The Best Foods for Men to Eat for Prostate Health

While it may not be a topic of conversation around the dinner table or with your co-workers, taking care of your prostate health shouldn’t be put off until it becomes a problem. Prostate problems are very common after the age of 50. For example, according to National Institutes of Health50% of men over the age of 50 have BPH, or an enlarged prostate, a condition that can lead to thickening of the bladder wall, incontinence and urinary retention.

Even if the age of 50 is decades away, younger men can take steps to prevent and delay prostate enlargement by eating foods rich in vitamins, minerals and antioxidants known to support prostate health. These types of foods reduce inflammation, improve circulation, reduce oxidative damage, and support healthy hormone production, which helps protect against BPH and prostate cancer. Keep reading for the best foods to eat for your prostate and start taking control of your health in the future.

fat fish

Fatty fish, such as salmon, tuna, sardines, herring, trout, and mackerel, contain omega-3 fatty acids, which have been shown to reduce inflammation and can slow the progression of an enlarged prostate. there even Some evidence Pointing to the ability of omega-3 fatty acids to reduce tumor size in cases of prostate cancer.


Tomatoes on the vine.

Tomatoes are one of the best sources of lycopene, a carotenoid that protects your cells from oxidation caused by free radicals. Lycopene Have been found To slow the progression of BPH and low levels of prostate-specific antigen (PSA), a marker of prostatitis and a risk of prostate cancer. Lycopene absorption is enhanced by healthy fats, so pair tomato consumption with avocado, nuts, fatty fish, or olive oil to maximize the benefits. Other good food sources of lycopene include watermelon, pink grapefruit, papaya, and guava. Tomatoes also contain selenium, another mineral linked to improved prostate health and function. One cup of tomatoes contains 55 mg (61% RDI) of vitamin C.


Slices of soy tofu sitting on a wooden cutting board.

Soy sometimes gets a bad reputation for containing phytoestrogens, but these particular compounds also make it particularly protective against prostate problems, as they confer antioxidant properties and may help regulate hormone levels and healthy cell turnover. For example, isoflavones, a type of phytoestrogen, has been shown To reduce the risk of prostate cancer by 20%. These compounds are also found in some legumes, such as beans and lentils. Consider replacing animal protein with tofu, tempeh, or legumes to support prostate health.


A bowl of fresh broccoli sitting on a table.

Broccoli is often touted as the king when it comes to the healthiest vegetables. Along with other cruciferous vegetables like kale, Brussels sprouts, and cauliflower, broccoli is packed with vitamin C. One cup of broccoli provides 81 mg of vitamin C, and because broccoli is a nutrient-dense, low-calorie food, every 200-calorie serving provides 525 mg, or 583% of the RDI. It contains vitamin C daily. Brussels sprouts are slightly higher in calories but also contain vitamin C. Each cup of Brussels sprouts contains 107% of the recommended daily intake of vitamin C. Also good sources of fiber, folic acid, and E and K. research It shows that compounds in these vegetables, known as glucosinolates, can reduce the risk of prostate cancer, along with cancers of the brain, blood, bone, colon, stomach, liver, lung, mouth, and pancreas, among others. Cruciferous vegetables can be enjoyed steamed, roasted, grilled, chopped in salads, or lightly seasoned and then cooked in an air fryer.

Green tea

Loose green tea leaves in a teacup Sit next to the tea leaves in a spoon.
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Green tea is often called a superfood, with evidence demonstrating many health benefits that range from improving memory and increasing metabolism to reducing cancer risks. fact, Research found an inverse relationship between green tea consumption and prostate cancer risk, such that the risk of cancer decreased in a linear manner for each cup of green tea consumed per day. Many of the benefits of green tea are due to the antioxidants and polyphenols it contains, which reduce inflammation in the body and support the immune system and cellular health. For example, epigallocatechin-3-gallate (EGCG), a potent anti-inflammatory compound in green tea, helps protect fatty acids in your cells from oxidation and suppresses the production of pro-inflammatory cytokines. Consider replacing your morning cup of coffee with green tea, or adding a cup in the middle of the morning for an energy boost.

Nuts and seeds

Nuts and seeds in baskets in a foreign market.

Nuts and seeds can be beneficial for prostate health, due to their healthy, anti-inflammatory fats, minerals, and vitamins. Pumpkin seeds, pumpkin seeds, sesame seeds, Brazil nuts, walnuts, and almonds are some of the strongest prostate protectors, mainly due to their high zinc content. zinc Have been found To reduce the risk of prostate enlargement as well as prostate cancer. Seeds and nuts, such as walnuts, also contain vitamin E, an antioxidant that can reduce free radical damage, reduce inflammation, and improve immune function. Try adding seeds and nuts to yogurt, breakfast cereal, salads, or homemade protein balls.


Red, green and yellow peppers.

Sweet peppers are among the richest sources of vitamin C, an antioxidant that can help scavenge free radicals and prevent oxidative damage. It also supports the immune system and reduces systemic infections. Red, yellow, and orange peppers are especially high in vitamin C. In addition, they contain vitamin A, beta-carotene, and lycopene, which help regulate inflammation by suppressing pro-inflammatory helper T cells and suppressing gene expression of various inflammatory cytokines.

Asian mushroom

Wicker bowl of a variety of fresh mushrooms.

Studies have found that consumption of Asian mushrooms, such as shiitax, is inversely associated with the risk of prostate cancer. Try sautéing mushrooms, adding them raw to salads, roasting them, or grilling them to bring out their earthy flavor.


Sliced ​​avocado with a cruet of herbal oil and slices of lemon.

If you’re a fan of avocado toast or love avocados on salads or burgers, you’re in luck. This nutritious fruit is packed with healthy, anti-inflammatory fats, the antioxidant vitamin E, fiber and beta-sitosterol, a plant sterol said to reduce urinary symptoms associated with BPH. Avocados are filling, versatile, and useful in everything from delicious dishes to healthy desserts.

pomegranate juice

Pomegranate juice and pomegranate on a wooden board.

Pomegranate has jewel-like seeds that are full of antioxidant-rich juice. So there are some Guide To suggest pomegranate juice may prevent tumor growth in prostate cancer.

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