As men age—especially beyond 60—maintaining prostate health becomes increasingly important. While regular check-ups and screenings are essential, your everyday food choices also play a powerful role. In this post, we’ll cover the 12 best foods for prostate health, each backed by nutritional science and easy to include in your meals. Plus, we’ve added 4 surprising bonus picks that deserve a spot on your plate. Whether you’re focused on prevention or supporting overall wellness, these foods are a simple, natural place to start.
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This post is for informational purposes only and should not be used in place of the advice of a medical professional. Always consult your physician or other healthcare provider before changing your diet
🥦 1. Broccoli
Broccoli is a cruciferous vegetable packed with isothiocyanates—natural compounds that help fight free radicals and may reduce the risk of advanced prostate cancer. Including broccoli regularly in your meals can support your immune system and help protect against cellular damage.
Try it steamed, roasted, or raw alongside healthy fats like olive oil and other nutrient-rich foods. Broccoli goes well with other healthy foods like olive oil, whole grains, and cold-water fish.
🍅 2. Tomatoes
Tomatoes are rich in lycopene, an antioxidant linked to lower prostate cancer risk. Cooked tomatoes (like in sauces or soups) enhance lycopene absorption. Lycopene also helps combat oxidative stress and inflammation—two key factors in prostate health.
Pair tomatoes with olive oil to increase absorption and boost both prostate and heart health. Adding tomatoes to salads, soups, or main dishes is a practical way to support a healthy prostate.
🍵 3. Green Tea
Green tea contains catechins, powerful antioxidants that may help reduce inflammation and slow the growth of prostate cancer cells. While it’s not a cure, drinking green tea regularly may complement a healthy lifestyle, especially when combined with other nutrient-rich foods and regular activity.
For more information about the role of green tea, visit this page on green tea and enlarged prostate.
🐟 4. Salmon
Salmon is a top source of omega-3 fatty acids, which support prostate health by reducing inflammation and supporting hormone balance. Replacing red meats with salmon or other cold-water fish can help reduce prostate cancer risk and support heart health—two major concerns for aging men.
🫐 5. Berries
Berries like blueberries, strawberries, and raspberries are loaded with antioxidants that protect prostate cells from oxidative damage. They’re also helpful for maintaining a healthy weight, which may lower the risk of prostate enlargement. Add them to yogurt, oatmeal, or snack on them fresh.
Top your yogurt or whole grains with fresh berries, or pack them as a snack. Small changes like these can improve your diet and support overall health.
🍎 6. Pomegranate
Pomegranate is high in polyphenols—plant compounds that may slow the progression of prostate-specific antigen (PSA) levels. While more research is needed, adding pomegranate juice or seeds to your diet may support prostate and cardiovascular health.
Some research has looked into the effects of pomegranate juice on prostate issues, including prostate inflammation and prostate-specific antigen levels. While early studies showed that pomegranate extract might slow the growth of prostate cancer cells in lab tests, larger human trials didn’t show clear evidence that drinking pomegranate juice leads to a reduced risk of prostate cancer. For more details, see the review on pomegranate in prostate cancer.
🍊 7. Citrus Fruits
Citrus fruits like oranges, lemons, and grapefruit are excellent sources of vitamin C, which helps protect cells and may reduce inflammation in the prostate. They’re also low in calories and support immune function—an easy, refreshing addition to your daily routine.
Try having at least one citrus fruit each day as part of your balanced diet. You can add orange slices to breakfast, or drink a glass of lemon water.
🌰 8. Brazil Nuts
Brazil nuts are incredibly rich in selenium, a mineral linked to reduced prostate cancer risk. Just 1–2 nuts per day can meet your selenium needs—more isn’t better. Include them as a snack or chop them into salads and oatmeal for an easy nutrient boost.
Research on Brazil nuts and prostate health shows a possible link to a lower risk of prostate cancer.
🎃 9. Pumpkin Seeds
Pumpkin seeds are a great source of zinc, which is vital for maintaining prostate tissue and hormone balance.
Eating pumpkin seeds has been linked to fewer symptoms of an enlarged prostate and benign prostatic hyperplasia. They may also improve hormone levels in the prostate gland. They’re also rich in plant-based fats that support overall wellness.
Sprinkle them into salads, yogurt, or eat them as a simple snack.
🌱 10. Soybeans and Legumes
Soybeans, lentils, and chickpeas are rich in isoflavones and plant-based protein. These help regulate hormone levels and may lower prostate cancer risk.
Replace some red meats with legumes in soups, salads, or grain bowls to support both heart and prostate health.
🧄 11. Garlic
Garlic’s anti-inflammatory and immune-supporting compounds make it a valuable addition to a prostate-healthy diet. It may help reduce the risk of prostate enlargement and improve urinary flow.
Add garlic to soups, sauces, or roasted vegetables for both flavor and health benefits.
🫒 12. Olive Oil
A staple in the Mediterranean diet, olive oil offers heart-healthy fats that may also reduce inflammation in the prostate. Use it for cooking, in dressings, or as a butter substitute. Replacing saturated fats with olive oil can support overall hormone balance and lower cancer risk.
🌟 Honorable Mentions – Bonus Picks Worth Trying
While not in the top 12, these honorable mentions offer nutrients that contribute to a healthy prostate and overall wellness:
Check out this quick table:
| Food | Key Benefit |
|---|---|
| Avocados | Rich in beta-sitosterol |
| Mushrooms | Potentially fight cancer cells |
| Turmeric | Powerful anti-inflammatory and antioxidant properties |
| Walnuts | Omega-3s, good fats |
These foods are easy to add to soups, stews, or snack plates and work well with the rest of your prostate-friendly meal plan.
🧾 Practical Tips for Adding These Foods to Your Diet
Meal Planning Made Easy
- Add broccoli, bok choy, or Brussels sprouts to your weekly meals
- Start your day with oatmeal topped with berries and pumpkin seeds
- Use olive oil instead of butter or margarine when cooking
- Include salmon once a week in place of red meat
- Snack on Brazil nuts or roasted chickpeas
- Replace sugary drinks with green tea or lemon water
Lifestyle Additions That Make a Difference
- Get regular exercise to help regulate hormones and manage weight
- Choose whole foods over processed snacks and fried foods
- Aim for a Mediterranean-style diet rich in fruits, vegetables, and healthy fats
- Schedule regular check-ups and discuss prostate screenings with your provider
- Stay hydrated and maintain a healthy body mass index (BMI)
🔍 How Diet Influences Prostate Health
Your diet directly impacts the health of your prostate gland. Nutrients like lycopene, selenium, zinc, and omega-3s help protect cells and manage inflammation. Cruciferous vegetables, citrus fruits, legumes, and healthy fats are key players.
Avoiding red meat, processed foods, and excess dairy can reduce risk factors. Pair smart eating with regular screenings and exercise for the best results.
✅ Conclusion
Supporting prostate health doesn’t require a major overhaul—just small, consistent choices. Incorporating more of these 12 powerful foods (plus the 4 bonus picks!) can help reduce inflammation, support hormone balance, and protect your prostate as you age. Talk to your healthcare provider before making any significant dietary changes, and here’s to staying healthy and strong at every stage of life.
Frequently Asked Questions
Have Questions About Prostate Health and Nutrition?
You’re not alone. Below are some of the most frequently asked questions about how food choices can support prostate health—especially for men over 60. Whether you’re focused on prevention or managing existing concerns, these answers can help guide smarter, healthier decisions.
What are the best foods to eat for prostate health?
Some of the top foods that support prostate health include broccoli, tomatoes, salmon, green tea, berries, garlic, and pumpkin seeds. These foods are rich in antioxidants, healthy fats, and anti-inflammatory nutrients that may help reduce the risk of prostate enlargement and prostate cancer.
Can diet help prevent prostate cancer?
Yes, while no food can guarantee prevention, a diet rich in fruits, vegetables, healthy fats, and plant-based proteins may lower the risk of prostate cancer. Lycopene from tomatoes, omega-3s from salmon, and sulforaphane from cruciferous vegetables like broccoli are especially helpful.
What foods should I avoid for prostate health?
Try to limit or avoid red and processed meats, high-fat dairy, fried foods, and sugary snacks. These can promote inflammation and may be linked to a higher risk of prostate issues.
Is green tea good for the prostate?
Yes, green tea contains catechins—powerful antioxidants that may reduce inflammation and slow the growth of prostate cancer cells. It’s a popular natural option for supporting prostate health.
How does zinc affect prostate health?
Zinc is essential for maintaining healthy prostate tissue. Foods like pumpkin seeds and legumes are rich in zinc and can help support hormone balance and prostate function as men age.
Are supplements better than food for prostate health?
Whole foods are usually the best source of nutrients for prostate health. While some supplements may help, they should not replace a balanced diet. Always consult your healthcare provider before adding supplements to your routine.