UNITED STATES—Did you know that about one man in nine will be diagnosed with prostate cancer during his lifetime?

A healthy body healthy mind is what it’s all about, and it truly begins with your diet. There are several excellent foods that you can easily incorporate into your daily meal plan that contain the right compounds and nutrients to lower your risk.

It’s recommended that you still see your doctor for regular prostate cancer screenings, but you can start by trying these prostate-friendly foods:

1. Watermelon. The juicy fruit is packed with lycopene, a powerful antioxidant shown to lower prostate cancer risk. The sweet, red-flesh of the fruit contains 40 percent more lycopene than fresh tomatoes.

A 2017 University of Illinois study found that by consuming just 2 milligrams of lycopene daily, one can experience a one percent drop in their risk of developing this cancer.

There is up to 13 percent of lycopene present in one and a half cups of watermelon.

2. Broccoli. The green bushy vegetable is a member of the cruciferous family, and this group also includes cauliflower, cabbage, kale and bok choy. These crunchy veggies have been shown to kill the cancer cells while leaving normal prostate cells healthy and unaffected.

Broccoli contains a phytochemical called sulforaphane that is able to zero in on cancer cells and zap them.

Broccoli can be enjoyed so many ways, including in stirfry, raw in salads and even cooked from frozen packaging.

3. Turmeric. This pungent, bright yellow-orange spice popular in India contains multiple health benefits. The healing power comes from the spice’s curcumin compound, one that features anti-inflammatory properties.

The latest Japanese research has been encouraging because it shows that eating turmeric may help prevent or treat prostate cancer by weakening tumor cell production.

A half teaspoon of turmeric powder daily is recommended. It has a bitter taste alone but is excellent to cook with to add a spicy flavor to vegetables and rice. Some people enjoy drinking the powder as a tea with a little bit of milk and honey.

4. Artichoke Hearts. A Mediterranean favorite, artichoke hearts are also a wonderful food for lowering your risk of prostate cancer. A study conducted in Italy where the green clustered veggie is very popular discovered that the center of the vegetable contains ferulic acid. The antioxidant has been found to reduce prostate cancer risk.

Steamed artichoke hearts can be enjoyed brushed with olive oil and lemon and may be served hot or cold.

5. Fatty Fish. Fatty fish found in cold water seem to have a valuable source of omega-3 fatty acids. The American Journal of Clinical Nutrition published research regarding a link found between eating fatty fish and a reduced mortality rate from prostate cancer.

Some of these tasty fish to include in your diet are salmon, sardines, trout, mackerel and herring. Each has a different taste and can be cooked in many delicious ways. Or you can always open a tin of sardines and serve on crackers.

Your health and happiness is what’s most important in life and its never to late to get started on the right track. Especially when it comes to exercise and nutrition.