Prostate health isn’t something most of us think about, not until we have to. For me, that moment came when my health took a hit, and I had to start paying closer attention to my diet and energy. It’s a bit overwhelming when you realize how much of an impact diet has on long-term health, but the good news is that small changes can make a big difference.
One of the biggest lessons I’ve learned is that certain foods are packed with nutrients that support specific ailments. In this article’s case, these foods support prostate health. Some of them, like broccoli and garlic, were already favorites in my kitchen. Others, like green tea and Brazil nuts, have been more of a struggle to include, but knowing their benefits keeps me motivated. And then there’s soy, which I just can’t do, no matter how much I try.
The point is, that you don’t have to love every food on this list, and you don’t have to overhaul your entire diet overnight. However, making an effort to include more of these prostate-friendly foods can help reduce the risk of prostate issues. Here are seven of the best foods for prostate health, along with why they’re worth considering.
Tomatoes
I was never a big fan of tomatoes in sandwiches, but when they’re mixed into sauces or chopped up on toast, like in bruschetta, they can be really tasty. Recently, I’ve found ways to enjoy them more, knowing they’re good for my health. The trick is finding a way to eat them that you like, whether that’s roasted, in a soup, or even blended into a smoothie.
Tomatoes are great for prostate health because they have something called lycopene. Lycopene is what makes tomatoes red, and it helps protect the body’s cells from damage. Studies show that eating foods with lycopene may lower the risk of prostate cancer and even slow down the growth of tumors.
Cooking tomatoes makes lycopene easier for the body to use. This means foods like tomato sauce, soup, and puree are even better than raw tomatoes. Eating them with a little healthy fat, like olive oil, helps your body absorb more lycopene. While raw tomatoes are still good for you, cooked ones may have even more benefits.
Also Read: 10 Amazing Reasons to Start Your Day with a Healthy Breakfast
Broccoli
Broccoli is my all-time favorite vegetable, and it’s amazing when combined with chili or garlic. If you’re boiling it, never let it turn to mush, overcooking takes away not just the taste and texture but also many of the health benefits.
Broccoli is part of the cruciferous vegetable family, which includes cauliflower, Brussels sprouts, and cabbage (all of these are delicious). These veggies are packed with nutrients, but what makes them extra special is a compound called sulforaphane. Sulforaphane is a powerful natural chemical that helps protect cells from damage and may lower the risk of prostate cancer. Studies suggest that men who eat more cruciferous vegetables have a lower chance of developing advanced prostate cancer.
Sulforaphane works by reducing inflammation and helping the body get rid of harmful toxins. It may also slow the growth of cancer cells. To get the most sulforaphane, it’s best to eat broccoli lightly cooked or even raw. Pairing it with a bit of healthy fat, like olive oil, can help your body absorb its benefits even better.
Pumpkin Seeds
A handful of pumpkin seeds is easy to add to your diet. They might not taste great on their own, but keeping a little dish beside you while watching a show makes it easy to snack on them without much thought. They also mix well with nuts or dried fruit, making them a simple and healthy addition to your daily routine.
Pumpkin seeds are packed with nutrients that support prostate health. They contain phytochemicals, natural compounds that may help reduce the risk of prostate issues, including benign prostatic hyperplasia (BPH), a common condition where the prostate enlarges and causes urinary problems. These seeds are also a great source of zinc, a mineral that plays a key role in maintaining a healthy prostate.
Zinc helps regulate cell growth and supports the immune system, both of which are important for keeping the prostate in good shape. Some studies suggest that men with prostate issues often have lower zinc levels, making pumpkin seeds a great way to boost intake naturally. Remember to eat them raw or lightly roasted to keep their nutrients intact.
Also Read: 10 Circulation-Boosting Foods to Support You as You Age
Garlic
When cooking from scratch, garlic is in almost every recipe. From roast dishes to slow-cooked sauces, it adds depth and richness to meals. In my house, we even sprinkle dried garlic powder on mashed potatoes for an extra kick of flavor. It’s one of those ingredients that makes food better while also packing in some serious health benefits.
Garlic is loaded with sulfur compounds, the most powerful being allicin. Allicin is released when garlic is chopped or crushed, and it’s known for its antibacterial, anti-inflammatory, and cancer-fighting properties. Studies suggest that these sulfur compounds may help protect against prostate cancer by reducing oxidative stress and slowing the growth of harmful cells. They may also lower the risk of benign prostatic hyperplasia (BPH), a condition where the prostate becomes enlarged and causes urinary issues.
To get the most benefits, let fresh garlic sit for a few minutes after chopping and before cooking. This tweak to your use of garlic may help boost the formation of allicin, maximizing its protective effects.
Turmeric
Turmeric is a spice that you might not come across too often, but it has a warming, earthy flavor, and tastes fantastic in curries, soups, and even smoothies. We have a weekly smoothie recipe that mixes pineapple and turmeric, and oh my, it’s delicious. If cooking with it, always add some black pepper to bring out its full flavor.
The reason you want to consider adding turmeric to your diet is its main active ingredient, curcumin. This is a powerful compound with strong anti-inflammatory and antioxidant properties. Curcumin has been studied for its ability to slow the growth of prostate cancer cells by interfering with cell signaling pathways that promote tumor development. It may also help reduce inflammation in the prostate, which is important since chronic inflammation is linked to a higher risk of cancer and other prostate issues.
One challenge with curcumin is that it’s not easily absorbed by the body. However, consuming it with black pepper (which contains piperine) and healthy fats, like olive oil or coconut milk (which some delicious Asian curries also pair), can significantly boost absorption.
Brazil Nuts
I’ve never liked the taste of Brazil nuts, but when they’re mixed with pumpkin seeds, dried fruit, raisins, and other nuts, they become much easier to eat, and less of a chore (at least for me). A couple in a trail mix is a simple way to get the benefits without having to force them down.
The main reason Brazil nuts are great for prostate health is their high selenium content. Selenium is a trace mineral that acts as a powerful antioxidant, helping to protect cells from damage. Some studies suggest that getting enough selenium in your diet may lower the risk of prostate cancer by reducing oxidative stress and supporting DNA repair.
Since Brazil nuts are one of the richest natural sources of selenium, you don’t need many to get the benefits, just one or two a day is enough. Eating too many can be harmful, so don’t go over the top with your trail mix.
Related: 10 Budget-Friendly Superfoods Under $2 That Every Pantry Needs
Green Tea
My wife has pushed the benefits of green tea at me for years, but it’s only since October 2024 that I’ve started taking notice. It’s now part of my weekly ritual, but until writing this list, I wasn’t aware green tea had prostate health benefits. While I can’t say I love the taste, knowing it’s doing my body good makes it easier to get through.
Green tea is rich in powerful antioxidants called catechins. These natural compounds help protect cells from damage and have strong anti-inflammatory and anticancer properties. Studies suggest that catechins may slow the growth of prostate cancer cells and reduce prostate-specific antigen (PSA) levels, which are often linked to prostate issues.
Catechins work by reducing oxidative stress and inflammation in the body, both of which can contribute to cancer development. They may also help slow the formation of new blood vessels in tumors, limiting their growth. Therefore, drinking green tea regularly, whether hot or iced, can be an easy way to support prostate health.