Prostate health on your plate

Did you know prevention can start on your plate? Lailaa Cajee expands on prostate health on your plate.

You can listen to this article below, or by using your favourite podcast player at pod.link/oncologybuddies

Let’s be honest, when we talk about men’s health in SA, prostate health isn’t usually top of mind. But with prostate cancer ranking as one of the leading cancers affecting South African men, it’s time we changed the narrative. 

Believe it or not, prevention can start right on your plate. Small, consistent changes, rooted in local foods, can make a world of difference. You don’t need imported superfoods or fancy supplements. Our traditional meals with a few smart tweaks can be powerful tools for health. 

Tomatoes and chakalaka

Tomatoes are rich in lycopene, a potent antioxidant shown to support prostate health. In fact, studies suggest that lycopene may lower the risk of prostate cancer, especially when tomatoes are cooked. That means local favourites like chakalaka, tomato bredie, or a good old tomato stew aren’t just tasty, they’re therapeutic.

Go green with imifino and spinach

Dark leafy greens like morogo (wild spinach), swiss chard, and kale are loaded with vitamins, minerals, and anti-inflammatory properties. Research, from the Journal of Urology, links higher vegetable intake with a lower risk of prostate cancer. These can easily be incorporated into meals in tasty and creative ways, from stews to omelettes.

Omega-3s: fish on the braai

Here’s a big one: reduce the red meat and bring in more oily fish like pilchards, snoek, or mackerel. These local heroes are high in omega-3 fatty acids, which help combat inflammation, including in the prostate. Instead of a boerie-heavy braai, why not try grilled snoek with garlic, lemon, and herbs? Your heart and prostate will appreciate it.

Boerewors? Maybe just less of it

Now, I know boerewors is sacred at a South African braai, but moderation is key. Processed and red meats when eaten frequently have been linked to increased prostate cancer risk. My rule? Don’t cut it out completely, but rather treat it like a side dish, not the main event.

The power of legumes

Lentils, sugar beans, and our beloved samp and beans are more than just comfort food; they’re fibre-rich, plant-based powerhouses that protect your cells. Traditional dishes like umngqusho are deeply nourishing and naturally support prostate health. I always say, “The more colours and textures on your plate, the better.”

A healthy weight equals a healthier prostate

Obesity is linked to more aggressive forms of prostate cancer, and unfortunately, SA’s obesity rates are rising. Gentle, realistic lifestyle changes, like regular light exercise and portion control, can make a real difference over time. It’s not about perfection, it’s about progress.

Sip smart: rooibos over sugar

Staying hydrated supports every part of your health, including your prostate. Swap sugary cooldrinks and heavy alcohol for water, lemon-mint infused water, or good old rooibos. This proudly South African tea is rich in antioxidants and makes for a calming, health-boosting brew. I keep a flask in my clinic every day.

Don’t skip your check-up

Nutrition is powerful, but early detection saves lives. Men over 50, especially black African men, who face higher risk should prioritise annual prostate checks. As I often remind my clients, “You service your car every year. Why not do the same for your body?”

Final thoughts

Prostate health doesn’t have to be complicated or expensive. By embracing local foods and making mindful lifestyle choices, you can take real steps toward preventing disease. Men’s health deserves attention and it all starts with what’s on your plate.