The prostate gland is one of the crucial organs in the reproduction system that produces and provides fluid to protect the sperm. However, advancing age, family history, even certain vitamin or mineral deficiencies can trigger prostate problems, thereby affecting its function. Fortunately, it is possible to maintain a healthy prostate by making lifestyle changes and including some nutrient-dense foods in the meal regimen. Here are the top foods that keep the prostate healthy.

Foods to eat

Sesame seeds
Those with lower levels of zinc in their body are at a high risk of developing prostate problems. Sesame seeds are a rich source of this mineral. It is better to include the seeds in one’s meals, as the body can absorb these nutrients better than zinc supplements. You add sesame seeds to soups, salads, and dips.

Leafy greens
Green vegetables are loaded with antioxidants, phytochemicals, essential vitamins, and minerals, making them one of the top foods for a healthy prostate. These compounds help lower the inflammation in the prostate. Cruciferous vegetables also reduce the risk of prostate cancer. Broccoli, brussels sprouts, kale, cabbage, Bok choy, and cauliflower are excellent choices to add to one’s meals.

Fruits like berries
Tomatoes are rich in a compound called lycopene, essential for a healthy prostate. It helps slow down the progression of prostate-specific antigens (PSA), linked to inflammation, and prostate cancer. You can puree the fruit and make a paste, sauce, or juice to allow the body to absorb these compounds more efficiently. Berries, rich in antioxidants, further help lower the oxidative stress caused by free radicals that may trigger mutation of healthy cells. Blueberries, strawberries, blackberries, and raspberries are loaded with anthocyanins that are beneficial for prostate health.

Fatty fish
Fish is loaded with polyunsaturated omega-3 fatty acids, one of the key nutrients that lower the risk of prostate enlargement and counter inflammation. Since the body does not synthesize these compounds, it becomes even more crucial to include cold-water fish that help supplement this requirement. Salmon, mackerel, tuna, sardines, herring, and trout are rich fatty fish that help maintain a healthy prostate.

Understanding the changes in food habits and lifestyle will not necessarily cure prostate problems. These foods only help maintain a healthy prostate and reduce the risk of further complications.