{"id":58624,"date":"2023-05-30T15:32:23","date_gmt":"2023-05-30T19:32:23","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=58624"},"modified":"2025-05-21T12:19:46","modified_gmt":"2025-05-21T16:19:46","slug":"foods-for-prostate-health","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/foods-for-prostate-health\/","title":{"rendered":"The 5 best foods for prostate health"},"content":{"rendered":"

Most people have heard of the prostate, but only a few can tell you what it actually <\/span>does<\/span><\/i>. This small part of the male reproductive system plays a not-so-small role in male fertility by helping to produce semen, and the prostate\u2019s proximity to the bladder means it can also impact urination.<\/span><\/p>\n

\u201cFor a gland the size of a walnut that\u2019s tucked away out of sight and out of mind, a man\u2019s prostate can have its fair share of problems,\u201d says <\/span>David Samadi<\/span>, MD, a New York City-based prostate cancer surgeon and urologist.<\/span><\/p>\n

Prostate cancer affects about <\/span>13 out of every 100 American men<\/span>, and prostate enlargement, or <\/span>benign prostatic hyperplasia<\/span> (BPH), is so common it affects about 50% of men between the ages of 51 and 60. BPH can cause frustrating symptoms and more severe complications if left untreated.\u00a0\u00a0<\/span><\/p>\n

Like many other health conditions, Dr. Samadi<\/a> says the best approach to preventing prostate problems is a regimen of regular exercise, stress management, adequate sleep, avoiding smoking and excessive alcohol consumption, and\u2014of course\u2014eating a healthy diet. But what, exactly, does a healthy prostate diet look like? Here are the five best foods for prostate health (and four you should limit or avoid).<\/span><\/p>\n

How does diet affect prostate health?<\/span><\/h2>\n

If you\u2019re wondering how what you eat affects a small gland in your reproductive system, the answer is in your cells, says <\/span>Dan Sperling<\/span><\/a>, MD, medical director of Sperling Prostate Center in Delray Beach, Florida. Eating a typical Western diet of red meat, processed meats, fried foods, high-fat dairy, high-sugar drinks, and prepackaged foods causes chronic inflammation which puts \u201cconstant demands on your body\u2019s cells,\u201d according to Dr. Sperling.<\/span><\/p>\n

This stress on healthy cells, adds Dr. Sperling, can cause mutations that increase your risk of cardiovascular disease and diabetes. These mutations can lead to prostate inflammation, abnormal precancerous prostate cells, and prostate cancer itself.\u00a0<\/span><\/p>\n

The good news? Eating anti-inflammatory foods can decrease your risk for prostate problems and, in some cases, reverse some of the damage done before it turns into a bigger problem, says Dr. Sperling.\u00a0<\/span><\/p>\n

One of the most common <\/span>anti-inflammatory diets<\/span><\/a> is the Mediterranean diet, which is not a \u201cdiet,\u201d per se, so much as a style of eating. The focus is on fresh fruits and vegetables, whole grains, lean poultry, fish rich in omega-3 fatty acids, and nuts, seeds, and legumes high in monounsaturated and polyunsaturated healthy fats.<\/span><\/p>\n

According to <\/span>Kimberley Wiemann<\/span><\/a>, MS, RDN, a Long Island-based dietitian, the research is inconclusive in tying any specific diet to a reduced risk of prostate cancer. Still, some studies have shown that people whose diets were closely aligned with the Mediterranean diet or the DASH diet were <\/span>less likely to be diagnosed with an aggressive prostate cancer<\/span><\/a>.<\/span><\/p>\n

\u201cBoth of these diets are rich in fresh fruits, vegetables, lean protein, and whole grains,\u201d says Wiemann, who notes that it\u2019s widely accepted that a balanced diet rich in these foods can help reduce the risk of cancers, including prostate cancer.<\/span><\/p>\n

The Mediterranean and DASH diets aren\u2019t the only anti-inflammatory options out there, but the evidence isn\u2019t quite as strong yet for experts to recommend other diets for prostate health. The keto diet, for example, may <\/span>contribute to a reduction in insulin. Couple that information with studies<\/a> showing that insulin reduction may inhibit tumors in different ways,<\/span> and excitement about the potential for dietary treatment of cancer is naturally growing. There are still ongoing clinical trials looking at this connection.\u00a0<\/span><\/p>\n

5 foods to eat<\/span><\/h2>\n

Many types of foods are considered anti-inflammatory. However, a few have been specifically studied for their benefits in treating or preventing prostate cancer and BPH. When in doubt, says Dr. Sperling, think about your heart: \u201cA general rule of thumb: If it\u2019s good for the heart, it\u2019s good for the prostate.\u201d\u00a0<\/span><\/p>\n

1. Fatty fish<\/span><\/h3>\n

The Mediterranean diet heavily emphasizes eating fatty or oily fish, a strategy you should definitely adopt if you\u2019re concerned about prostate health.\u00a0<\/span><\/p>\n

\u201cCold-water, fatty fish like salmon, albacore tuna, halibut, sardines, trout, and mackerel\u2026are high in heart-healthy omega-3 fatty acids, which prevent inflammation the way saturated animal fats cause it,\u201d Dr. Samadi says. \u201cThese omega-3-rich fish have also been linked to a lower risk of high-grade prostate cancer and a decreased mortality rate of prostate cancer.\u201d\u00a0<\/span><\/p>\n

Dr. Samadi recommends eating two to three servings of broiled, baked, or grilled fish each week. Getting your omega-3 servings from one of their natural sources can sometimes pack a bigger punch than when you just <\/span>take a supplement<\/span><\/a>.<\/span><\/p>\n

2. Cruciferous vegetables<\/span><\/h3>\n

If you\u2019re not a huge fan of broccoli, cabbage, cauliflower, Brussels sprouts, bok choy, and kale, it\u2019s time to learn to love them. Dr. Samadi says these cruciferous vegetables are exceptionally high in antioxidants, vitamins, minerals, and phytochemicals, which are all excellent for fighting free radicals in the body that can increase the risk of cancers, including in the prostate.<\/span><\/p>\n

But if you have to pick just <\/span>one<\/span><\/i>? Make it broccoli.<\/span><\/p>\n

\u201cBroccoli stands out as a prostate superfood, as it contains a phytochemical called glucoraphanin,\u201d says Dr. Samadi, \u201c[which] research has linked to possibly targeting and preventing cancer cell growth.\u201d<\/span><\/p>\n

3. Pumpkin seeds<\/span><\/h3>\n

While prostate cancer prevention is important, it\u2019s even more common for men to face an enlarged prostate as they age. Focusing on prostate health can improve <\/span>symptoms of BPH<\/span><\/a>, which include urinary frequency and urgency, frequent urination during the night (nocturia), and incontinence.\u00a0<\/span><\/p>\n

One of the easiest and most risk-free ways to improve BPH is by consuming pumpkin products, especially pumpkin seeds and pumpkin seed oil. Both have been shown to <\/span>reduce urinary obstruction symptoms in men with BPH<\/span><\/a>. And while one <\/span>study<\/span><\/a> suggested pumpkin seed oil wasn\u2019t as effective as the medication Flomax (<\/span>tamsulosin<\/span><\/a>) in reducing symptoms, it still had health benefits and, importantly, didn\u2019t cause any side effects.\u00a0\u00a0<\/span><\/p>\n

4. Tomatoes<\/span><\/h3>\n

Another unexpected prostate superfood is the humble tomato, which contains a powerful plant-based compound called lycopene. Lycopene not only gives tomatoes their characteristic red color, but it may help <\/span>reduce the risk of epithelial cancers<\/span><\/a> and <\/span>specifically prostate cancer<\/span><\/a>, says Wiemann, possibly due to its antioxidant properties.\u00a0<\/span><\/p>\n

The only catch? As delicious as fresh tomato wedges are in a summer salad, <\/span>you\u2019ll get far more lycopene per serving by cooking<\/a> your tomatoes<\/span>, such as in a healthy tomato sauce.\u00a0<\/span><\/p>\n

5. Green tea<\/span><\/h3>\n

In addition to foods, there is one particular beverage with cancer-fighting power: green tea.\u00a0<\/span><\/p>\n

\u201cGreen tea has been shown to have protective effects against certain types of cancers, including prostate cancer,\u201d says Wiemann.\u00a0<\/span><\/p>\n

Green tea is bursting with hard-to-pronounce but good-for-you compounds like catechin, epicatechin, xanthine derivatives, and epigallocatechin gallate (EGCG), says Dr. Samadi, which\u00a0<\/span><\/p>\n

can improve prostate health and <\/span>might reduce the risk<\/span><\/a> and aggressiveness of prostate cancer.\u00a0<\/span><\/p>\n

If you\u2019re not a big tea drinker, there are a few ways to start: Green tea can be served warm or iced, with varying degrees of caffeine to suit your preferences; and if you don\u2019t love the flavor, you can add honey, ginger, and other fresh herbs or spices to make it more palatable.<\/span><\/p>\n

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