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 on November 9, 2017. It has been updated to reflect the latest research on what to eat to prevent prostate cancer.
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 may 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) 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 Americans 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) 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?
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 lycopene more bioavailable than 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
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. Several studies suggest that omega-3-rich foods 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
Chow Down on Edamame and Other Soy Foods
Soy isoflavones, like genistein & daidzein, are phytochemicals in soy foods that can be included in a prostate cancer diet and may help with prevention. Although studies have been mixed, a 2018 meta-analysis showed a significant association between soy food 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…
Eat More Plant-Based Foods
The same recent study linking high dairy intake to an 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; 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
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 by 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 include beans/legumes, fruit, nuts, seeds, vegetables, & whole grains.
- Coffee & green tea.
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. There, 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: 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 to stay on top of many health issues. But there were definitely a few things I learned on the Movember website that 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.. However, with early detection, men have a 95% chance of survival.
- Just as women are recommended to do self-breast exams for breast cancer prevention, 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. 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 preventing depression.
