The cooler months of autumn bring the warming taste of apple cider. Unlike apple juice that’s available year-round, apple cider has a shorter shelf life because it’s often unfiltered and unpasteurized. That’s why apple cider is darker and cloudier than regular apple juice.
An 8-ounce glass of apple cider is good for hydration with its 229 milligrams of potassium and 11 milligrams of magnesium. The lack of processing of apple cider means it retains more of the healthy compounds of apples compared to apple juice. Justin Houman M.D., a urologist at Tower Urology and Assistant Professor of Urology at Cedars-Sinai Medical Center, told Health Digest that apple cider has polyphenols and phytonutrients that are beneficial to your health.
“While apple cider itself isn’t specifically targeted at prostate health, its antioxidants may help reduce inflammation, which is important for prostate health,” he said. “Additionally, it may indirectly support health by promoting overall hydration and reducing oxidative stress, both of which are beneficial for the prostate.”
How the antioxidants in apple cider may help your prostate
You can look to the apple itself to understand the compounds in apple cider that can benefit your health. Houman said the flavonoids and polyphenols in apples and apple cider neutralize the free radicals that damage your cells and cause cancer. According to a 2017 article in the Journal of Food and Drug Analysis, apple polyphenols suppress the growth and spread of lung, colorectal, liver, and breast cancer cells.
A 2014 study in the Asian Pacific Journal of Cancer Prevention found that men whose diets were rich in fruits and vegetables had a 67% lower risk of prostate cancer. Fruits such as apples had a more protective effect (here’s the healthiest type of apple). “While apple cider alone isn’t a cure-all, it can be part of a balanced, cancer-preventive diet,” Houman said.
Houman added that drinking apple juice every day isn’t a great idea because it has 22 grams of sugar and very little fiber to slow down a blood sugar spike. “However, including about 1-2 cups (8-16 ounces) of natural, unsweetened apple cider a few times a week as part of an overall healthy diet rich in fruits and vegetables could provide beneficial antioxidants,” he said.
What else to eat for a healthy prostate
Houman recommends eating foods rich in antioxidants to keep your prostate healthy. Fruits and vegetables are great sources of antioxidants, particularly tomatoes, which are rich in lycopene. Lycopene has been studied for its ability to block the progression and proliferation of prostate cancer cells, according to a 2020 article in Biomedicine & Pharmacotherapy. Houman also suggests eating more berries and cruciferous vegetables like broccoli and Brussels sprouts for their anti-cancer properties.
You’ll also want to include foods rich in omega-3 fatty acids such as salmon and walnuts. Omega-3s can reduce inflammation and may lower your risk of some cancers. Green tea has powerful antioxidants called “catechins” that may lower your risk of benign prostatic hyperplasia (an enlarged prostate). Whole grains, which are rich in fiber, support your overall health and may reduce inflammation. Houman recommends limiting processed meats and high-fat dairy because of their link to prostate issues.
“Staying active, maintaining a healthy weight, and drinking plenty of water also play a critical role in supporting prostate health over time,” he said.