Every man is susceptible to suffer from prostate issues. But you can prevent and manage these issues with good nutrition.

Prostate is a walnut size gland found only in man. It sits just below the bladder and surrounds the urethra, which is the tube that carries urine through the penis.

The common prostate issues are:

Benign Prostatic Hyperplasia (BPH)

Commonly known as prostate enlargement. The chances of BPH increase with age; 1 in 12 for  31-40 years old, 1 in 2  for 51-60 years old and 8 out of 10 for older than 80 years. However, only half of the men with prostate enlargement need treatment.

Prostate Cancer

This is the most common cancer in men. The risk of prostate cancer increases with age too. Man over the age of 65 has 2 in 3 chance of getting it. Family history also play a part.


This is infection and inflammation of the prostate gland. It is much like the urinary tract infection in woman.

How can you prevent and manage prostate issues?

1) Reduce body fat

Excess body fat, especially those around the abdomen, increase the risk of prostate cancer. Body fat secretes proteins and hormones that increase oxidation and inflammation, which contribute to cancer cells formation.

2) Fruits and Vegetables

WHO ( World Health Organization) recommends eating 7 portions of a wide variety of fruits and vegetables for optimum health. Fruits and vegetables contain antioxidants in the form of phytosterol, lycopene, beta-carotene, that will prevent cancer.

3) Avoid saturated and trans fats

Avoid red meat, dairy products such as cheese, butter, canned soups, cookies and crackers. All these contain a high amount of saturated fat and trans fat and they increase the risk of prostate cancer.

4) Fiber

WHO recommends  20-35 g of fiber per day. Research done by Harvard University showed men who consume fibers from whole grains, beans, fruits and vegetables have lower chance of prostate cancer.

5) Water

Drink plenty of water. The guide is 30 ml for every kilogram of body weight. Drinking enough water prevent bladder infection and kidney problems, which are linked to prostate enlargement.

6) Vitamins and minerals

The 2 key minerals important for prostate health are Zinc and Selenium. The prostate accumulates more Zinc than any other soft tissues in the body. Adequate Zinc intake is correlated to reduction in prostate cancer.

Selenium is an antioxidant. It works well with Vitamin E to prevent and inhibit cancer cells and tumor growth.

Vitamin D and E reduce the risk of prostate cancer and slow down the growth of cancer cells.

7) Herbs

Herbs can be more effective in relieving symptoms of prostate issues than some common prescribe medicines. They also have no side effects as compared to drugs.

Saw palmetto – It helps with BPH because of the amino acid tyramine, which relaxes the tissues surrounding the prostate to increase urine flow. However, tyramine can trigger migraine in people who are sensitive  to it.

As you can see, if you follow the general guideline of healthy diet, nutrition and exercise to keep your weight to normal, you can prevent and manage prostate health issues.

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