Guard Your Prostate

Fight can­cer, main­tain sex­ual health and eat well with th­ese picks

Men's Health (Australia) - - CONTENTS - BY JEN­NIFER TEEMAN

Dis­cover the foods to munch on to pro­tect your man gland.

1 TURMERIC

This yel­low­ish spice con­tains cur­cumin, a com­pound that may have anti-in­flam­ma­tory prop­er­ties. Stud­ies show that cur­cumin dis­rupts how prostate-can­cer cells metabolise. Re­cent Ja­pa­nese re­search re­in­forced the idea that the com­pound sup­presses the spread of prostate-can­cer cells.

TIP Stir ground turmeric into pota­toes, use it to sea­son grilled zuc­chini, or mix into a pot of rice for a sub­tle curry flavour.

2 WA­TER­MELON

For ev­ery 2mg of ly­copene con­sumed daily, par­tic­i­pants ex­pe­ri­enced a one per cent drop in their risk of de­vel­op­ing prostate can­cer, a Uni of Illi­nois study found. Just 1½ cups of wa­ter­melon con­tains 9-13 mg of ly­copene.

TIP Blend two hand­fuls of melon wth co­conut wa­ter (try Bre­ville’s The Kinetix Twist, $149 har­veynor­man.com.au) to slushie-fy.

3 ARTICHOKE HEARTS

The cen­tres of th­ese prickly veg­eta­bles house the an­tiox­i­dant fer­ulic acid. A re­cent Ital­ian study de­ter­mined that a diet rich in fer­ulic and caf­feic acid (found in cof­fee) may lower your risk of de­vel­op­ing prostate can­cer.

TIP Af­ter boil­ing un­til ten­der, halve the ar­ti­chokes, brush with olive oil and le­mon juice, and grill till charred. Top with salt and pep­per.

4 SARDINES

Cold-wa­ter fish like th­ese have omega-3 fatty acids, which may im­prove the health of prostate cells, says urol­o­gist David Levy. Eat­ing more omega-3s can im­prove the meta­bolic rate of prostate cells af­ter just six weeks, Levy says.

TIP Tem­per the stink by com­bin­ing chopped sardines with a chopped hard-boiled egg, Greek yoghurt, le­mon juice, salt and pep­per. Use as a dip.

5 CAR­ROTS

Men who ate the most car­rots were 65 per cent less likely to de­velop prostate can­cer than men who ate the least, ac­cord­ing to a re­cent Viet­namese study. Why? The carotene in car­rots may be more “bioavail­able” than it is in other foods.

TIP Grate a bunch car­rots. Add a hand­ful of raisins and splashes of red-wine vine­gar and olive oil. Sea­son. Eat.

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