15 Foods For Prostate Protection
June 16, 2016
Prostate health is the #1 health issue for men of all ages. Last week I wrote an article about the prostate and some of its common issues. This week I will be highlighting the cruciferous vegetables that protect the prostate through providing powerful phytonutrients in your diet.
An Ounce of Prevention is Worth a Pound of Cure
The best way to protect against prostate issues through nutrition is eating cruciferous vegetables. Cruciferous vegetables contain a phytonutrient (plant nutrient) called indole-3-carbinole which is changed within the liver to Diindolylmethane (DIM). These compounds assist the liver in breaking down and detoxifying estrogen, cause cancer-cell death, and protect cell DNA. I bet you didn't know that broccoli can do all of that!
My advice is: prevention is the best medicine. Begin to include some of these cruciferous vegetables into your daily diet. It may help you avoid the uncomfortable reality that prostate issues are likely headed your way.
The Best Foods For Prostate Health
Here's my list of the best cruciferous vegetables you can eat to protect your prostate and prevent prostate health issues:
- Broccoli
- Cauliflower
- Broccolini
- Land/Garden Cress
- Kale
- Red Cabbage
- Cabbage Savoy
- Watercress
- Bok Choy
- Turnip
- Turnip Greens
- Kohlrabi
- Horseradish
- Brussel Sprouts
- Mustard Greens
Recipes For Keeping Your Prostate Healthy
Introducing these vegetables to your diet can be easy, especially if you know great recipes. Here's two of my favorites to get you started:
Prostate Protecting Roasted Broccoli
Ingredients
1 pound broccoli (3 small heads) or one package broccoli florets
1/2 Tsp salt
Instructions
Pre-heat oven to 375
Rinse the broccoli in cold water. Cut the broccoli into 3-5 inch long pieces. If there is some stem remaining, cut it vertically into 1/4 inch strips.
Rub 2 tablespoons of the avocado oil onto the bottom of the 9x13 pan. I usually use a
pastry brush to "paint" the oil onto the bottom of the pan. Next, place all the broccoli pieces on the pan. Pour the remaining 3 tablespoons of avocado oil over the top of the broccoli and stir with a fork or large wooden spoon. Ensure that the broccoli is well coated with oil so that it won't dry out or get charred in the oven.
Sprinkle with 1/2 teaspoon of salt. Roast in the oven for about 20-25 minutes.
The broccoli will be well cooked, but not charred or black. I usually pull it out of the oven when I notice some of the edges beginning to brown.
Roasted broccoli is great warm or cold! We sometimes chop up the leftovers and eat them on top of a green salad.
BLT Breakfast Salad With Soft Boiled Eggs & Avocado
Gina has an amazing breakfast BLT salad recipe that I've tried and love, love, love. My hubs ask for this salad on a weekly basis. Gina has all the details on her blog: So...Let's Hang Out.
Resources
http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/indole-3-carbinol
