November is now fondly known as Movember, especially if you have had the joy of a special man in your life deciding to outfit himself with an epic moustache for the month.   All joking aside, this is an important movement that helps raise awareness about men’s cancers, from how men can check themselves early for signs of cancer to advocating for affordable treatment.

With so many wonderful vegetables in season during the fall, there are so many options to make delicious and nourishing recipes that can help prevent prostate and testicular cancers. We know it can be challenging sometimes to maintain a healthy diet when the holidays are here, with family dinners and parties that are full of heavy foods, sweet desserts, and festive alcoholic drinks.  But, with the right recipe and ingredients, it’s easy to incorporate health promoting, antioxidant rich, and cancer preventing foods in the holiday dinner menus.

American Thanksgiving is around the corner and then the December holidays will be quickly coming next. Here are 5 ingredients that we recommend focusing on to prevent cancer and are particularly good to incorporate in the diet for prostate and testicular cancers.

5 Foods for Prostate Cancer Prevention

Leafy Greens

Leafy greens are one of the most important vegetables to eat every day.  Not only do they have healthy fiber to keep everything moving and support the removal of toxins from your body, they are full of phytonutrients and vitamins.

Whole Grains

Eating refined grains have been linked with an increased risk in prostate cancer, while whole grains are healthy and provide many nutrients.

Quinoa (which technically is a seed, but used in the same way as grains), brown rice and other types of rice such as red rice, millet, and oats are all great gluten free grains to incorporate into your diet.

Omega 3 Rich Oils

Omega-3 fats slow the development of many cancers, including prostate and pancreatic cancer and can help make chemotherapy more effective.  Omega 3’s have an anti-inflammatory effect, which keeps the immune system stable as well as prevents cancerous cells from growing.

Try adding flaxseed oil and hemp oil into your diet, as these oils are both rich in omega 3s.

Pomegranate

This beautiful and interesting fruit has been studied to specifically see the impact it has on prostate cancer.  Studies have found that pomegranate is linked with reduced Prostate Specific Antigen (PSA) and prevents prostate cancer cells from replicating.

Lemons

Lemons help the liver metabolize toxins as well as provides the body with antioxidants, such as vitamin C.

We recommend using organic lemons, especially if you are going to use the peel in recipes that call for zest.  Lemons can be used in a variety of ways, from adding zesty flavour to salad dressings to simply making a glass of water more enjoyable.

Pomegranate Chard Pilaf

Not only is this recipe rich in nutrients that are good to prevent cancer, but it’s vegan, gluten free, and appropriate for most people with dietary sensitivities.

1/2 cup quinoa
1/2 pomegranate, seeds removed
1 small bunch swiss chard, chopped
3 radishes, sliced in thin circles
1 clove garlic, chopped
spoonful of extra virgin olive oil
sea salt

Dressing:
2 Tbsp flax oil or hemp oil
1/2 lemon, juiced

Topping:
handful of toasted pinenuts or pumpkin seeds

Directions:

1. Cook the quinoa with 1 cup of water in a pot for 15 minutes.  Bring to a boil and then reduce to a simmer on low heat.
2. Meanwhile, chop the chard and garlic.
3. Saute the chard with the garlic in olive oil for a few minutes, to wilt.
4. Slice the radishes in thin discs and take the pomegrante seeds out.
5. Toss all of the vegetables together with the cooked quinoa.
6. Add sea salt to taste.
7. Add the flax oil or hemp oil, along with the fresh lemon juice.
8. Add a handful of pinenuts or pumpkin seeds.

Sources:

Beliveau, Richard and Denis Gingras. Foods That Fight Cancer. McClelland & Stewart, 2005.

Dietary intakes of carbohydrates in relation to prostate cancer risk: a prospective study in the Malmö Diet and Cancer cohortAm J Clin Nutr 2012 96: 6 1409-1418; First published online November 7, 2012.

Syed, Deeba N. et al. “Pomegranate Extracts and Cancer Prevention: Molecular and Cellular Activities.” Anti-cancer agents in medicinal chemistry13.8 (2013): 1149–1161. Print.

Update on Uses and Properties of Citrus Flavonoids: New Findings in Anticancer, Cardiovascular, and Anti-inflammatory Activity. O. Benavente-García and J. Castillo. Journal of Agricultural and Food Chemistry 2008 56 (15), 6185-6205