The prostate is a small gland that plays an important role in male reproductive health. As men age, the prostate can be affected by conditions such as benign prostatic hyperplasia (BPH), prostatitis, or prostate cancer. While diet alone cannot prevent or cure these conditions, research shows that certain foods support prostate health and may reduce risk factors. Here are 10 evidence-based foods worth including in your diet.
1. Tomatoes (Rich in Lycopene)
Tomatoes are one of the best-researched foods for prostate health. They contain lycopene, a powerful antioxidant linked to a lower risk of prostate cancer progression. Cooking tomatoes, such as in sauces or soups, enhances lycopene absorption.
- Best sources: cooked tomatoes, tomato paste, tinned tomatoes.
- Evidence: Studies suggest regular tomato consumption may reduce oxidative stress and DNA damage in prostate cells.
2. Cruciferous Vegetables (Broccoli, Cauliflower, Kale, Brussels Sprouts)
Cruciferous vegetables contain sulforaphane and indole-3-carbinol, compounds that support detoxification and protect against cellular damage.
- Why they help: They may influence hormone metabolism and support the body in reducing cancer-promoting processes.
- Practical tip: Light steaming helps retain these beneficial compounds.
3. Fatty Fish (Salmon, Mackerel, Sardines)
Fatty fish provide omega-3 fatty acids, which have anti-inflammatory properties. Chronic inflammation is linked to prostate enlargement and cancer progression.
- Omega-3s may help slow tumour growth and support cardiovascular health, which is often a concern in men with prostate conditions.
- Aim: 2 portions of oily fish per week as recommended by the NHS.
4. Pomegranate
Pomegranates are rich in polyphenols with strong antioxidant activity. Some studies suggest pomegranate juice may slow PSA (prostate-specific antigen) doubling time in men treated for prostate cancer.
- Best form: fresh pomegranate seeds or unsweetened juice.
- Clinical evidence is still developing, but early findings are promising.
5. Green Tea
Green tea contains catechins, particularly epigallocatechin gallate (EGCG), which has been studied for its anti-cancer properties.
- Research indicates green tea may lower the risk of prostate cancer development and progression.
- Replace one daily tea or coffee with unsweetened green tea for regular benefits.
6. Nuts & Seeds (Pumpkin Seeds, Brazil Nuts, Flaxseeds)
- Pumpkin seeds: rich in zinc, essential for prostate function.
- Brazil nuts: an excellent source of selenium, which may help protect cells from oxidative damage (though excess intake should be avoided).
- Flaxseeds: provide lignans and omega-3s, linked to hormone balance and reduced inflammation.
7. Berries (Blueberries, Strawberries, Raspberries)
Berries are packed with antioxidants such as vitamin C and anthocyanins. These compounds combat free radicals and support immune health.
- Vitamin C may also support urinary tract health, important in men with prostate enlargement.
- Aim: a handful of mixed berries daily, fresh or frozen.
8. Soy Products (Tofu, Edamame, Soy Milk)
Soy contains isoflavones, plant-based compounds that may protect against prostate cancer.
- Populations with higher soy intake tend to have lower prostate cancer rates.
- Isoflavones may modulate hormone activity in a protective way.
- Good options: unsweetened soy milk, tofu, tempeh, edamame.
9. Whole Grains & Legumes
Whole grains and legumes (lentils, chickpeas, beans) are rich in fibre, vitamins, and plant sterols.
- Fibre supports hormone balance by helping regulate oestrogen and androgen metabolism.
- Plant sterols may help reduce PSA levels and support urinary flow.
- Choosing wholemeal bread, oats, or beans regularly can contribute to overall prostate health.
10. Garlic & Onions
Allium vegetables such as garlic and onions contain sulphur compounds that may inhibit cancer-promoting processes.
- Some studies suggest men who eat more garlic have a lower risk of developing prostate cancer.
- They also support heart health and immunity, which indirectly benefit prostate wellbeing.
Quick Reference Chart: Foods for Prostate Health
| Food | Key Nutrients/Compounds | Main Benefits for Prostate Health |
| Tomatoes | Lycopene (antioxidant) | May lower prostate cancer risk, reduces oxidative stress |
| Cruciferous Vegetables | Sulforaphane, Indole-3-Carbinol | Supports detoxification, regulates hormones |
| Fatty Fish | Omega-3 fatty acids | Anti-inflammatory, may slow tumour growth |
| Pomegranate | Polyphenols | Antioxidant, may slow PSA doubling time |
| Green Tea | Catechins (EGCG) | Protective against prostate cancer development |
| Nuts & Seeds | Zinc, Selenium, Lignans, Omega-3s | Supports prostate function, reduces inflammation |
| Berries | Vitamin C, Anthocyanins | Protects cells, supports urinary health |
| Soy Products | Isoflavones | May reduce risk of prostate cancer, modulates hormones |
| Whole Grains & Legumes | Fibre, Plant Sterols | Helps regulate hormone balance, supports urinary flow |
| Garlic & Onions | Sulphur Compounds | May inhibit cancer-promoting processes |
Putting It All Together
A diet that supports prostate health is balanced, plant-rich, and includes healthy fats, lean proteins, and whole foods. The Mediterranean diet, which incorporates many of the foods listed above, is one of the most evidence-based dietary patterns for both cardiovascular and prostate health.
Key Takeaways
- Tomatoes, cruciferous vegetables, and fatty fish are among the most studied foods for prostate health.
- Antioxidants, omega-3s, and plant compounds play a protective role against oxidative stress and inflammation.
- Diet should be part of a broader lifestyle approach including regular exercise, healthy weight maintenance, and medical check-ups.
Medical Disclaimer
This information is for general educational purposes and is not a substitute for professional medical advice. Men with urinary symptoms, elevated PSA, or concerns about prostate cancer should consult a qualified healthcare professional.
Concerned About Your Prostate Health?
If you have concerns about your prostate or are experiencing symptoms such as urinary changes, contact 108 Harley Street to schedule an appointment with a prostate specialist. Our experienced team provides advanced diagnostic and treatment options tailored to your needs.