10 Foods Protect Your Prostate Health

Prostate Health

Half of all men over 60 suffer from the discomfort and pain of benign prostate hyperplasia (BPH) an unaffected condition that leads to a frequent urge to urinate, an inability to stop the flow of urine and pain when urinating.

Other diseases which affect the prostate are prostatitis which is a bacterial condition that causes temporary discomfort and pain. It can also lead to prostate cancer. It is a problem that affects approximately 1 out of 8 males at some time in their lives.

Many men can find relief from an overly large or inflamed prostate with an amalgamation of lifestyle and diet changes, as well as supplements to improve the health of their prostate. Consider incorporating these ten food items into your diet to increase the condition of your prostate.


The vibrant red color of tomatoes is due to the antioxidant lycopene. It is a potent carotenoid which helps lower the levels in blood of antigen which is a protein that is linked to inflammation in the prostate and BPH. A study conducted at Harvard University involving 47,894 men discovered that eating two portions of tomato sauce every week decreased the risk of developing prostate cancer by 23% when compared with men who did not eat tomatoes-based products.

In a different study, 15 mg of lycopene a day has been proven to slow the development of BPH. Our bodies have a difficult digesting lycopene derived from fresh tomatoes. Therefore, cooking or processing tomatoes like pasta sauces and purees are ideal! The reason for this is that the cooking process dissolves cell walls, making the lycopene bioavailable. However, beware of sauces which contain sugar that has been added.


Garlic onions, garlic, and leeks all have protective compounds known as alliums. Garlic is one of them. It has been used for a long time to treat a range of illnesses, including high blood pressure and an insufficient immune system. Recent studies have revealed that diets rich in garlic can lower the chance of BPH and ease urinary tract infections that are commonly caused by an overly large prostate.

A study comparing food habits and diets among 2820 males discovered that those who frequently consumed garlic were at a lower risk of 28% of BPH when compared with men who had never eaten garlic. A different population-based study conducted in China discovered that those who consumed at least 10 grams of allium-rich foods every day reduced the risk of developing prostate cancer, as compared to those who consumed only a small amount of garlic. Other studies, however, have found no protective effect against cancer.

Cruciferous Vegetables

There is evidence of a connection between higher consumption of cruciferous vegetables and a lower chance of developing prostate cancer. Cruciferous veggies like cabbage, broccoli, cauliflower and kale are all laced with an ingredient called sulforaphane that is believed to attack and kill cancerous cells while protecting healthy cells. It has been described as the top phytochemical stimulant of phase-2 enzymes. These can fight carcinogens, and could lower the risk of developing prostate cancer.

Broccoli is the most food source for sulforaphane. tomatoes and broccoli have been proven that it is more successful in shrinking tumors when eaten in combination rather than on its own. They work by affecting various cancer-fighting pathways, and thus can have a beneficial effect when eaten together.


Different varieties of peppers have distinct nutritional profile. Bell peppers are the most high in Vitamin C levels of all food items (yes even citrus!) and can help reduce inflammation and swelling that is caused by an overly large prostate. Vitamin C can also act as diuretic, something that some men believe improves urine flow.

The high-dose intravenous administration of vitamin C may be just as effective as antibiotics in combating infections. It’s even been proven to reduce the amount of prostate cancer tumors. Jalapeno peppers are rich in of capsaicin, which is the component that gives the peppers their zing.

Research suggests that capsaicin causes “cancer cells commit suicide” One study revealed that capsaicin was responsible for deaths of up to 80 percent in cancerous cells.

However, you’d need to consume as much as eight peppers each week to experience these benefits, which isn’t realistic. The medical community is trying to make use of the potential of capsaicin for future medications, for the moment it is best to add a few varieties of peppers into your daily diet to ensure good prostate health.


A tiny amount of nuts can be among the most nutritious snacks you can get. Brazil nuts, specifically are high in vitamin E and selenium, and are regarded as the superfood that fights cancer. Vitamin E helps maintain the integrity of cell membranes, while selenium increases testosterone levels, enhances the quality of sperm and its motility and helps strengthen the immune system to fight off diseases.

A study conducted over five years found that taking a daily dose of selenium lowered risks of developing prostate cancer by about 63 percent while colon cancer was reduced by 58% as well as lung cancer risk by percent. A mere two or four nuts per day will provide enough minerals and vitamins to sustain prostate health. Do not cook them since this could harm the delicate mineral and vitamin content.

Soya-Based Foods

Soya-rich foods like tempeh, tofu as well as edamame and soya milk beans are staples of the diet in a variety of Asian countries. They also have lower incidences in prostate cancer compared to Western countries in which soya consumption is minimal. Soya is the only source of isoflavones such as such as daidzein and genistein that act as the hormone estrogen.

Research suggests that genistein in particular can trigger the death of cancerous cells and increase the effectiveness of radiation on cancerous cells.

Studies on population health have also revealed that there is a connection between high-soya consumption and a lower prostate cancer risk. The addition of 2 ounces of soya to your diet for a month could reduce the prostate-specific antigen (PSA) levels that are used to test for prostate cancer by 13 percent. There is a pros and cons to taking in large amounts of soya. Apart from the advantages that were mentioned earlier, soya may create fluctuation in hormone levels which is why it is advised to consume it at a moderate level.

Pumpkin Seeds

Pumpkin seeds are among the most nutritious sources of zinc. This is beneficial since 75% of the men with an enlarged prostate are deficient in zinc. Men lose zinc every seminal production and require more zinc than ladies. In the majority of cases, zinc deficiency results in an enlarged and inflamed prostate. Research has revealed that people suffering from prostatitis typically have zinc levels that are 90 percent lower than those in healthy prostates. increasing the amount of zinc consumed to 100mg every day effectively reduced the size of a swelling prostate, and helped relieve symptoms in 70 percent of cases.

Oily Fish

Freshwater fish that are oily like sardines, salmon mackerel, trout, and herring are all high of omega-3 fatty acids, which have been proven to decrease inflammation. A recent study showed that diets high in omega 3 aid in preventing the spread and growth in prostate cancer cell and suggested that deficiency could be a cause of prostate issues.

The common western diet contains an imbalance in Omega 3 and 6, fats. While omega 6’s that are pro-inflammatory (such as the ones found in vegetable oils) are necessary to protect the body from injury and infection however, they can also cause damage when consumed in large amounts. There is a need for omega 3’s with anti-inflammatory properties to counteract their impacts. Make sure to consume 2 portions of salmon per week. One portion is oily so that you can get sufficient amounts of omega 3.

Saw palmetto

Saw palmetto can be described as a palm shaped plant that is native to North America and has a long tradition of use for treating BPH. It is a fruit that is that is rich in fatty acids and phytosterols. It is believed to decrease the body’s conversion of testosterone into DHT and reduce the symptoms of enlarged prostate, including the need to urinate often. Just steep a teaspoon of these dark-colored berries boiling water for 5 minutes, then consume it twice a day. Some men also find that Saw palmetto supplementation offer a more convenient and more cost-effective method of taking an even dose.

Green Tea

Green tea is a rich source of an antioxidant family known as catechins. A study showed that men suffering from BPH who took 500 mg of green tea every day for six weeks saw improvements in urinary flow, less inflammation, and improved health and quality of life. Another study revealed the consumption of more than 5 cups green tea every daily could lower the risk of developing prostate cancer through a reduction in amounts of the hormone insulin-like factor 1 (IGF-1). The leaves of green tea are brewed for at least 5 minutes to release their healthy substances.

Food sources to Keep away from

Certain foods can be harmful on the function that the prostate. Although they don’t have to be completely avoided however, they should be consumed in moderation

  • Dairy is the most effective food source for calcium, which is essential to maintain strong bones. The consumption of a normal amount of dairy produce won’t cause prostate issues, however high amounts exceeding 2000IU per day could cause. Dairy products raise amounts of the protein known as insulin-like growth factor I (IGF-1) which has the presence of high levels of IGF-1 is associated with increased risk of cancer. Two research studies from Harvard University have found that those who consumed milk regularly were at risk of a 30% to 60% higher chance of getting cancer compared with those who did not drink milk in any form.
  • Processed and red meats: You should limit your intake of animal protein such as lamb, beef, pork, lamb bacon, ham, bacon, and sausages because large quantities can raise the chance of developing aggressive prostate cancer. A study also found that consuming red meat raised chances of developing BPH by 38 percent. Research has also proven that when your diet is high in vegetables, taking your meat consumption in moderate amounts (once up to twice per week) isn’t likely to increase the chances of developing prostate issues.
  • saturated fats: Saturated fats are necessary in moderation, however excessive consumption can increase the chance of developing prostate issues. A study showed that men who ate over 40 percent in their daily calories from fats were at risk of a 30% increase in the risk of BPH in comparison to those who were on a low-fat diet.

If you’ve noticed changes in your prostate or are worried concerning the prostate’s health, talk with your physician. While it’s not uncommon to find them the doctor can identify any serious issues and put your mind at relaxed.