Foods that Support Prostate Health

Making changes to your diet may not only improve your wellbeing. It can also help reduce your risk of developing prostate problems such as prostate cancer. According to the American Cancer Society, prostate cancer affects 1 in 8 men in the United States.

There are a few theories on how your diet affects your prostate health. Some experts believe that a high-fat, high-sugar diet can increase your risk of developing prostate cancer. Some studies associate diets high in dairy and calcium with an increased risk of the disease.

As you consume less sugar, fat, and dairy, try adding more of these foods to your diet.

Broccoli

Some researchers believe broccoli produces chemicals that target and kill cancer cells. It also has lots of fiber and vitamins. Not a fan of broccoli? You can get the same benefits from cauliflower, cabbage, Brussels sprouts, and kale. They’re from the same species of plant but have different tastes and textures.

Adding broccoli to your diet

• Use fresh or frozen broccoli in soups, stir-frys, and other dishes
• Steam as a side dish
• Eat raw by itself or dipped in a low-fat dressing

Tomatoes

Tomatoes have a powerful antioxidant called lycopene that may help reduce your risk of developing prostate cancer. Because lycopene is bound to the cell walls of raw tomatoes, your body has trouble extracting it. Cooked or pureed tomato products—like tomato sauce and juice—typically have the most lycopene.

Adding tomatoes to your diet

• Buy fresh tomatoes from your local farmer’s market
• Drink plain, low-sodium tomato juice
• Add fresh or sun-dried tomatoes to your salads
• Add salsa or sliced tomato to scrambled eggs
• Make a tomato-based soup

Fish

Omega-3 fatty acids are great for your health, but the traditional American diet doesn’t typically contain many. Fatty fish found in cold waters such as salmon, herring, mackerel, sardines, and trout are some of the best sources of omega-3s.

Adding fish to your diet

• If you haven’t liked fish in the past, try different types. Each has a unique flavor.
• Consider cod, flounder, and trout for milder flavors
• Top fish with lemon or tomato sauce
• Add fish to pasta, soup, salad, or sandwiches

Green Tea

Green tea has been used for its health benefits for thousands of years. Evidence suggests that certain compounds in green tea can reduce your risk of prostate cancer by affecting tumor growth, cell death, and hormone signaling.

Adding green tea to your diet

• Replace your morning coffee with green tea
• Try it hot or iced
• If you don’t like the taste by itself, use green tea as the liquid in your smoothies or add green tea powder.

Pomegranates

Like green tea, pomegranates are a rich source of antioxidants. According to the National Cancer Institute (NCI), some compounds in pomegranates can reduce the spread of prostate cancer.

Adding pomegranates to your diet

• Buy 100% pomegranate juice; dilute it with sparkling water
• Eat the seeds from fresh fruit
• Add pomegranate seeds to homemade salad dressing
• Add pomegranate juice to iced green tea

Legumes and Soybeans

Beans, peanuts, chickpeas, and lentils are legumes. These plants contain compounds called phytoestrogens, which can have cancer-fighting effects.

Adding legumes and soybeans to your diet:

• Swap out meat for plant protein—try meatless Mondays or even switching to a plant-based diet
• Make homemade hummus with blended chickpeas; use it as a dip for veggies or whole grain bread
• Make black bean burgers
• Cook with tofu—flavor it with sauces, add to stir-frys, or brown it on the stove

Final Thoughts

Certain foods can interact with different prescriptions and therapies, so check with your primary care provider before changing your diet—especially if you’re being treated for prostate cancer.

Even as you’re eating healthier, it’s important that you still see your doctor for regular prostate cancer screenings—visit frederickhealth.org/primarycare to make an appointment.