By Dr. David Samadi
Maintaining optimal prostate health stands as a cornerstone of men’s overall well-being, particularly in light of the concerning statistic of an estimated 299,010 new cases of prostate cancer in 2024. While routine check-ups and medical consultations remain paramount, the incorporation of prostate-friendly foods into one’s diet serves as a supplementary measure to bolster prostate health.
Herein lies a curated selection of nutrient-rich whole foods renowned for their potential to support prostate health and foster holistic wellness – ideas for incorporating them into a daily diet plan:
Tomatoes
Renowned for their versatility and palatability, tomatoes harbor lycopene, an antioxidant that demonstrates promise in reducing prostate cancer risk and impeding prostate tumor proliferation. To optimize lycopene absorption, culinary techniques such as cooking tomatoes or pairing them with healthy fats like olive oil are recommended.
How to use
- Add sliced tomatoes to salads
- Add diced tomatoes to beaten eggs along with herbs for a quick omelet
- Brush tomato halves with olive oil, sprinkle with salt and pepper, then grill until charred and softened
Berries
Beyond their delectable sweetness, berries—such as strawberries, blueberries, and raspberries—abound with antioxidants that shield cells from oxidative damage. Regular consumption of berries augments prostate health and fortifies overall cellular integrity.
How to use
- Blend mixed berries with yogurt or milk, a banana and a handful of spinach or kale for a nutritious smoothie
- Toss mixed berries with mixed greens, sliced almonds or walnuts and crumbled goat cheese
- Layer Greek yogurt with fresh berries and granola for a berry parfait
Cruciferous Vegetables
Sulforaphane, a powerful phytochemical cruciferous vegetable like broccoli, cauliflower, and kale, is linked to a decreased risk of prostate cancer. Recognized by the National Institutes of Health (NIH) for its potential protective role, sulforaphane is effective in preventing the development and progression of prostate tumors.
How to use
- Toss halved Brussels sprouts with olive oil, salt, and pepper and roast in oven
- Make a kale salad by massaging kale leaves with olive oil and lemon juice, then toss with apple slices, toasted walnuts, dried cranberries, and a vinaigrette dressing
- Shred cabbage and carrots, toss with Greek yogurt or mayo, apple cider vinegar, honey, and mustard for a crunchy coleslaw
Green Tea
An unexpected ally in prostate health, green tea harbors catechins—an array of antioxidants endowed with anti-inflammatory and anticancer properties. Consistent consumption of green tea correlates with diminished prostate cancer risk, underscoring its significance as a dietary staple.
How to use
- Start your day with a soothing cup of hot green tea or brew a batch of green tea and let it cool to room temperature, pour over ice and garnish with a lemon wedge
- Blend brewed green tea with frozen fruit, spinach or kale, Greek yogurt and a scoop of protein powder for a nutritious smoothie
- Brew green tea, using it to cook oatmeal instead of water or milk. Add toppings such as sliced bananas, berries, nuts, and a drizzle of honey for flavor
Fatty Fish
Esteemed as a nutritional powerhouse, fatty fish, such as salmon, mackerel, and sardines, boast high Omega-3 fatty acids, renowned for their multifaceted health benefits. From cardiovascular protection to cancer prevention, Omega-3s exemplify their prowess in safeguarding against life-threatening conditions.
How to use
- Marinate salmon fillets in olive oil, lemon juice, garlic, and herbs and grill until cooked through
- Mix canned tuna with Greek yogurt, diced celery, red onion, and a squeeze of lemon for a classic tuna sandwich on whole grain bread
- Fill corn tortillas with grilled or baked fish, shredded cabbage, avocado slices, and salt with lemon wedge and a side of black beans and rice
Pumpkin Seeds
Rich in a phytochemical known for its prostate-protective properties, pumpkin seeds are a potent ally in maintaining prostate health. Consuming approximately 5 grams of pumpkin seeds daily can mitigate benign prostatic hyperplasia, offering a convenient dietary intervention.
How to use
- Make a trail mix combining pumpkin seeds, dried fruit, chopped almonds or walnuuts, and dark chocolate chips
- Sprinkle pumpkin seeds over a bowl of oatmeal or yogurt
- Garnish soups with toasted pumpkin seeds for a crunchy topping
- Add pumpkin seeds to stir-fries for an extra boost of protein and healthy fats
Walnuts
Walnuts emerge as a commendable addition to the dietary arsenal, owing to their abundance of nutrients such as zinc, selenium, and vitamin E—elements intricately linked to prostate health. Moreover, walnuts furnish healthy fats and protein, enhancing their nutritional profile.
How to use
- Layer Greek yogurt with walnuts, granola, and mixed berries for a satisfying parfait
- Add chopped walnuts to stir-fries for a nutritious crunch
- Sprinkle toasted walnuts over pasta dishes for added flavor and texture instead of traditional breadcrumbs or cheese toppings
Garlic
Beyond its culinary appeal, garlic—a member of the allium vegetable family—harbors sulfur compounds that demonstrate potential in safeguarding against prostate cancer and benign prostatic hyperplasia. Additionally, garlic exerts favorable effects on blood pressure regulation and clot prevention.
How to use
- Sauté shrimp with minced garlic, olive oil, lemon juice, and herbs and spices for a quick seafood dish
- Sauté veggies like broccoli, spinach, bell peppers or zucchini in olive oil and then add minced garlic towards the end of cooking for added flavor
- Toss diced potatoes with olive oil, minced garlic, rosemary, salt, and pepper and roast in oven until crispy and golden brown
Turmeric
Harnessing the potency of curcumin, turmeric—an integral component of Asian cuisine—exhibits robust anti-inflammatory and antioxidant properties. Research underscores curcumin’s capacity to impede the proliferation of prostate cancer cells, highlighting its therapeutic potential.
How to use
- Brew turmeric tea by steeping a teaspoon of ground turmeric in hot water, add a squeeze of lemon and a dash of pepper to enhance absorption
- Cook rice with a pinch of turmeric powder to add vibrant coloor and a nutritional boost
- Toss chopped veggies like cauliflower, carrots, and potatoes with olive oil, turmeric powder, garlic powder, and salt. Then roast in oven until tender and golden brown
Legumes
Embraced for their nutritional density, legumes, including beans, lentils, and peas, offer various health benefits, including potent fiber and protein content. Beyond bolstering overall health, legumes may exert tumor-suppressive effects, further underscoring their dietary value.
How to use:
- Add beans such as black, kidney, or chickpeas to soups and stews to add fiber and protein
- Toss cooked lentils or chickpeas onto salads
- Make a breakfast burrito with scrambled eggs, black beans, veggies, and cheese
- Top whole-grain toast with avocado and white beans for a protein-packed food
In conclusion, adopting a dietary regimen replete with prostate-friendly foods not only fosters optimal prostate health but also confers a multitude of advantages for overall well-being. Men can prioritize nutrient-rich whole foods to safeguard prostate health and promote holis
Dr. David Samadi is the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy. Dr. Samadi is a medical contributor to NewsMax TV and is also the author of The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, available online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncology and prostate cancer 911.
