Within the past few years, research has shown that the consumption of certain nutrients may decrease the chances of developing prostate cancer, decrease the chances of recurrence, and may slow the progression of the disease. Consuming five to nine servings of fruits and vegetables is one of the many keys to an overall healthy lifestyle. Listed below is how to get “the most bang for your buck” when eating healthy.
• LYCOPENE: Lycopene is found mainly in tomatoes but also in watermelon, pink grapefruit, guava, and papaya. It is a powerful antioxidant whose properties “mop up” free radicals, aiding in protection against cancer. Research shows tomato-based foods are more potent over lycopene supplementation and that the lycopene from processed and cooked tomatoes has the highest bioavailability. A minimum of 2 servings per week of tomato sauce is recommended.
1 serving = 1/2 cup.
• CRUCIFEROUS VEGETABLES: Sulforaphane, a compound found in these crunchy veggies, has been proven to be protective against cancer. Sulforaphane cleans up damage caused by carcinogens. It is most effective when the carcinogens are most active - when tumor cells first start to grow, long before the disease is clinically detectable. Furthermore, lycopene and sulforaphane have a positive cumulative effect. Five servings per week of vegetables such as broccoli, cauliflower, cabbage, brussel sprouts, bok choy, and kale is recommended. 1 serving=1/2 cup cooked/1 cup raw.
The nutritional value of foods can change depending upon food storage, processing, and preparation methods. Water soluble vitamins such as vitamin C and B vitamins are more likely to be lost when cooking. Vitamin loss increases with air, temperature, water, and time. For example, steaming broccoli for 5 to 10 minutes would retain more vitamins versus boiling broccoli for 15 to 20 minutes. Microwave cooking is a convenient and safe way to also prepare vegetables. Microwaving food preserves more of the vitamins and minerals because the food’s exposure to heat and water is shorter than with conventional cooking methods.
Article was contributed by Alicia Brown, registered and licensed dietitian at Saint Joseph's.
