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7 Foods for Better Prostate Health

3 minutes to read


If you’re like most men, you don’t like to talk about your prostate. But this walnut-sized gland can significantly impact your reproductive and urinary health. Paying attention to the health of your prostate, especially as you age, is an important step in maintaining your overall well-being. One easy way to do this is to eat the right foods. Here are 7 foods that taste good and help keep your prostate working well.

1. Berries

Strawberries, blueberries, blackberries, and raspberries are tasty and easy to eat on-the-go. They’re also chock-full of antioxidants and Vitamin C. Studies have shown that Vitamin C can help reduce the swelling of an enlarged prostate, also known as the BPH (benign prostatic hyperplasia).

One cup of strawberries and blueberries every day will give you approximately 100 mg of Vitamin C, the recommended daily requirement.(1) Better yet, blend up a berry-based smoothie for breakfast or a mid-morning snack.

Here’s a simple berry smoothie blend: Combine your choice of milk (we love almond or coconut milk), one cup of your favorite berries, one banana, and some protein powder for an easy and vitamin-surged boost of goodness.

2. Salmon

The health benefits of salmon are multi-faceted. Packed with omega-3 fatty acids, salmon has been found to promote prostate health. Why? Research shows that eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two main omega-3s that are present in salmon, prevent blood clots and help to keep your heart healthy.(2) Both of these factors help reduce the risk of an enlarged prostate gland.

3. Watermelon

While watermelon brings to mind images of summer picnics and the beach, incorporating this flavor-packed fruit into your year-round diet may help keep your prostate in good health.

In addition to containing a lot of Vitamin C, this juicy fruit is full of lycopene, which has been shown to fight off enlargement of the prostate gland. Watermelon also has antioxidants that reduce the risk of prostate conditions like BPH and prostatitis.

4. Pomegranate

You may have noticed the rise in popularity of pomegranate juice in recent years – and with good reason. The pomegranate is teeming with cancer-fighting antioxidants. A report published by the American Urological Association indicates that pomegranates slow rising levels of PSA (prostate-specific antigens),(3) which are linked to BPH and other complications with the prostate.

5. Brazil Nuts

You may not eat Brazil nuts regularly, but if you’re concerned about your prostate, you might want to consider adding them to your regular diet.

Technically a seed and not a nut, Brazil nuts are brimming with selenium and zinc, two minerals crucial to prostate health. Selenium helps strengthen the immune system and has healthful antioxidant properties that enhance the effects of Vitamin C.

Zinc is even more crucial. In men, the prostate contains more zinc than anywhere else in the body. Therefore, the presence of zinc is ultra-important in keeping the prostate cells healthy.

Now that you know how beneficial it is, don’t ignore Brazil nuts the next time you’re at the supermarket.

6. Mushrooms

A favorite topping on pizza and salads, the tasty mushroom also contributes to the health of your prostate.

A study by the School of Medicine at Johns Hopkins University found that L-ergothioneine, a beneficial and powerful antioxidant found in many mushrooms, is an excellent protector of prostate cells. Mushrooms are linked to the lowering of rising PSA levels in men with enlarged prostates, as well as in aiding in other prostate complications.(4)

7. Pumpkin Seeds

This may come as a surprise, but pumpkin seeds possess very special benefits for the prostate.

The hormone testosterone is known to overstimulate the production of prostate cells, which can lead to an enlarged prostate.(5) Pumpkin seeds have been found to prevent this from happening.

Not sure how to enjoy them? One of our favorite ways is to eat them roasted with a bit of olive oil and sea salt. Grab a bag the next time you’re at the supermarket and keep them handy for an on-the-go treat that helps your prostate.

Keeping Your Prostate Healthy Can Be Easier and Tastier Than You Think

Men 40 years old and above should be vigilant about prostate health. By infusing your regular diet with these 7 foods, you’ll keep not only your prostate happy but also your taste buds.


1 https://ods.od.nih.gov/factsheets/VitaminC-Consume...

2 https://www.umm.edu/health/medical/altmed/suppleme...

3 http://www.jurology.com/article/S0022-5347(09)6084...

4 https://www.cityofhope.org/research/research-overv...

5 https://www.niddk.nih.gov/health-information/urolo...

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