Nutrition for Prostate Health: Foods to Combat an Enlarged Prostate

The Impact of Diet on Prostate Health

Nearly 50% of men over the age of 50 are affected by benign prostatic hyperplasia (BPH), a condition characterized by an enlarged prostate, according to the National Institute of Diabetes and Digestive and Kidney Diseases. By age 80, this figure jumps to approximately 90%. Fortunately, a well-balanced diet rich in specific nutrients can promote prostate health and potentially reduce the risk of BPH. Additionally, maintaining a healthy weight is essential, as excess weight can further increase the likelihood of developing this condition.

Key Foods for Prostate Wellness

Sesame Seeds

Sesame seeds are a powerhouse of zinc, a vital mineral for prostate health. Research from the Indian Journal of Urology reveals that men with BPH or prostate cancer often exhibit significantly lower zinc levels, sometimes as much as 75% less than those with healthy prostates. Consuming zinc from food sources is more beneficial than relying on supplements. Include sesame seeds as a snack, along with almonds, adzuki beans, and pumpkin seeds, which are also excellent sources of zinc. A study involving rats has suggested that pumpkin seeds may aid in managing BPH.

Salmon

Excess weight can heighten the risk for an enlarged prostate, as highlighted by the Mayo Clinic. Increasing intake of omega-3 fatty acids, while maintaining a healthy exercise routine, is recommended to mitigate obesity. Rich in omega-3s, salmon provides healthy fats that may offer protection against:

• Cardiovascular diseases
• Cancer
• Rheumatoid arthritis
• Inflammation
• Weight gain

If fish isn't your preference, consider alternatives like walnuts, ground flax seeds, chia seeds, and canola oil, with lower amounts found in kidney beans and soybeans.

Bell Peppers

Vitamin C, abundant in bell peppers, plays a role in combating BPH, according to the Mayo Clinic. One cup of raw bell peppers provides nearly 200% of your daily vitamin C needs. Other vitamin C-rich vegetables worth incorporating into your meals include:

• Broccoli
• Cauliflower
• Kale
• Brussels sprouts

Tomatoes

Tomatoes are an excellent source of lycopene, the compound responsible for their red hue. Lycopene may help reduce the risk of prostate cancer and aid men with BPH, as noted by the National Cancer Institute. Research indicates that lycopene can slow the progression of BPH in some patients. Additionally, it helps lower prostate-specific antigen (PSA) levels associated with prostate inflammation, BPH, and prostate cancer. For optimal absorption, pair lycopene-rich foods with healthy fats such as avocado, nuts, or oils. Sources of lycopene include:

• Tomatoes
• Watermelon
• Apricots
• Pink grapefruit
• Papaya

Avocados

Avocados are a rich source of beta-sitosterol, a plant sterol that may alleviate symptoms related to BPH. Some men who consume beta-sitosterol supplements report improvements in urinary flow and less residual urine volume. However, the Mayo Clinic notes that the efficacy and safety of these supplements have not been conclusively established. Other food sources high in beta-sitosterol include:

• Pumpkin seeds
• Wheat germ
• Soybeans
• Pecans

The Importance of Vegetables

A diet abundant in vegetables can help reduce the risk of BPH. Green leafy vegetables are particularly beneficial due to their high antioxidant content. Cruciferous vegetables like broccoli are also noted for their ability to lower risks related to prostate issues, including BPH and prostate cancer. Regular consumption of onion and garlic may offer additional protective effects against BPH, given their roles in natural medicine for infection resistance and immune support.

Tofu and Soy Products

Research indicates that isoflavones found in soybeans can potentially reduce the growth of BPH. While older studies suggest a general benefit, recent research emphasizes that soy may specifically diminish cancerous prostate cell proliferation. Additionally, soy isoflavones have been observed to alleviate symptoms associated with lower urinary tract issues due to BPH. Other whole soy products to consider include:

• Soymilk
• Tempeh
• Edamame or cooked soybeans
• Roasted soybeans
• Soy yogurt