Julie Hambleton
Julie Hambleton
March 14, 2024 ·  5 min read

9 Foods That May Help to Reduce Prostate Cancer Risk

Prostate cancer is one of the most common types of cancer among men. While there is no guaranteed way to prevent prostate cancer, adopting a healthy diet and lifestyle can help reduce the risk. This is the important connection between diet and prostate cancer, and some foods that can fit into a healthy diet which may help reduce the risk of developing this disease.

Understanding Prostate Cancer

Prostate cancer is a disease that affects the prostate gland, which is a walnut-sized gland located below the bladder and in front of the rectum. The prostate gland produces seminal fluid that nourishes and transports sperm. Prostate cancer occurs when there is an abnormal growth of cells in the prostate gland. It is important to note that not all prostate cancers are aggressive, and some may grow more slowly than others. However, taking steps to reduce the risk of developing prostate cancer is crucial for overall health and well-being. (1)

The Connection Between Diet and Prostate Cancer

Maintaining a healthy diet and lifestyle is crucial for reducing the risk of prostate cancer. A healthy diet consists of consuming a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats while limiting the intake of processed foods, red meat, and sugary beverages. Regular exercise and maintaining a healthy weight are also essential. Several studies have shown that a healthy diet and lifestyle can lower the risk of prostate cancer and other chronic diseases. (2)

Read More: 5 Cancer Symptoms To Look Out For When You Eat

9 Foods That May Help to Reduce Prostate Cancer Risk

It is important to note here that there aren’t actually specific foods that have proven to be effective at preventing prostate cancer. As mentioned above, a general healthy diet and lifestyle are the only real way forward. That being said, there are some foods that do have anti-cancer properties. When building your healthy, cancer-prevention diet, these are some foods that you should definitely be sure to include.

1. Tomatoes

Tomatoes are rich in lycopene, a powerful antioxidant that has been linked to a reduced risk of prostate cancer. Cooking tomatoes can increase the bioavailability of lycopene. (3)

2. Cruciferous vegetables

Broccoli, cauliflower, kale, and Brussels sprouts are part of the cruciferous vegetable family, known for their cancer-fighting properties. They contain compounds like sulforaphane and indole-3-carbinol, which have been shown to inhibit the growth of prostate cancer cells. (4)

3. Fish

Fatty fish such as salmon, tuna, and sardines are excellent sources of omega-3 fatty acids. These fatty acids have anti-inflammatory properties and may help reduce the risk of aggressive prostate cancer. (5)

4. Green tea

Green tea is rich in catechins, a group of antioxidants known for their anti-cancer properties. Drinking green tea regularly has been associated with a lower risk of prostate cancer. (6)

5. Soy

Soy-based foods like tofu, tempeh, and edamame contain isoflavones, which are plant compounds that mimic estrogen in the body. Some studies suggest that consuming soy may lower the risk of prostate cancer. (7)

6. Pomegranates

Pomegranates are packed with antioxidants, specifically punicalagins and ellagitannins, which have been shown to inhibit the growth of prostate cancer cells and reduce inflammation. (8)

7. Walnuts

Walnuts are a great source of healthy fats, including omega-3 fatty acids and phytosterols. Regular consumption of walnuts has been associated with a lower risk of prostate cancer and reduced tumor growth. (9)

8. Berries

Berries like strawberries, raspberries, and blueberries are rich in antioxidants, particularly anthocyanins. These compounds have anti-inflammatory and anti-cancer properties, potentially guarding against the development of prostate cancer. (10)

9. Garlic

Garlic contains organosulfur compounds, such as allicin, which have been shown to possess anti-cancer properties. Garlic consumption has been associated with a reduced risk of prostate cancer. (11)

Again, while there is no magic food that can guarantee the prevention of prostate cancer, incorporating these foods into a balanced and healthy diet can contribute to a reduced risk. It is also essential to avoid smoking, limit alcohol consumption, maintain a healthy weight, and engage in regular physical activity for optimal prostate health.

The Bottom Line

Reducing the risk of prostate cancer involves adopting a healthy lifestyle and making informed dietary choices. While no specific food can completely prevent prostate cancer, incorporating foods like tomatoes, cruciferous vegetables, fish, green tea, soy, pomegranates, walnuts, berries, and garlic into your diet may help reduce the risk. It is crucial to consult with a healthcare professional for personalized advice and regular screenings to monitor prostate health. By making proactive choices, you can take steps towards promoting a healthy prostate and overall well-being.

Read More: Is Your Bladder Pain a UTI or Bladder Cancer? Look for THESE Warning Signs


  1. What Is Prostate Cancer?American Cancer Society
  2. Nutrition and Prostate Cancer: Making Healthy Diet Decisions.” MSKCC
  3. Tomatoes: Major Source of Lycopene.” American Institute for Cancer Research
  4. Cruciferous Vegetables and Cancer Prevention.” National Cancer Institute
  5. Protective Effect of Omega-3 Fatty Acids in Fish Consumption Against Breast Cancer in Asian Patients: A Meta-Analysis.” NCBI. Ricvan Dana Nindrea,Teguh Aryandono, Lutfan Lazuardi, and Iwan Dwiprahasto. 2019.
  6. Green tea (Chinese tea).” Cancer Research UK
  7. Intake of Soy, Soy Isoflavones and Soy Protein and Risk of Cancer Incidence and Mortality.” NCBI. Yahui Fan,Mingxu Wang, 3 Zhaofang Li, Hong Jiang, Jia Shi, Xin Shi, Sijiao Liu, Jinping Zhao, Liyun Kong, Wei Zhang and Le Ma. March 4, 2022.
  8. Potential Antitumor Effects of Pomegranates and Its Ingredients.” NCBI. Arshad H. Rahmani, Mohammed A. Alsahli and Saleh A. Almatroodi. July- December 2017.
  9. Walnuts Have Potential for Cancer Prevention and Treatment in Mice1,2,3.” NCBI. W. Elaine Hardman. February 5, 2014.
  10. Protective Role of Dietary Berries in Cancer.” NCBI. Aleksandra S. Kristo, Dorothy Klimis-Zacas and Angelos K. Sikalidis. October 19, 2016.
  11. Updates on the anticancer potential of garlic organosulfur compounds and their nanoformulations: Plant therapeutics in cancer management.” NCBI. Pratibha Pandey, Fahad Khan, Nawaf Alshammari, Amir Saeed, Farrukh Aqil and Mohd Saeed. March 20, 2023.

    Disclaimer: This information is not intended to be a substitute for professional medical advice, diagnosis or treatment and is for information only. Always seek the advice of your physician or another qualified health provider with any questions about your medical condition and/or current medication. Do not disregard professional medical advice or delay seeking advice or treatment because of something you have read here.