Do you know what the best prostate cancer diet is? Adding these foods to your diet, may help reduce your risk of prostate cancer.
This article was originally posted November 9, 2017. It has been updated to reflect the latest research on what to eat for prostate cancer prevention.
After skin cancer, prostate cancer is the second most common cancer for men in the US. The good news is that the 5 year survival rate is 98% when detected early.
Prostate Cancer Prevention: How do you keep your prostate healthy?
- Achieve, and maintain a healthy body weight. Interestingly, some studies have found that men who are overweight many have a slightly lowered risk of prostate cancer overall, but a higher risk of fatal prostate cancer.
- Be active, Stay active! Regular physical activity may slightly lower the risk of prostate cancer. (1) And, vigorous exercise may have an even greater effect-especially for advanced prostate cancer.
- Get screened. There is no unanimous opinion regarding the benefits of prostate cancer screening. For those with a family history, start at age 40. African-American may start at age 45. And, most men should begin screening at 50. (2)
- Monitor dairy intake. A recent study published in the Journal of the American Osteopathic Association, suggests a high intake of dairy may be linked to an increase in prostate cancer. (3) Interestingly, in case-control studies, the increased risk was seen with overall dairy consumption and milk, but not cheese, cream/butter, and yogurt.
Prostate Cancer Diet: What foods may help prevent prostate cancer?
1. Get Your Lycopene On. Eat More Cooked Tomatoes & Other Red Foods
Tomatoes and other red foods, like watermelon and red grapefruit, are rich in lycopene, a powerful antioxidant that may help reduce the risk of prostate cancer. (4)
Tip! Cooking tomatoes makes the lycopene a lot more bioavailable than eating raw tomatoes. (5)
WHAT TO EAT | Marinara Sauce, Tomato Puree, Pizza Sauce, Tomato Soup, Ketchup, Bruschetta. Also, watermelon, papaya, and red grapefruit.
Other delicious lycopene packed recipes you may like:
- Tomato Soup
- Quick & Easy Lasagna Soup
- Strawberry Watermelon Mint Popsicles,
- Grapefruit Mint Superfood Smoothie
2. Boost Your Intake of Omega 3’s, Like Fatty Fish, Nuts, & Seeds
Fatty fish, such as salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids. And, several studies suggest omega-3’s may help reduce the risk of prostate cancer. (6)
Tip! If you don’t eat fish, plant-based sources to include in your diet include flaxseed, chia seeds, hemp seeds and walnuts.
WHAT TO EAT | Anchovies, Atlantic Mackerel, Mussels, Rainbow/Freshwater Trout, Sardines, Wild Salmon, Walnuts, Chia Seeds, Flaxseeds
Other delicious omega-3 packed recipes you may like:
- Asian Pan Seared Salmon Salad
- Roasted Beet Salad with Goat Cheese & Toasted Walnuts
- Easy Homemade Baklava Butter
- Breakfast Bananas Foster
- Strawberry Baked Chia Oatmeal Pie
3. Chow Down on Edamame and Other Soy Foods
Soy isoflavones, like genistein & daidzein, are phytochemicals in soy foods to include in a prostate cancer diet that may help with prevention. Although studies have been mixed, a 2018 meta analysis showed a significant association between soy foods intake and a decreased risk of prostate cancer. (7)
Tip! If you choose to avoid GMO foods, pick organic soy products, as conventional soy foods in the United States are typically GMO.
WHAT TO EAT | Edamame, Tofu, Tempeh, Miso, Soy Milk
Other delicious soy foods packed recipes you may like…
4. Eat More Plant Based Foods. Pretty, Pretty, Please
The same recent study linking high dairy intake to increased risk of prostate cancer, also found a decreased risk with a greater intake of plant based foods. (3) You don’t have to give up meat, but instead, make up the bulk of your meals from prostate cancer diet rich plant based foods.
WHAT TO EAT | Beans & Legumes, Fruit, Nuts, Seeds, Veggies, and Whole Grains
Other plant recipes you may like…
- Nourishing Vegan Split Pea Soup
- Vegetarian Stuffed Acorn Squash w/ Pumpkin Seed & Cherry Quinoa Pilaf
- Fresh 5-Minute Veggie Juice
- The BEST Vegan Avocado Toast
Related: Learn more about two dietary patterns rich in plant based foods: The Mediterranean Diet and The Mind Diet
5. Have Another Cuppa’…Coffee or Green Tea
Some studies have shown a lower risk of prostate cancer in men who drink green tea. Additionally, prostate cancer mortality rates are lower in men living in Asian countries where there is a high consumption of green tea. (8)
And, more good news for coffee lovers! Every three cups of coffee you drink, may reduce your risk of fatal prostate cancer about 11%. (9)
A QUICK RECAP ON THE BEST PROSTATE CANCER DIET FOODS FOR PREVENTION
- Tomatoes and other lycopene rich foods including watermelon and pink grapefruit.
- Wild salmon & other fatty fish, nuts, and seeds.
- Edamame, tofu, miso, and other soy foods.
- Plant based foods including beans/legumes, fruit, nuts, seeds, vegetables, & whole grains.
- Coffee & green tea.
Before you go, let’s talk more about men’s health & Movember…
Movember is a month in November dedicated to men’s health issues. This includes prostate cancer prevention, testicular cancer, mental health and suicide prevention.
If you’re a man, or a woman who wants to support the men in your life, I highly encourage you to visit the Movember Foundation website. You can find out how you can support men’s health issues, not only in November, but all year long.
Personally speaking, I am blessed to know many amazing men in my own life-my dad, my husband, my father-in-law, my son {a young man!}, not to mention, uncles, cousins, friends, and Mr. Spicy’s grandfather, who just happens to be celebrating his 99th birthday this November. Wow!
As a dietitian, I try and stay on top of a lot of health issues. But, there were definitely a few things I learned on the Movember website, I didn’t already know…
- With early detection, the 5 year survival rate for prostate cancer is 98%.
- African American men & men with a family history of prostate cancer, are 2.5 x more likely to get prostate cancer.
- Testicular cancer is the most common cancer in young men, aged 15-34, in the U.S.. But with early detection, men have a 95% chance of survival.
- Just as women are recommended to do self breast exams, men should perform monthly testicular self exams. And, see a doctor if something doesn’t seem right. Find out more-> Know Your Nuts: A Guide to Testicular Self Exams.
- 3 out of 4 suicides are in men. And, approximately 1 in 4 adults in the US will experience a mental health problem in any given year. Heads Up Guys has some great resources and health strategies for managing and prevention depression.
Visit the Movember website to learn more!
Let’s Chat!
Are you familiar with the Movember movement? Were you aware of what the best prostate cancer diet foods are? What did you learn from this post that you didn’t already know?
If you enjoyed this post, I’d LOVE for you to spread the word about Movember, men’s health, and the best foods to eat for prostate cancer prevention. Thanks so much for your support in helping me spread the word that healthy IS delicious!
