Health Center

Diet Recommendations for Men's Health

Your first line of defense for protecting your prostate and reviving your sex life is to make substantial reductions in your fat intake—cut back particularly on the animal and saturated fats so common to the American diet.

Move away from high-fat meats and dairy products. This kind of change will help keep your prostate healthy throughout your life and enhance your pleasure.

At the same time, make sure you're getting enough of the good fats—especially omega-3 fatty acids—which are considered essential because they can be obtained only through foods or supplements. Cold-water fish (salmon, mackerel, herring, sardines, tuna, and trout) and flax are the richest sources of omega-3 fatty acids. I recommend eating salmon or other cold-water fish several times a week, and having one-quarter cup of freshly ground flaxseed daily. For cooking, use extra-virgin olive oil.

Make a move toward whole foods, in as close to their natural state as possible.
Reach for vegetables, fruits, whole grains, nuts, and legumes. The mineral zinc is crucial to healthy prostate function, so be sure your diet includes plenty of zinc-rich foods such as oysters, pumpkin seeds, beans, and nuts. You should also cut down or eliminate your alcohol consumption—alcohol depletes both zinc and vitamin B6, which is necessary for zinc absorption. Two side benefits of these changes in diet are that you'll likely lose weight, particularly if you exercise regularly, and you'll enhance your body's immune system, cardiovascular health, and blood sugar control.

Not sure how to begin?
Try out one of the recipes below, designed by the nutritionist at the Whitaker Wellness Institute. I've included an appetizer, main course, and dessert to get you started.

Dr. Whitaker's sample meal for good prostate health

Garbanzo Bean Dip

2 cups garbanzo beans
1 stalk celery, finely diced
1/4 cup fresh parsley, finely diced
1–2 medium tomatoes, finely diced
1 clove garlic
1 tsp. cumin
1/2 tsp. garlic powder
1/4 tsp. cayenne pepper
10 rounds pita bread, cut into triangles
1 sprig fresh mint, diced (optional)

Cook garbanzo beans until done. Puree cooked beans in a blender. Add remaining ingredients. Blend well and serve with pita bread. Serves 10.

Chicken Salad with Grapes

1 boneless breast of chicken, cooked and chopped
1/2 apple, chopped
1/2 cup seedless green grapes, halved
2 Tbsp. almonds
2 Tbsp. sunflower seeds
1/2 cup plain nonfat yogurt
1 tsp. no-salt Dijon mustard

Mix all ingredients. Serve on bed of lettuce, or on bread for a sandwich. Serves 1.

Honey Oatmeal Bars

2 cups uncooked oatmeal
3/4 cup unbleached flour
3/4 cup whole wheat flour
1/2 cup honey
1/4 ripe banana, mashed
1/2 cup chopped nuts
1 tsp. cinnamon
1/4 tsp. nutmeg
1/4 tsp. salt

Preheat oven to 375° F. Combine all ingredients in a large bowl. Beat at low speed of electric mixer until mixture is crumbly. Spread over bottom of a nonstick 9 x 13 inch pan. Bake for 25 minutes. Cool and cut into 2 inch squares. Makes 24 bars.

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