5 Prostate-Protective Nutrients

Indonesia's traditional food culture provides excellent sources of every key prostate-protective compound. The challenge is modern substitution away from these foods.

🍅 Lycopene → Tomat Masak

2–3× more bioavailable cooked than raw. Sambal tomat, sup tomat — daily.

⚡ Zinc → Biji Labu Kuning

30g provides ~40% of daily zinc needs. Replace kerupuk with biji labu as your desk snack.

🐟 Omega-3 → Ikan Kembung, Makarel

3–4 servings weekly. COX-2 pathway modulation reduces CPPS inflammatory markers.

🥦 Sulforaphane → Brokoli (steam max 4 min)

Myrosinase enzyme destroyed above 70°C. Light steaming only.

🍵 EGCG → Teh Hijau Tanpa Gula

2–3 cups daily. Replace teh botol manis. See also Sleep Guide and Fitness Guide.