June is Prostate Cancer Awareness month and a time to seriously consider the health of males in our families. The American Cancer Society estimated more than 217,000 cases of prostate cancer in 2010. These numbers are staggering, considering the impact we can have on our own health. This June, support your bodies and the men in your family by boosting up on prostate cancer preventative foods.

SOY: Recent studies show soy foods are associated with lower risk of prostate cancer. One study found that men eating a plenty of tofu could decrease prostate cancer risk by 27 percent, compared to men eating very little, if any. To measure the progression of prostate cancer health professionals can use a blood test called prostate specific antigen (PSA) which is used to screen for and track prostate cancer. If the PSA level rises it means the disease is progressing and intervention (surgery to remove the prostate) is likely necessary. However, if PSA levels remain stable, or go down, invasive treatments are not yet needed. Research by Dean Ornish, M.D., is a great example of how diet and lifestyle changes can affect PSA levels. His research team tested the PSA levels of participants with prostate cancer before and after following different diets for a year. Participants in the intervention group were encouraged to follow a low-fat vegetarian diet including many fruits, vegetables, whole grains, and legumes (including soy products), versus the control diet where no diet changes were made. Those who followed the vegetarian diet decreased their PSA levels by 4 percent after one year, compared to the control group who increased their PSA levels by 6 percent. Nobody in the intervention group required surgery, but six men in the control group had to intervene. This study is promising for men newly diagnosed with prostate cancer, as diet can make a difference!

TOMATOES: Studies show just one serving of lycopene per day can significantly reduce prostate cancer risk. But lycopene does not have to come from tomatoes. Even salsa and spaghetti sauce are valid sources. Cooked tomatoes tend to capture more of the antioxidant-rich lycopene; however, raw tomatoes still have their protective role. One study published last month showed that men who consumed the most tomatoes/tomato products decreased their risk of prostate cancer by 67 percent, compared to those who ate the least. Lycopne is a potent antioxidant and consuming a heavy dose can benefit a man’s prostate health. But remember to chose food sources of tomatoes and their products, as supplements do not exhibit the same affects.

BROCCOLI: As part of the cruciferous vegetable family, broccoli is a winner when it comes to fighting prostate cancer. Broccoli and other types of cruciferous vegetables (like cabbage, kale, collards, etc.) are known for their cancer protective role. Several enzymes and phytonutrients in broccoli can help repair damaged DNA, thus increasing immunity and quenching free radical damage. Plus, broccoli contains high amounts of absorbable calcium, which not only helps with bone health, but also helps decrease colorectal cancer risk.

It is clear that a diet full of plant-based foods can help reduce risk of many diseases. Prostate cancer is no exception to this concept and research is beginning to unfold showing how vegetarian diets can reduce prostate cancer risk.

Joseph Gonzales, R.D., is a dietician for The Cancer Project in Washington D.C. He holds a Bachelor of Science in Nutrition from Bastyr University.