer may benefit from consuming monounsaturated omega-9 fatty acids found in sources like avocados, nuts, and oils such as extra-virgin olive and canola. It should be noted that both omega fats have been linked to numerous other health benefits.

Dairy Products

Research on the risks of dairy products is also highly mixed. Some studies suggest a link between high consumption of dairy products and an increased risk of prostate cancer. That’s possibly due to calcium or insulin growth factor (IGF-1) hormones, which are known to promote prostate cancer growth. Also, for some people, dairy products cause inflammation, which is linked to the development and progression of cancer in the body.

Yet dairy products also convey some key health benefits, especially calcium and Vitamin D, along with beneficial gut bacteria from yogurt or kefir. There is also research suggesting dairy may help lower the risk of other types of cancer. Much more research is needed in this area.

Red and Processed Meats

High consumption of red and processed meats — think beef, bacon and cold cuts — has been linked to an increased risk of prostate cancer. Experts believe that’s due to the presence of nitrates in cured meats and certain sausages, saturated fats, and carcinogenic compounds created by cooking at high temperatures, such as over an outdoor grill.

Overall Dietary Patterns

While we’ve covered some foods to avoid, adopting a Mediterranean diet, which emphasizes whole grains, healthy fats, and a variety of fruits and vegetables, has been associated with reduced prostate cancer risk.

In the end, the best advice hews closely with the standard health maxim: Eat a varied, balanced diet, with plenty of fruits, vegetables, whole grains and healthy fats, and limit your intake of saturated fats and processed foods.

It’s also important to remember that diet isn’t the only factor in shaping personal health and your risk for disease. It stands alongside getting regular exercise, avoiding smoking and maintaining a healthy weight.

Maybe the best news about following a healthy, plant-based diet is that it confers many health benefits beyond merely lowering the risk of prostate cancer, adding to benefits for cardiovascular disease, diabetes, overall mortality and more.