5 Best Foods for Prostate Health

Imagine yourself digging into an extra-large baked potato loaded with sour cream and butter. Delicious, right? But hold that thought. That innocent-looking walnut-sized prostate of yours might not appreciate it as much as your taste buds do.

See, the prostate gland might seem small and unassuming, but when it decides to throw a fit and enlarge, it can cause all sorts of trouble with urinating, or worse, lead to prostate cancer. Scary stuff, we know. But fear not, because what you eat could play a role in keeping your prostate in check.

So, what’s on the menu for good prostate health? From whole grains that keep things running smoothly to certain spices that add a kick to your health regimen, there’s a whole array of foods that could be your prostate’s best friend.

Shall we dive into this culinary adventure? Buckle up, because we’re about to explore the top 5 best foods for prostate health that your body will thank you for. 

Let’s go!

Table of Contents

  • 5 Best Foods for Prostate Health
  • FAQs: You Need These 5 Best Foods for Prostate Health ASAP!
  • Conclusion

5 Best Foods for Prostate Health

Understanding the importance of a healthy diet for maintaining prostate health is crucial. Let’s delve into five fantastic foods that offer essential nutrients and antioxidants to support your prostate function and overall well-being. Are you ready to explore them?

  • Tomatoes 

The first one on this list of “best foods for prostate health” is the cherry red tomatoes! These delicious cherry tomatoes pack a punching flavour and colour. While the pigment may impart a vibrant colour to the dishes you cook, the essential nutrients of tomatoes are the real MVPs for your health. Here is why:

  • Do you know why tomatoes are red? According to research, the colour comes from a chemical pigment called lycopene, which is present in this vegetable. This chemical is a powerful antioxidant.
  • Lycopene is so potent that it can reduce oxidative stress that harms cells. Since cancer usually occurs due to abnormal cell activity, it requires proper inhibitors to stop it. This pigment in tomatoes can curb the growth of cancer cells and reduce inflammation in your body.
  • Additionally, tomatoes contain vitamins C and A, further supporting your prostate function and overall immune health. 

So, add tomatoes to your diet. Whether you cook them, eat them fresh, or make a sauce or juice out of them- they are a key to better prostate health. Along with this vegetable, let’s explore some more options for your prostate health.  

  • Green Leafy Vegetables

Leafy vegetables are a vital element of your healthy diet. Why? Because they are full of vitamins, minerals, and antioxidants. All green veggies are very healthy, today we will focus on one family in particular: “Cruciferous” vegetables.

  • Some of the best foods for prostate health are spinach, broccoli, cabbage, kale, cauliflower, and Brussels sprouts. You can make a delicious mixed vegetable bowl with them. 
  • Their phytochemicals– special compounds- protect your cells from damage.
  • According to the NIH, sulforaphane, a special phytochemical, can play a “protective role” in preventing prostate cancer by slowing down the development and progression of prostatic tumours in your body.
  • These green vegetables promote detoxification processes in your body. 
  • You can also get all the essential vitamins- A, C, and K from spinach.  It is also rich in folate and fibre. All these minerals come together to support your immune function and reduce inflammation.
  • Green leafy vegetables also contain low calories with high fibre, making them favourable for weight management. This is good for your prostate, as weight affects it too. 

When it comes to getting your diet right for prostate health, we can’t overlook the importance of fiber. You know what’s cool? Some everyday staples not only provide fiber but also pack a punch with protein. Let’s check them out, shall we?

  • Whole Grains

Health Fact: Whole-grain foods help control your cholesterol levels, weight, and blood pressure. These foods also help lower the risk of diabetes, heart disease, and other conditions.

Animal and experimental studies prove that whole grain products result in delayed tumour growth and enhanced tumour cell apoptosis(cell death).

  • They are rich in essential nutrients such as vitamins, minerals, antioxidants, and phytochemicals.
  • Fibre in whole grains promotes healthy digestion and helps regulate your blood sugar levels and cholesterol. This reduces the risk factors associated with prostate cancer development. 
  • Another component that makes whole grains one of the best foods for prostate health is lignans. These plant compounds with antioxidants stop cancer cells growth.
  • By incorporating whole grains like from the Dal, Millets/ Grains, and Flour Collection, you can transform your health and life! Elevate your overall health, including prostate health by incorporating them into your meals for sustained energy and nutrition.

As we skim through this list of foods for “how to improve the health of prostate”, don’t we need proper spices? Let’s see two options already sitting on your kitchen counter.

  • Herbs and/or Spices

The Indian cuisine is filled with incredible spices like turmeric and garlic. And guess what? They don’t just make your food taste and smell amazing, they also bring a ton of health benefits to the table. So, if you’re thinking about boosting your prostate health, definitely think about adding these two spices to your diet. They’re total game-changers!

  • Two Brothers Lakadong Turmeric Powder is an exceptional quality variety. It originates from Lakadong, a village situated in Meghalaya. This particular kind of turmeric has gained global recognition for containing high Curcumin content, which ranges between 7% – 12%. Other kinds which contain only 3-4%.
  • Curcumin has shown potential in preventing cancer development, with lab tests indicating its effectiveness against lung, breast, prostate, and colon cancers..
  • With anti-inflammatory properties, this turmeric benefits your health by checking the proliferation of cancer-causing cells. 

Note: Most of the evidence about turmeric’s possible influence on cancer comes from animal studies.

  • Garlic is also able to boost your prostate health with its strong anti-inflammatory and antioxidant nutritional profiles.
  • Allicin, the major compound available in garlic, can inhibit prostate cancer cells.
  • Moreover, garlic may help in regulating hormones associated with prostate health. Garlic is considered one of the best foods for prostate health maintenance, thanks to its antimicrobial properties that support overall immune function, reducing the risk of infection.

While turmeric and garlic are great for keeping your prostate healthy and lowering risks, it’s always smart to chat with your doctor before making any big changes to your diet. Balance is key, right? That’s why tossing in some soy food options is a fantastic idea. It adds another layer of goodness to your meal plan!

  • Soy Food Products

If you are looking to add another highly rich plant-based protein to your diet-Soy is the perfect option. This “complete” protein contains all nine essential amino acids which the human body usually cannot produce. 

  • Whole Soya Beans and Soya Beans Flour are nutrient treasure troves, rich in fibre, iron, folate, copper, potassium, magnesium, etc. These act as weak estrogens or inhibitors, helping to slow down or prevent the occurrence of prostate cancer.
  • That is why cultures that incorporate soy in their diet are statistically less likely to develop cancer. Studies show that the risk of prostate cancer is highest in Western countries and lowest in Asian countries. 
  • Studies show there is a slow rise in the rate of PSA (Prostate-specific antigen) if you consume soy food products. [PSA monitors you after surgery or radiation therapy for prostate cancer to see if your cancer has recurred.] The isoflavone intake ranged from 30 to 200 mg daily for six to 12 months. 

FAQs:5 Best Foods for Prostate Health ASAP!

What is the 5-second exercise to shrink the prostate?

This workout is known as the Kegel exercise. It involves contracting and releasing the pelvic floor muscles. Do 10 reps of each, holding in for five seconds to potentially aid your prostate health. 

Does weight affect the prostate? 

Obesity might increase sympathetic nervous system activity, which affects prostatic enlargement and urinary obstructive symptoms. It tends to be a risk factor for both benign prostate hyperplasia (BPH) and prostate cancer

What are the signs of prostate cancer?

Symptoms include difficulty with urination, blood in urine and semen, pain, etc, but sometimes there are no symptoms at all. Consult a doctor if you experience symptoms. It is best to go for regular checkups. 


Regular exercise and a holistic diet can ensure overall well-being. Add foods rich in specific nutrients to your diet for your prostate health. Check out the Two Brothers Organic Farms website to add the five best foods for prostate health that we discussed so far! 

Chart out an exercise routine consisting of Kegels and cardio for optimal prostate health and overall longevity. If you have a family history of prostate cancer, please consult a doctor for regular checkups.