Nutrition and Prostate Cancer

Fruits and Vegetables

Some research studies have found that eating fruits and vegetables may reduce your risk of developing prostate cancer. Other studies have found a significant association between eating vegetables and a lower risk of prostate cancer. In particular, eat yellow or orange vegetables and those in the cruciferous family, which includes broccoli.

Fruits and vegetables provide the vitamins, minerals and fiber that your body needs. They're also packed with hundreds of disease-fighting phytochemicals—natural substances that work as a team to protect good health. Only fruits and vegetables, not pills or supplements, can provide all of these nutrients together. 

The different colors of fruits and vegetables—green, yellow/orange, red, blue/purple and white—all contain unique varieties of disease-fighting phytochemicals that work together to protect your health.  Here are some examples of the phytochemicals found in various fruits and vegetables.  Try to eat a variety of “colors” each day.

Carotenoids
Carotenoids are found in red, yellow or orange fruits and vegetables, such as tomatoes, sweet potatoes and carrots. 

Lycopene
Lycopene is found in tomato-based foods, such as tomato sauce and tomato paste, as well as in watermelon, pink grapefruit, papaya and apricots. 

Lutein and zeaxanthin
Lutein and zeaxanthin are found in leafy greens, such as spinach and romaine lettuce. 

Flavenoids
Flavenoids are found in brightly colored fruits and vegetables, such as blueberries, cherries and strawberries.

Further research is needed to study the role of lycopenes in reducing prostate cancer risk. The evidence that eating lycopenes will reduce your risk of developing prostate cancer is weak.  Studies have not been controlled for total vegetable intake, and the actual amount of lycopene intake has been difficult to quantify. The best advice currently is to consume a variety of fruits and vegetables every day, as part of an overall wholesome diet.

Cruciferous vegetables appear to protect against prostate cancer. These include broccoli, cauliflower, cabbage, Brussels sprouts, kale, chard, collards and mustard greens.  They contain compounds that boost the production of certain enzymes that can protect cells against cancer-causing agents.

What’s a serving size?

Use these measurements to determine a serving size:

• 1 cup salad greens
• 1/2 cup cooked legumes or peas (lentils, pinto beans, kidney beans, black beans, etc.)
• 1/4 cup dried fruit
• One medium piece of fruit or 1/2 cup cut-up fruit
• 3/4 cup or 6 ounces fruit juice.

 

More information on nutrition and prostate cancer:

• Nutrition Guidelines
• Fat
• Fruits & Vegetables
• Fiber
• Soy
• Bone Health
• Exercise
• Supplements

 

September 2004