Worried about your prostate health? If you’re pushing 40 or already over that line, it’s definitely time to start thinking about it. Many men begin developing an enlarged prostate as they age. Your risk for prostate cancer also jumps after 40. But what can you do to reduce your risks and protect your prostate health?
There’s a lot at play here and there’s no single solution that will guarantee a healthy prostate. You really need a combination of things — exercise, good sleep, limiting dangerous foods, and consuming the right ones.
Yes, you read that correctly. Your diet plays a major role in maintaining prostate health. While avoiding certain foods is essential, incorporating the right ones can provide the nutrients and compounds your body needs to keep your prostate functioning well.
What Every Man Should Know about Prostate Health
Before we tackle the 10 best foods for prostate health, let’s get a better understanding of what the prostate is and what it does.
What is the prostate?
The prostate is a small, walnut-sized gland that sits below the bladder and in front of the rectum. It’s responsible for adding fluid to your semen. It’s also responsible for helping push semen through your urethra during ejaculation. So, it’s a big part of your overall physical and sexual health.
What problems affect the prostate?
The prostate is pretty low maintenance. You don’t need to worry about giving it a workout every day and it doesn’t get fat and flabby (although it does grow over time). The most common problems the prostate experiences are cancer, benign prostatic hyperplasia (an overlarge prostate), and prostatitis (inflammation of the prostate).
What role does diet have on the prostate?
Your diet has a pretty big impact on prostate health. For instance, some foods support a healthy prostate and help it do its job, while others make inflammation worse, or even increase your risk of developing prostate cancer. For a full rundown on the foods you need to avoid, check out our post, Ten Worst Foods for Prostate Health.
Now that the introduction’s over, let’s explore the top ten foods that support prostate health and how you can easily incorporate them into your routine.
The Big List of What to Eat: The 10 Best Foods for Prostate Health
Wondering what foods can support a healthy prostate? Our list isn’t comprehensive, but we did choose the 10 best foods for prostate health based on current scientific research. You’ll find that this list is heavy on veg and lean protein and lacks red meat. That doesn’t mean that you can’t chow down on a thick-cut steak or indulge in a smash burger from time to time but understand that those foods should make up a minority of your diet if you’re serious about prostate health.
1. Tomatoes
Tomatoes are rich in lycopene, a powerful antioxidant that has been shown to support prostate health. Cooking tomatoes in sauces, soups, or stews makes the lycopene more bioavailable, so don’t shy away from heating them up. However, not all tomato-based products are created equal. Condiments like ketchup are loaded with excess sugar and should be limited or avoided entirely.
2. Broccoli
Vegetables like broccoli are packed with sulforaphane, a compound that may help protect against prostate cancer. Whether you steam it, roast it, or toss it into a stir-fry, broccoli is a must for your prostate-friendly diet. There are other veggies in the same family that offer similar benefits, like Brussels sprouts, cabbage, cauliflower, turnips, arugula, and others.
3. Berries
Strawberries, blueberries, and raspberries are loaded with antioxidants that combat oxidative stress. This is crucial for maintaining healthy cells in your prostate and reducing inflammation. Combine those berries with the power of oats in overnight oats, hot oatmeal, or another option to get heart-health benefits.
4. Nuts and Seeds
Pumpkin seeds and walnuts are rich in zinc, which is important for good prostate health. Zinc helps regulate testosterone levels and supports overall reproductive health. Snack on a handful or sprinkle seeds over salads for an easy boost.
5. Green Tea
Green tea contains catechins, a type of antioxidant linked to lower risks of prostate issues. Make it part of your morning routine or switch to green tea as your go-to afternoon beverage. For something more targeted, our Vitality Blend combines potent herbs like ginger and turmeric to support men’s health.
6. Fatty Fish
Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which help reduce inflammation and improve blood flow. Better circulation supports a healthy prostate, so aim to include fatty fish in your meals a couple of times a week.
7. Pomegranate
Pomegranates are loaded with antioxidants that protect prostate cells from damage. Their juice has been studied for its potential role in slowing the progression of prostate cancer. Sip on pomegranate juice or sprinkle the seeds over your favorite dishes.
8. Legumes
Beans, lentils, and chickpeas are excellent sources of plant-based protein and fiber. These nutrients help maintain hormonal balance and support a healthy weight, both of which are important for prostate health.
9. Whole Grains
Brown rice, quinoa, and oats are high in fiber, which can aid digestion and reduce inflammation. Whole grains also support cardiovascular health, which is closely linked to prostate function.
10. Garlic
Garlic has natural anti-inflammatory and immune-boosting properties. Studies suggest it may reduce the risk of prostate cancer. Add fresh garlic to your cooking or enjoy it roasted for a sweeter flavor.
How to Make These Foods Part of Your Routine
Incorporating these foods doesn’t have to be complicated. Start small by adding a side of broccoli to your dinner or swapping sugary snacks for a handful of nuts. Pair these dietary changes with a cup of tea designed for men’s health. Our Energy Blend and Fasting Blend offer natural, balanced support for your overall well-being.
The Bottom Line
Your prostate health depends on the choices you make every day. By focusing on nutrient-dense, antioxidant-rich foods, you’re giving your body the tools it needs to stay strong and healthy. Start making these changes now, and your prostate will thank you for years to come.