Last year, 221,000 men were diagnosed with prostate cancer; that’s more than lung, colon, and brain cancers combined. And nearly 29,000 men died of it last year. These statistics make grim reading, however, there’s reason to be optimistic. There are simple measures you can take to prevent getting prostrate cancer in the first place. Read on…
Preventing prostate cancer could start with a simple tomato. Add to that some tomato juice, tomato sauce and baked beans and you’ll have a recipe for prevention, according to a recent study in Cancer Epidemiology, Biomarkers & Prevention. Researchers found that eating at least 10 servings of fresh or cooked tomatoes per week reduces the risk of prostate cancer by 18 percent. Eating five servings of fruits and vegetables daily—including tomatoes—had an even better effect: a 24 percent reduction in prostate cancer risk.
The antioxidant lycopene is what gives tomatoes their cancer-fighting properties. Different fruits and vegetables have different kinds of antioxidants, phytochemicals and nutrients in them. Berries contain anthocyanosides and ellagic acid, green leafy vegetables contain carotenoids and flavonoids, and cruciferous vegetables contain carotenoids and beta-carotene, to name a few.
Eating a variety of fruits and vegetables means greater diversity in the antioxidants and phytochemicals (see recent infographic on phytochemicals) you consume. Phytochemicals, such as beta carotene and vitamin E, act as antioxidants. Different antioxidants scavenge different carcinogens, or cancer-causing agents, making a balanced diet beneficial for its cancer-fighting effects.
A plant-based diet is recommended – 5-9 servings of fruits and vegetables per day for a wide variety of antioxidants, vitamins and minerals. To get the recommended amounts of fruits and vegetables per day, you need to know standard serving sizes. Use these examples as a guide:
- Chopped fruit or vegetables: 1/2 cup or the size of half a baseball
- Whole fruit: 1 medium piece, the size of a baseball
- Raw leafy vegetables: 1 cup or the size of a baseball
- It’s easy to add at least 10 servings of tomatoes per week. Here are a few ideas to get you started:
- Add 1/2 cup of tomatoes to scrambled eggs at breakfast, along with other veggies, if you prefer.
- Add 1/2 cup of tomatoes to your side salad at dinner or lunch.
- Make homemade salsa using fresh tomatoes and tomato sauce. Use it as a chip or veggie dip for an afternoon snack. Your homemade salsa also can be used as a salad dressing. Try topping your dinner salad with 1/2 cup of salsa.
- Mix 1/2 cup tomato juice with other fruits and vegetables to make a smoothie.
TIP : If you do not like tomatoes then eat watermelon instead as this contains lycopene and you do not have to cook it!
