Prostate cancer is one of the leading causes of death for men in New Zealand, yet it's not talked about much, at least not when compared to women's health topics.
Nutritionist Mikki Williden discusses the role diet plays in prostate health here and says if we follow the lead from research and include plenty of vegetables, some fruit, enjoy fatty fish and a lower intake of processed foods, plus enjoy a green tea regularly, then you're likely on the right path.
See here for more from Mikki on foods men should be eating and Ray has cooking ideas for them here.
Meanwhile we've taken some of the ingredients Mikki discusses in her prostate health column and suggested a few recipes from bite.co.nz to help get the blokes into good easting habits.
Oily fish
Mikki says: Try for 2-3 serves of fatty fish such as sardines, salmon and mackerel, per week. Canned varieties are fine as long as they are not canned in omega 6 oils such as soybean or canola, as these industrial seed oils will drive inflammation.
Everyone loves fish pie and these smoked fish pies contain sardines and smoked salmon along with smoked white fish. Also try:
Cooked tomato
Cooked tomato is known for its antioxidant content and lycopene (the red carotene and phytochemical found in them) may slow prostate cancer progression.
It's easy to make this quick breakfast scramble (or serve it on a busy weeknight) and you get the goodness of eggs and cooked tomato. For more cooked tomato-rich dishes try:
- Harissa chicken, butternut and tomato bake (photographed at the top of the page)
- Venison meatballs
- Mediterranean fish and chickpea stew with garlic croutons
- Harira
- Classic tomato spaghetti
Turmeric
Circumin (one of the active properties of turmeric) may help cancer cells respond better to chemotherapy treatment.
These roasted turmeric cauliflower florets and baby carrots are served with a yoghurt, cucumber dip and naan bread or rotis. It makes a healthy nibble or great side dish. Also try this delicious, veg-packed yellow and green soup flavoured with turmeric.
Leek, onion and garlic
Data suggests allium vegetable intake (onions, garlic and leeks) may be protective against cancer risk.
This slow-cooked chickpea, pumpkin and roasted garlic dish makes a healthy meal. It also includes pickling onions. And have a bowl of goodness (and flavour) on hand to help boost meals with Jan Bilton's pickled garlic. Also try:
Load up on veg
Eat more fruit and vegetables. A higher intake helps protect against against cancer risk.
Nadia Lim's chicken saagwala is yummy and, extra fortunately, is also packed with nutritious spinach and tomato. For more vegetable-full recipes, try these: