When it comes to men’s health, what you eat matters. Certain foods for prostate health can calm inflammation, protect cells from damage, and even lower your risk of prostate cancer. At the same time, too much red meat, sugar, or processed snacks may do the opposite. The right dietary choices can give your prostate lasting support.
9 Best Foods for Prostate Health
1. Cruciferous vegetables
Cruciferous vegetables are among the best foods for prostate health and overall well-being. This group includes broccoli, cauliflower, Brussels sprouts, kale, and cabbage. They contain natural substances called glucosinolates. When you eat these foods, glucosinolates break down into other compounds. These help your body clear out harmful toxins and may slow the growth of abnormal cells.
2. Tomatoes and tomato products
A free radical is a tiny, unstable particle in your body that can damage healthy cells if too many build up. Tomatoes are rich in lycopene, a red pigment that works as a powerful antioxidant. This protects prostate cells from stress and damage from free radicals. Cooking tomatoes into sauces or soups releases more lycopene, making it easier for the body to absorb.
3. Fatty fish
Salmon, trout, sardines, and mackerel are excellent sources of omega-3 fatty acids. Swapping fish for red meat a few times each week will provide healthy dietary fats. These fats can ease inflammation and may reduce the likelihood of aggressive prostate cancer.
4. Berries
Berries are rich in antioxidants, like vitamin C, anthocyanins, and flavonols. Adding a mix of berries to breakfasts or snacks can help support the immune system and guard against cell damage.
5. Nuts and seeds
Along with heart-healthy fats, pumpkin seeds, walnuts, almonds, and sunflower seeds supply minerals like zinc and magnesium. Zinc is essential for prostate health because the prostate requires high zinc levels to maintain its normal function. However, moderation, not high-dose supplementation, is key.
6. Green tea
Green tea contains natural compounds called catechins, which have been studied for their ability to slow cancer growth. Replacing soda or other sugary drinks with green tea is a small change that may provide added protection. Choosing a decaf option can also help reduce the chance of bothersome urinary symptoms.
7. Beans, lentils, and soy
Beans and lentils offer fiber and plant-based protein, which help regulate body weight and hormone levels. Soy foods contain isoflavones that may support prostate health and can be a good substitute for overly processed meats.
8. Whole grains
Extra body weight is linked with higher prostate cancer risk. Oats, brown rice, quinoa, and whole-grain breads deliver fiber that supports digestion and helps control weight.
9. Water
Staying well-hydrated keeps the urinary system working smoothly and helps the body flush out waste. Men with an enlarged prostate sometimes cut back on fluids to avoid frequent urination, but this can do more harm than good. The key is to drink enough water throughout the day to stay hydrated. Later in the day, limiting large amounts right before bedtime can reduce nighttime trips to the bathroom.
Foods to Limit
What you leave off the plate matters, too. Some foods can trigger inflammation or contain compounds that your body has to work hard to clear. To better protect the prostate, it helps to cut back on:
- Processed meats such as bacon, hot dogs, and deli slices
- Large portions of red meat
- Highly processed snack foods
- Sugary drinks
Take Care of Your Prostate Health
Eating foods for prostate health and making smart lifestyle choices can support your prostate. But they are not a substitute for regular prostate screenings. Be mindful of potential prostate symptoms, such as:
- Urinating more often than usual
- A weak urine stream
- Trouble starting or stopping urination
- Waking up more than once a night to use the bathroom
If you notice these changes, make an appointment with your doctor to discuss your symptoms and get your prostate exam.
And if you’re 50 or older, it’s time to start annual prostate cancer screenings – call 843.347.2450 to schedule an appointment today!