How to Keep Your Prostate Healthy: Tips from a Nutritionist

Do you want to keep your prostate healthy? As a man, it's wise to pay attention to your prostate, a small but important gland that plays a major role in your health.

With the right nutrition and a healthy lifestyle you can keep your body strong and in doing so you also contribute to a healthy prostate.

In this article, as a nutritionist, I'll give you practical tips on what you can eat more often to support your prostate. I'll also tell you which foods to avoid.

No promises or guarantees for a healthy prostate, but honest and scientifically substantiated advice that you can apply immediately.

The prostate is a small, walnut-sized gland found only in men. It lies beneath the bladder and surrounds the beginning of the urethra.

The prostate plays an important role in reproduction: It produces some of the fluid in semen, which nourishes and protects the sperm cells.

As men age, various prostate problems can arise, such as:

• An enlarged prostate, also called benign prostatic hyperplasia (BPH) (benign)
• Inflammation of the prostate (prostatitis)
• Prostate cancer

In the Netherlands , about half of men over 60 suffer from an enlarged prostate , and this percentage increases even further in older men. Inflammations can occur at any age, while prostate cancer is more common in men over 50. (1)

Coffee is a favorite way to start the day for many, and researchers have looked at its role in a healthy lifestyle.

Some studies are looking at the possible relationship between coffee consumption and various aspects of men's health, including the prostate. (6)

Although there's no hard evidence yet that coffee directly contributes to prostate health, coffee can be a good fit for a healthy diet, provided you drink it in moderation. This means about 3 to 4 cups per day , which is considered safe for most people.

So enjoy your daily cup of coffee, but in moderation.

Vegetables from the cruciferous family, such as broccoli, cauliflower and Brussels sprouts , contain many vitamins and minerals as well as antioxidants such as glucosinolates.

There is no convincing evidence yet that these substances are directly good for your prostate, but these vegetables do make your meals nutritious and varied, which benefits your overall well-being. (7)

For example, roast some Brussels sprouts with some honey and Parmesan cheese for a crunchy side dish.

Omega-3 fatty acids are healthy fats that are found in oily fish such as salmon and mackerel .

Scientists are investigating omega-3s for their potential influence on inflammatory processes and cell health, aspects that are also relevant to prostate tissue.

These studies are promising, but there is not yet enough evidence to establish a clear link with prostate health.

What is certain is that regularly eating oily fish fits into a varied and balanced diet. (8)

Want to give your prostate some extra support? Focus on a few essential vitamins and minerals. Ideally, you should get these from food, but if you're deficient, consider supplements.

Here are the most important vitamins and minerals for your prostate:

Zinc is a mineral found in foods such as meat, fish, whole grains, and nuts .

It contributes to the normal functioning of the immune system and plays a role in fertility, for example by supporting healthy sperm production.

Zinc occurs naturally in high concentrations in the prostate and helps keep the body in balance. (9)

A varied diet generally provides sufficient zinc. It's important not to take too much zinc through supplements, as an excess can be harmful.

Selenium is a mineral your body needs in small amounts. It's found in Brazil nuts, fish, and eggs , among other foods.

It protects your cells from damage and supports your immune system and sperm production. (10)

Selenium is valuable for your overall health, but a varied diet usually provides enough. High doses of supplements (above 900 mcg/day) can even have adverse effects.

Vitamin D is mainly formed in the skin under the influence of sunlight , but you can also get it from oily fish and fortified dairy products. It supports your immune system and normal cell division, which keeps your body healthy. (11)

A good vitamin D level is important for your well-being, but the evidence for direct benefits for your prostate is still limited.

Supplements are only necessary in case of a deficiency.

Prostate Premium combines the most important minerals and vitamins with carefully selected natural ingredients, each known for their contribution to a healthy lifestyle for men aged 45 and over.

It includes, among other things:

• Pumpkin seed extract contains fatty acids and antioxidants that are involved in protecting body cells from oxidative stress
• Saw Palmetto and nettle have long been traditionally used to support male health
• The phytosterol complex , including beta-sitosterol, is a natural component of many plants and is being studied for potential effects on prostate health
• Zinc citrate is a well-absorbed form of zinc, a mineral that contributes to the normal functioning of the immune system and the maintenance of healthy hormonal balance.

By combining these ingredients, Prostate Premium supports men in several areas of their health, in line with a healthy lifestyle.

The supplement is carefully formulated with standardized extracts and high-quality forms of vitamins and minerals, ensuring reliable quality and absorption into the body.

Some foods are actually mentioned in studies as potentially linked to an increased risk of prostate problems . Therefore, it may be wise to eat them in moderation or avoid them as much as possible.

1. Processed red meat – High consumption of red meat, especially processed meats like sausage and bacon, has been associated with a slightly increased risk of prostate cancer and prostate enlargement in some studies. Substances produced during cooking or processing may play a role in this. (12)
2. Dairy and calcium – Some studies have shown that a high intake of dairy and calcium may be associated with a slightly higher risk of prostate cancer. Therefore, it is wise to consume dairy in moderation as part of a varied diet. (13)
3. Saturated and trans fats – These fats are mainly found in fried foods and processed snacks. Some studies show a possible association with an increased risk of prostate cancer and inflammation. Limiting these can contribute to a healthy lifestyle. (14)
4. Sugary foods and drinks – Excessive sugar consumption can indirectly affect prostate problems, including by increasing the risk of obesity and inflammation. Therefore, reducing sugar may be a wise choice. (15)

The nutritional tips can contribute to a healthy body, which can also indirectly benefit your prostate. A healthy lifestyle enhances this effect. Consider, for example:

• Walk at least half an hour every day
• Get enough sleep (7 to 9 hours per night)
• Quit smoking and drink alcohol in moderation
• Maintain a healthy weight through good nutrition and exercise
• Using stress reduction techniques such as meditation or mindfulness
• Have regular check-ups , especially from the age of 50 or if you have a family history

Do you suspect something's wrong with your prostate? Prostate problems, such as an enlarged prostate, usually cause a number of typical symptoms.

Here are the most common symptoms to look out for. If you recognize anything, see your doctor to have it checked out.

• Difficulty urinating - Does it feel like your bladder isn't emptying completely, or is your stream weaker than before? This could indicate an enlarged prostate putting pressure on your urethra.
• Frequent urination - Do you often have to get up at night to pee, or go to the bathroom frequently during the day? This could be due to an overactive bladder or prostate problems.
• Pain or burning sensation when urinating - A burning sensation or pain during urination may indicate an inflammation, such as prostatitis.
• Blood in urine or semen - Do you see blood in your urine or semen? This isn't always serious, but it's important to have it checked out.
• Pain in your pelvis or lower back - Pain in your pelvis, groin, or lower back can sometimes indicate prostate problems, especially prostatitis or other conditions.
• Problems with sexual function - Difficulty getting an erection or pain during ejaculation can sometimes be linked to prostate problems.

Sources used

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