superfoods for a healthy prostate

A Guide to Superfoods for a Healthy Prostate in Men

In our opinion, the best treatment will always be prevention! This rings especially true when it comes to preventing almost every type of urological issue like urinary incontinence, urinary tract infections, low testosterone and sperm count, kidney stones, and prostate concerns

Did you know, eating well could significantly reduce your risk against prostate problems? An enlarged prostate (also known as benign prostatic hyperplasia, or BPH) is extremely common in older men and can have adverse health symptoms. Even worse, it may lead to prostate cancer, which is one of the most common cancers among men.

In this blog post, we are going over why a proper diet consisting of superfoods for a healthy prostate is essential for men. Plus, we will share some easy ideas on how you can make sure you are eating these six superfoods every day. 

How Does Diet Affect Urological Health

The male urinary system consists of many important organs aside from the prostate. The kidneys, ureter, Vas Deferens — the tube that is modified during a vasectomy, bladder, urethra, testicles, and penis make up the male urinary structure from top to bottom. 

Eating a healthy diet can help the urinary system prevent bacteria, inflammation, and decrease the acidity levels within your urine. These issues, especially if chronic, can lead to many serious health concerns that men of all ages must stay on top of. Again, prevention is key in this case. 

Superfoods for a Healthy Prostate

So, what should you eat to maintain good prostate health? Check out these six easy to find superfoods for a healthy prostate. No rare foods here!

1. Kale

All vegetables are important for your prostate health, but one of the best ones you can eat on a regular basis is kale. Kale is high in vitamin C and as a dark green leafy vegetable it is jam-packed with fiber, calcium, and other essential vitamins and nutrients that can encourage prostate health. All veggies high in vitamin C are ideal superfoods for a healthy prostate. These include broccoli, bell peppers, and cauliflower.

Best way to consume: Try a fresh kale salad with yummy toppings, or kale chips with a little sea salt if you want a snack.

2. Proteins

Choose lean proteins with healthy fats whenever you can for prostate health. These options may include grass-fed beef and wild-caught fish that is low in mercury such as anchovies, sardines, and freshwater fish. All of these fish are high in omega-3 fatty acids, which can help with an array of health problems including high cholesterol, high blood pressure, heart disease, and can even help you maintain a healthy weight. Not only will your prostate benefit, so will your skin complexion and brain health. It’s a win-win-win!

Best way to consume: Sardines and anchovies are incredibly healthy, but we understand they’re not the most popular. Chinook salmon and rainbow trout are great freshwater fish to try as well. 

3. Berries

Fresh berries are top superfoods for a healthy prostate, so don’t forget to include them in your diet regularly! Especially ones like strawberries, blackberries, and blueberries. What’s so great about berries for prostate health, you ask? Berries, especially wild and organic varieties, pack a powerful antioxidant punch and have a high vitamin C content. Their antioxidant content combats free radicals, which are agents that can contribute to cancer formation in the body. Their vitamin C content is an important healing vitamin and can help prevent symptoms of BPH.

Best way to consume: Add a handful or two of fresh or frozen berries to a smoothie or on top of yogurt.

4. Nuts

Nuts are also full of healthy fats and contain trace minerals that can promote prostate health. For instance, pumpkin seeds and brazil nuts in particular are high in zinc, which is very beneficial for reproductive health. Nuts such as walnuts and almonds contain vitamin E and calcium which are known to prevent prostate cancer. 

Best way to consume: The best part is nuts are perfect for on-the-go eating. Go for plain, and unsalted nuts for even more health benefits.

5. Beans, Legumes, Seeds

Stick to plant-based proteins like beans, legumes, and seeds as much as possible. Beans have plenty of protein, iron, and fiber that are very beneficial not only for prostate health, but for your whole body. Even seeds such as hemp and chia are great options, too. Chia seeds contain 10 grams of fiber for two tablespoons. 

Best way to consume: Use these in soups and salads to make sure you’re getting enough of them in your diet. Seeds, like berries, can easily be added to low-fat milk yogurt or coconut milk yogurt. We also recommend looking at beans and legumes as an ample source of protein. Try them as a replacement for meat a few meals per week.

6. Green Tea

Green tea is a type of tea that has long been known to have incredible health benefits. It can help combat damaging free radicals, protect against prostate cancer, lower cholesterol, and improve concentration. This is a true superfood for a healthy prostate! 

Best way to consume: You can find green tea in other forms such as a powder to make lattes or iced. Choose organic versions and don’t steep for too long in order to avoid bitterness. 

Remember that all of these superfoods for a healthy prostate must be consumed in order to maintain your health. Eating a combination of vegetables, fruits, lean proteins, nuts, seeds, and green tea will work together to keep you healthy for years to come. 

Get Healthy At Home

A clean superfood-packed diet is an easy way to get started on your journey to better health at home. As a man, there’s a lot of health issues you need to watch out for. Along with a healthy diet, there are some other lifestyle changes you may want to try in order to live your healthiest. For tips and tricks, download our guide: The Man-to-Man Guide on Healthy Aging. This free resource is urologist approved and can be downloaded via the button below!

Access The Guide
This content was originally published in 2016, and refreshed in 2020.