Prostate cancer is one of the most common types among men, especially after the age of 50. The good news is that a balanced diet can play a key role in preventing the disease. Several academic studies around the world have identified foods that help reduce the risk of prostate cancer thanks to their antioxidant, anti-inflammatory, and cell-protective properties.
Below, you’ll find 8 science-backed foods that may support prostate health.
1. Tomatoes: Rich in Lycopene, a Powerful Antioxidant
Tomatoes are among the most studied foods in relation to prostate cancer prevention. Lycopene, the pigment that gives tomatoes their red color, is a powerful antioxidant.
📚 Source: Harvard School of Public Health. A study published in the Journal of the National Cancer Institute showed that men who consumed more tomatoes had up to a 35% lower risk of developing prostate cancer.
Tip: Cooked tomatoes or tomato sauce are better options, as heat helps release lycopene.
2. Broccoli and Cruciferous Vegetables
Broccoli, cauliflower, cabbage, and kale contain sulforaphane, a compound with proven anti-cancer properties in lab studies.
📚 Source: Johns Hopkins University. Researchers found that sulforaphane helps eliminate cancerous cells without harming healthy ones.
3. Green Tea: Protective Catechins
Green tea is rich in catechins (polyphenols with strong antioxidant action), which can inhibit the growth of tumor cells.
📚 Source: National Cancer Institute (USA). Preclinical studies have shown that regular green tea consumption reduces inflammatory markers associated with prostate cancer.
Ideal intake: 2 to 3 cups per day.
4. Fatty Fish Rich in Omega-3
Salmon, sardines, and mackerel are important sources of omega-3 fatty acids, which have anti-inflammatory effects and may slow tumor growth.
📚 Source: Fred Hutchinson Cancer Research Center. A study indicated that men with higher blood levels of omega-3 had a lower risk of death from aggressive prostate cancer.
5. Soy and Soy-Based Foods
Soy contains isoflavones, compounds that can regulate hormones and help prevent hormone-dependent tumors like prostate cancer.
📚 Source: University of Illinois. Clinical studies have shown that consuming tofu, soy milk, and edamame may reduce prostate cancer risk by up to 25%.
6. Pomegranate: Rich in Antioxidants
Pomegranate juice has been studied for its potential to slow the growth of prostate cancer cells.
📚 Source: UCLA (University of California, Los Angeles). Researchers found that daily pomegranate juice consumption extended the PSA (prostate-specific antigen) doubling time—an important disease marker.
7. Nuts and Seeds (Especially Pumpkin Seeds)
These are rich in selenium, zinc, and vitamin E—key nutrients for immune function and prostate protection.
📚 Source: Linus Pauling Institute (Oregon State University). Selenium has been associated with lower prostate cancer incidence, especially in people with low selenium levels.
8. Extra Virgin Olive Oil
Rich in monounsaturated fats and phenolic compounds, olive oil helps combat chronic inflammation—a key risk factor for several cancers.
📚 Source: Mario Negri Institute for Pharmacological Research (Italy). Studies have shown that Mediterranean-style diets, which are rich in olive oil, are linked to lower prostate cancer rates.
Final Thoughts
While no single food can completely prevent prostate cancer, a diet rich in vegetables, fruits, healthy fats, and bioactive compounds can significantly help reduce the risk.
In addition to diet, maintaining healthy habits such as regular physical activity, weight control, and routine screenings (like PSA tests and digital rectal exams) is crucial—especially after age 50.
Academic References:
- Harvard School of Public Health
- Johns Hopkins Medicine
- National Cancer Institute
- Fred Hutchinson Cancer Research Center
- University of Illinois
- UCLA Center for Human Nutrition
- Linus Pauling Institute – Oregon State University
