You hear a lot of buzz about superfoods these days, and as you can imagine, many of them don’t live up to the hype.
But there’s one you should take seriously. Especially if you’re a man in search of effective prostate protection.
Because this superfood is a natural powerhouse of omega-3 fatty acids and other excellent nutrients.
I’m talking about the humble sardine. Now I know this fish isn’t a common staple in most American diets, but it certainly deserves to be, as the latest research shows.
In a class of its own among whole-food nutrition
If you were to sit down to a Mediterranean-style feast in Italy or Greece, you can be certain that a platter of sardines would be on the table, drizzled in extra virgin olive oil and flavored with a squeeze of fresh lemon. (Of course, they’d be surrounded by other Mediterranean diet staples — including fresh fruits and vegetables, whole grains, nuts, legumes, seafood, full-fat dairy, and red wine.)
And if you took everything else off the table and ate only sardines, you’d still enjoy a remarkable feast, packed with nutrients capable of calming chronic inflammation and preventing heart disease and cancer.
This is the beauty of the sardine. If you were to try to survive on a single food, you couldn’t choose better than this tasty little fish.
To get an idea of just how nutritious sardines can be, you don’t have to look any further than Dr. Marc Micozzi’s Insider’s Ultimate Guide to Perfect Prostate Health. He notes that sardines are pretty much in a class of their own among whole foods that can deliver multiple vitamins, minerals, and omega-3s in abundance.
He offers this list of nutrients in 3.2 ounces of sardines packed in water, along with their share of daily dietary allowances:
- 16 percent of vitamin B2 (riboflavin)
- 30 percent of vitamin B3 (niacin)
- 338 percent of vitamin B12
- 35 percent of calcium
- 16 percent of choline
- 19 percent of copper
- 44 percent of vitamin D
- 24 percent of iodine
- 61 percent of omega-3s
- 64 percent of phosphorus
- 45 percent of protein
- 87 percent of selenium
While the rich bounty in that list is obvious, what’s less known is what those nutrients can do to protect your prostate gland.
Two indispensable nutrients
We’ll look at just three of the nutrients on Dr. Micozzi’s list of banner sardine nutrients, starting with selenium.
Years ago, Dr. Micozzi worked with a National Institutes of Health team that tested selenium’s potential for cancer prevention. They determined that 100 micrograms of selenium per day could prevent cancer. That same dosage remains his current recommendation today.
More recently, he notes, a meta-analysis linked higher selenium intake with a 22 percent lower risk of developing cancer — including prostate cancer.
But as fine a cancer-fighter as selenium may be, it doesn’t quite reach the indispensable status of vitamin D — especially when it comes to prostate cancer prevention.
Dr. Micozzi explains, “Vitamin D blood levels are a very strong predictor of prostate cancer aggressiveness. And the higher your levels, the lower your risk of developing an invasive cancer that can spread and kill you.”
In addition, research shows that vitamin D suppresses inflammation (a major cancer driver), and inhibits the damage caused by prostaglandins — hormones that promote pain and fever in response to injury or infection.
And to round out the picture, vitamin D has also been shown to prevent the growth and spread of prostate tumors.
No mercury worries with the little sardine
And finally…not only are sardines an excellent source of omega-3 fatty acids, they also happen to be low in mercury contamination.
Contrast that with tuna — a great source of omega-3s — that also happens to have high concentrations of mercury.
Dr. Micozzi cites a study in the Journal of the National Cancer Institute which found that risk of prostate cancer death was an impressive 63 percent lower in men with the highest omega-3 intake.
Other research on the effect of omega-3s on prostate cancer is just as impressive…
- In a study that included nearly 48,000 men, researchers found that higher omega-3 levels corresponded with reduced prostate cancer risk.
- A Harvard study of more than 500 men determined a 40 percent lower prostate cancer death rate among men with the highest omega-3 levels.
- And in another Harvard investigation with more than 293,000 participants, increased omega-3 intake was linked with a significantly lower rate of fatal prostate cancer.
Based on compelling new research, Dr. Micozzi recently increased his daily dosage recommendations for omega-3 fatty acid. He developed his four-tier dosage recommendations in relation to your consumption of certain fish, and — no surprise — sardines claim a prominent spot on that list.
And Dr. Micozzi even offers this cooking recommendation: “I suggest trying to add them to your cooking, as my grandmothers did. They sautéed finely chopped sardines with olive oil, garlic, and onions as a base for tomato sauce. And they swore it was the secret to the sauce.
“It certainly adds some protein, essential fats, important nutrients, and flavor.”
It’s hard to imagine a more delicious way to prevent prostate cancer!
Dr. Micozzi’s Insider’s Ultimate Guide to Perfect Prostate Health contains many more practical approaches like this for protecting your prostate. Click here to explore a comprehensive overview of this life-saving protocol, or enroll today.