The prostate is an exclusively male gland, about the size of a walnut, located under the bladder. It surrounds the urethral canal that evacuates urine, which explains the urinary problems that are often associated with it.

Although these problems are often age-related and can, in some cases, be corrected "in time", taking care of your prostate early and on a daily basis can often prevent them.

As always, much of it is on the plate. Gentlemen, some foods are, in fact, very beneficial in keeping your prostate in good shape.

1. Foods rich in vitamin C and antioxidants such as strawberries, blackberries and raspberries are excellent allies. Antioxidants play an important role in preventing free radical damage that attacks healthy cells and promotes cancer risk. Vitamin C is effective in relieving the symptoms of benign prostatic hyperplasia (BPH) by promoting urination and reducing swelling. About 90 milligrams of vitamin C is recommended daily for most men.
   
2. There are many reasons to include omega-3 in your diet: reduction of "bad" cholesterol by promoting "good" cholesterol, reduction of blood pressure and risk of heart attack... Their qualities are numerous and well known. A diet rich in omega-3s may help boost prostate health and reduce the risk of cancer, particularly through their anti-inflammatory effects. These can be easily brought in by fatty fish such as taloudi (or lake trout), anchovies, wild salmon, sardines or herring.
   
3. Various studies around the world have demonstrated the benefits of tomato in controlling prostate growth. Lycopenes, the nutrients that give this fruit its red color, present in tomatoes appear to slow the development of prostate cancer as well as prostate enlargement.
   

While some foods seem inevitable to help maintain a healthy prostate, others should be avoided.

A diet low in saturated fat, meat, and dairy products helps prevent the development of prostate cancer.

Although often enjoyed by gentlemen, red meat, if over-consumed, is associated with an increased risk of developing prostate cancer, especially if it is cooked well. Indeed, cooking generates heterocyclic amines that are carcinogenic and implicated in the development of several cancers.

Excessive consumption of dairy products also increases the proliferation of cells in the prostate, which can lead to cancer. Many studies have shown that drinking milk increases the risk of milk progression.

In addition, the two basic foods that are meat and milk contain a good amount of saturated fat. Researchers studied the association between saturated fat levels and PSA, a prostate-specific antigen found in small amounts in male blood, which serves to thin sperm and promote sperm movement. An elevated PSA level in the blood indicates a prostate abnormality. The research, conducted on prostate tumor surgery patients, showed that men who consumed a lot of saturated fat were more prone to increased blood PSA levels.

It is therefore important to replace saturated fats with healthy fats (mono- or polyunsaturated) that are easily found in fish, avocado, nuts, olive oil or seeds.

It's never too early to think about your future well-being. Thinking about adapting your daily diet is a fundamental basis for a better life, today, tomorrow and beyond.