8 Foods To Eat for Better Prostate Health

From health.com

AT A GLANCE

• Why this matters: About 1 in 8 men will receive a prostate cancer diagnosis in their lifetime; some research suggests that your diet may play a role.
• What you can do: Prioritize foods that offer lean protein, healthy fats, vitamins, and other essential nutrients to promote prostate health.
• The payoff: A diet rich in fatty fish, cruciferous vegetables, and other foods that may lower the risk of prostate cancer also supports your overall health.

Supporting your prostate health is critical, especially as you get older—about 1 in 8 men are diagnosed with prostate cancer during their lifetime, and the majority of those cases show up after age 65.

There’s no way to prevent the disease entirely, but there are some things you can do to help lower your risk of developing prostate cancer, including following a healthy diet, research suggests. In particular, certain foods, including lean sources of protein, antioxidant-rich produce, and more, may help protect prostate health. 

1. Tomatoes

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Tomatoes and tomato products (such as soups, pastes, or sauces) are rich in the plant compound lycopene, a powerful antioxidant. Lycopene neutralizes unstable molecules—which protects cells from damage and limits inflammation—and has been shown to inhibit the growth of cancer cells.

In a review of data from dozens of studies, researchers found that the risk of developing prostate cancer dropped by 1% with every 2-milligram rise in daily lycopene intake.

2. Soybeans

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Foods made with soybeans—which include tofu, edamame, soy milk, and miso—are high in plant compounds called phytoestrogens. Studies show that phytoestrogens may have tumour-suppressing qualities, inhibiting cancer cell development and growth.

This is particularly true for prostate cancer. Though more research is needed, multiple studies suggest that phytoestrogens can accumulate in the prostate gland, and that diets high in soy are associated with a lower risk of developing the disease.

3. Cruciferous Vegetables

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Broccoli, kale, cabbage, bok choy, Brussels sprouts, and other cruciferous vegetables are packed with vitamins, minerals, and antioxidants.

These vegetables also contain sulforaphane, an anti-cancer compound that may help stop cells from growing out of control. When it comes to prostate cancer in particular, clinical trials and studies suggest sulforaphane may disrupt signals involved in the development of prostate cancer cells.

 4. Fatty Fish

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There plenty of great reasons to eat fatty fish, such as salmon, mackerel, sardines, and herring. In addition to lean protein and vitamin D, they’re rich in omega-3 fatty acids. These healthy fats reduce inflammation, have antioxidant properties, and may inhibit cancer cell growth.

Research has found that greater consumption of fish may be linked to a lower risk of prostate mortality, while another 2025 study concluded that there was an association between omega-3 intake and lower prostate cancer risk. However, more research is needed, as study results have been mixed.

5. Brazil Nuts

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Brazil nuts are high in selenium and zinc, minerals with antioxidant and anti-inflammatory properties. Though evidence is mixed, some studies suggest that these minerals may disrupt cancer cell progression.

In a review of multiple studies, data showed that supplementing with selenium lowered the odds of developing prostate cancer and slowed tumour growth after diagnosis. In another study, researchers found that higher dietary intake of zinc was linked to a 36% reduced risk of death from prostate cancer.

6. Flaxseed and Flaxseed Oil

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Flaxseeds and flaxseed oil are packed with antioxidant and anti-inflammatory nutrients, known to promote digestion and heart health.

They may also act against prostate cancer. This may be because flaxseeds contain healthy fats, specifically omega-3 alpha-linolenic acid (ALA), and lignan, a phytoestrogen. Both of these have potential anti-cancer properties.

In particular, research suggests that flaxseed’s unique nutritional makeup may help prevent hormone-driven cancers, including breast and prostate cancer. However, more research is needed to confirm any effect.

7. Guava

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Vitamin C-rich guava is high in lycopene, the powerful antioxidant also found in tomatoes. Guava also contains other plant compounds with antioxidant and anti-inflammatory properties, which may act against cancer cells.

In clinical studies, guava extracts stopped prostate cancer cells from forming and spreading. Though these results are promising, there haven’t been trials in humans; further research needs to be done.

8. Pumpkin Seeds

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Pumpkin seeds pack a nutritional punch—they’re well-known for offering fibre, protein, healthy fats, and a range of vitamins and minerals.

Pumpkin seeds’ zinc, selenium and anti-inflammatory plant compounds may be particularly helpful for prostate health. In particular, one bioactive compound called cucurbitacin has been shown to fight prostate cancer cells in trials not done in humans.

In one small, older study, daily supplements of pumpkin seed oil (in combination of saw palmetto oil) reduced participants’ blood levels of prostate-specific antigen after three months. High prostate-specific antigen levels can be a sign of prostate cancer. However, more real-world studies need to be done to investigate whether adding pumpkin seeds to your diet can reduce prostate cancer risk.

Following a Prostate-Friendly Diet

Eating fruits and vegetables, seeds, fatty fish, and other foods can be good for both your prostate health and your overall health. In addition to working these foods into your regular diet, be sure to:

• Choose fruits, vegetables, and plant-based proteins when you can: Research suggests that men who follow largely plant-based diets have a lower risk of developing prostate cancer. Plant-based foods also contain a variety of phytonutrients, or plant compounds that have beneficial effects on overall human health.
• Limit red meat and high-fat dairy: Some studies have linked heavy consumption of red meat, processed meat, and/or high-fat dairy with a greater risk of prostate cancer.
• Reduce your consumption of sugar and saturated fats: Watch out for foods high in refined sugar and unhealthy saturated fat, as these can raise prostate cancer risk.

https://www.health.com/foods-that-support-prostate-health-12099012