The prostate is part of the male reproductive system and is a gland that surrounds the bladder and urethra. It is about the size of a walnut and grows throughout a man's life. Therefore, it's important to maintain a healthy prostate as you age. Inflammation of the prostate or prostatitis and benign prostatic hyperplasia (BHP) are common prostate conditions among men.

 Men with this condition can feel a burning pain in the lower back or between the legs while urinating. Also, they are exposed to painful ejaculation, perineal pain, fatigue, chills, and temperatures. However, many men with BHP can hardly notice any symptoms, while others suffer from a frequent and urgent need to urinate. The inability to start a stream of urine is usually followed by difficulty stopping urine flow, leaking from the penis, and they can see small amounts of blood in the urine. 

There's no conclusive evidence that good nutrition can prevent prostate problems, but eating a healthy balanced diet may reduce your risk. "Building a meal and snack around veggies and fruit is a brilliant idea for general health, particularly a healthy prostate.

1. Antioxidants

 Antioxidants play an important role in the body as they prevent damage from free radicals, molecules that attack healthy cells and can contribute to cancer risk. Vitamin C may also help ease benign prostatic hyperplasia (BPH) symptoms by promoting urination and reducing swelling.

About 90 milligrams of vitamin C are in one cup of strawberries and about 14 mg in one cup of blueberries. Other significant sources of vitamin C include citrus fruits, cantaloupe, spinach, broccoli, and mangos. For most adult men, 90 milligrams of vitamin C is recommended daily.

 A quick and easy way is to whip up a healthy vitamin-C-rich snack by blending a variety of berries and greens into a smoothie with milk and protein powder. "Blueberries, banana, milk, protein powder, peanut butter, and ice is a perfect smoothie with lots of flavour and nutrition but simple to make.

Recipe

 Mix two tablespoons of chopped parsley with crushed cherry loops in a bowl. Pour 600 ml of near-boiling water. Strain it, and drink 200 ml three times a day before eating for ten days.

2. Omega-3s

There are plenty of reasons to include omega-3 fatty acids in your diet. Omega-3s help lower bad cholesterol, raise good cholesterol levels, lower high blood pressure, help with weight loss, and reduce the risk of a heart attack. In addition, a diet high in omega-3s can help boost prostate health. For example, omega-3 fatty acids in foods like salmon, swordfish and herring may help lower prostate cancer risk.

 Omega-3 fats modulate prostate cancer development, likely because of their anti-inflammatory effects and ultimately inhibiting tumour growth. So it's important to suggest maybe replacing some other animal fats with that from fatty fish like wild salmon, sardines, anchovies, and tuna, for the beneficial omega-3 fats,

Most adults should aim to get two servings (one serving is 100 grams) of omega-3-rich fish a week. If you Worried about the mercury in your fish? Anchovies, herring, sardines, and freshwater trout are good sources of omega-3s with lower levels of mercury. 

3. Nuts

The Healthy fats from nuts can help lower your cholesterol and promote brain health. Nuts are one of the best go-to snacks.

Brazil nuts are not only a good source of vital nutrients like vitamin E and calcium, but they're also full of the mineral selenium. In addition, selenium and soy may help fight prostate cancer, though more research is still needed. 

One Brazil nut has more than 100 percent of the daily value of selenium, which can be harmful in high doses, so watch your portions. Other great nuts for men include pecans, almonds, and walnuts. Nuts can be pretty fatty, so remember, more is less.

For fat, it's not as much about quantity as it is quality. 

Recipe

 Mix four tablespoons of pumpkin seeds and one-litre water. Boil for twenty minutes. Cool and drink this infusion several times daily. Eat cooked pumpkin seeds too.

4. legume

Here's one change that will boost prostate health: Replace red or processed meats with plant protein. Beans, chia, and hemp seeds are chock-full of protein and other vital nutrients. Black beans, for example, pack a lot of nutritional punch. Just one cup has about 15 grams of protein and 15 grams of fibre, which may promote prostate health. Hemp and chia seeds, on the other hand, have roughly 5 grams of protein per ounce. Hemp seeds also contain all essential amino acids, while chia seeds contain about 10 grams of fibre per ounce. 

Beans can be added to a salad or used to replace traditional meat on a burrito or wrap; can use hemp and chia on oatmeal, shakes, and Greek yogurt. Men should aim to get about 38 grams of fibre and 56 grams of protein daily. 

5. Green Tea

 Green tea can help protect against prostate cancer. The benefits of green tea don't just stop there, though. It also helps lower cholesterol and even improves memory and attention spans.

Although the precise way to consume green tea is to brew and enjoy it, there are other ways to get your fix. Try these recipes for iced mint green tea and green tea rice. Different ways to enjoy green tea include adding it to a smoothie or using it to create a marinade. 

Drink this tea for ten days before every meal (three times daily). Mix 700 ml. Warm (not boiled) water with four tablespoons of the chopped grapevine leaf. Put it aside for two hours. Then, strain it and drink it with ½ kg black grapes.

6. Lycopene.

Lycopene may help lower prostate cancer risk. Lycopene can be found in foods like tomatoes, apricots, pink grapefruit, guava, and papaya. For example, about 9 to 13 milligrams of lycopene are in a cup and a half watermelon.

Most adults should aim for about 10 mg of lycopene a day, which shouldn't be tough considering a tablespoon of ketchup and a half cup of tomato puree contain about 2.5 mg and 25 mg, respectively.