Prostate cancer: Nuts, seeds in diet may decrease risk, research finds

A new study says that more nuts in the diet could be the key for men to survive one of their largest killers - prostate cancer.

It’s one of the top illnesses killing Australian men — and new international research has found just a handful of nuts could be the secret to preventing prostate cancer.

Eating an extra gram of nuts every day can decrease the incidence of prostate cancer by two per cent and the prevalence of the deadly disease by 3.2 per cent, global researchers found.

The study examined data from 170 countries, including Australia, to determine the impact of diet on prostate cancer and no other fruit or vegetable group offered such high protective benefits.

Nuts’ nutritional components phytoestrogens, ellagic and oleic acids were touted as being among the key preventers of prostate cancer.

But data analysis from the University of Wollongong found that just two per cent of Australians are eating the recommended 30g of nuts a day.

Dietitian Belinda Neville said nuts have a “matrix of nutrients” which have a positive effect on health and wellbeing.

A new study says mixed nuts are helpful in stopping prostate cancer.

“Nuts have vitamin E, antioxidants, zinc, omega three — the combination of all those nutrients is likely what is causing this positive effect,” she said.

“They are easily available and affordable, and they are tasty so we recommend people eat them daily.

“We say 30g is the recommended but on average Australians are consuming just 4.6g daily.”

Ms Neville said there was a misconception that nuts can cause weight gain which could be one of the reasons behind the low consumption rate.

“We know Australia’s nut consumption is relatively low. I think it’s fair to say that a lot of western countries have a relatively low consumption rate as compared to Mediterranean diets,” she said.

“Research has shown that those who consume nuts have a healthier weight range, so their high energy and high fat content is not linked to weight gain.”

Ms Neville said a handful of nuts daily can decrease primary heart disease risk by 29 per cent and overall cancer risk by 15 per cent.

Prostate cancer patients who consumed nuts five or more times a week after being diagnosed also had a 34 per cent decline in mortality risk than those who ate them once a month.

Prostate cancer survivor Julius Grafton, who says he will eat more nuts after a new report found they can have a significant impact in reducing the illness. Picture: Richard Dobson

The report also found that while nuts had a preventive effect, alcohol and processed meat consumption led to a spike in prostate cancer risk.

Balmain man Julius Grafton was diagnosed with prostate cancer in 2014 and finished recovery in 2019.

Since finding out about the study, the 63-year-old plans on incorporating more nuts in his diet.

“The study found alcohol and meat have a bad impact while nuts are preventive. And I was the typical alcohol and meat guy and I didn’t do any nuts,” he said.

“Had I known about this, I would have potentially been eating nuts as a preventive since I had a family prevalence of prostate cancer and I was always waiting for prostate to get me. It’s really powerful. I will be incorporating it in my diet more. I’d be nuts if I didn’t.”