10 Best Foods For Prostate Health

We don’t often think about the best foods for our prostate health. If it smells right and tastes good, it’s okay to eat.

However, studies have shown that lifestyle and diet play an enormous role in men’s health…particularly prostate health. Eating the rights foods is extremely beneficial to have a healthy prostate.

Regrettably, unhealthy foods are very present in the majority of everyday diets.

Large amounts of processed food, salty foods, and junk food are the norm.

These are bad for health generally, but especially for prostate health. They only increase the likelihood of developing prostate diseases and becoming obese.

Interestingly, the diet recommendations by leading health organizations around the world are the Paleo/Ketogenic diet. Fish, seafood, fresh fruit and vegetables, nuts, and healthy oils.

All of these are in the Paleo diet. If you’re suffering from prostate issues, we highly recommend you check out the Paleo/Ketogenic diet. It is the best diet for fighting prostate disease, getting fitter, and losing weight.

Below we list 10 of the best foods that will help improve, support, and sustain prostate health.

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1) Berries

A handful of berries every day will keep the doctor away. Blackberries, strawberries, and raspberries are high in antioxidants, and vitamin C. Antioxidants contribute to the fight against prostate diseases by protecting prostate cells.

Vitamin C is aids in treating benign prostate hyperplasia (BPH), an enlarged prostate, by reducing prostate swelling and helping with urination. Enjoy berries in smoothies, healthy desserts, or just as they are.

2) Tomatoes

There is certainly nothing ordinary about these everyday fruits. Tomatoes contain a powerful antioxidant called lycopene.

Lycopene is an antioxidant that gives tomatoes its red color. A randomized control trial examined the effects of lycopene extract in men with BPH.

Men were given 15 mg of lycopene per day or a placebo for six months. PSA was significantly reduced in the lycopene group, and prostate volume was unchanged after six months. Prostate volume increased by 24% in the placebo group. However, some studies have reported no effect of lycopene supplementation.

Tomato intake providing about 30 mg of lycopene has been shown to reduce PSA in men with prostate cancer. These benefits were exerted from lycopene from whole foods rather than as an extract.

It is likely that lycopene from whole foods exerts health benefits than does not occur with an extract. Men who use tomatoes into their daily diet had a lower risk of developing prostate problems, according to studies published in the Journal of Nutritional Science and Vitaminology.

3) Green Tea

There seems to be no end of endorsements of green tea as an all-conquering superfood. The prostate is just one area of the body; it has been found to help.

In an American study published in 2014, a sample of men was given a diet of green and black tea extracts each day for 12 weeks, while others received a placebo.

Taking measurements, the researchers found that those receiving the tea had an improved quality of life in as little as six weeks, as well as improved urine flow and decreased urological inflammation.

4) Fish

Omega-3s and omega-6s, polyunsaturated fats or fatty acids, are known to hinder the development and progression of prostate diseases. In fact, a deficiency in omega-3 and omega-6 may lead to prostate problems.

One clinical trial found that omega-3 supplementation with drug therapy was more effective at improving urinary symptoms and reducing prostate volume than drug therapy alone.

The participants given omega-3 consumed 900 milligrams per day through fish oil capsules. Seafood provides rich sources of omega-3 from whole foods. So increasing seafood intake or supplementing with omega-3 may help reduce prostate volume.

These fatty acids also help produce prostaglandin, lower high blood pressure, reduce the risk of heart attacks, and lower harmful cholesterol levels while raising good cholesterol levels.

However, essential fatty acids are only in food – the body can not make them. A great and healthy source for omega-3s and omega-6s is oily fish. These include salmon, sardines, herring, trout, and mackerel.

You can also take a high-quality krill oil supplement. Ben’s Wild Antarctic Krill Oil is sourced from the clean, pure and unpolluted waters of the Antarctic, and is more easily absorbed, more productive, and requires a much lower dose than fish oil to have the same effect.

5) Sesame Seeds

Sesame seeds are excellent sources of iron, zinc, magnesium, and phosphorus. These trace minerals are essential to having a healthy prostate and also a strong immune system. Men who develop BPH and prostate cancer are usually deficient in zinc and other trace minerals.

Sometimes this can be as much as 50 percent lower levels than men with healthy prostates. In between meals, sesame seeds are great healthy snacks.

6) Avocados

Guacamole, made from avocados, is one of the most delicious snack-time recipes. And even better yet, avocados help reduce the painful symptoms associated with BPH. They contain good fats and nutrients that are beneficial to general men’s health.

Avocados have beta-sitosterol, which helps urinary flow, decreases inflammation of the prostate, and strengthens the immune system. Never feel guilty about eating guacamole again.

7) Brazil nuts

Brazil nuts contain the trace minerals magnesium and selenium as well as antioxidants. Antioxidants are powerhouses that help defend against cellular damage in the prostate.

Selenium also plays its roll in wellbeing by lowering bad cholesterol and the formation of blood clots. Make sure to eat these nuts in moderation. Have a few every couple of days.

8) Cayenne

Chilli peppers are the source of this prostate-supportive spice. Cayenne peppers get their heat from a high concentration of a substance we call capsaicin.

Capsaicin is widely known for its ability to reduce pain. Recent studies have also shown that it can help kill cancer cells, including prostate cancer cells.

Specifically, capsaicin has demonstrated an ability to cause prostate cancer cells to “commit suicide” (a process called apoptosis). Capsaicin does this by attacking the energy-making portion of the cells, called the mitochondria, and can do this without harming the healthy cells that surround the cancer cells.

Along with its anticancer abilities, capsaicin also offers cardiovascular benefits because it is a potent antioxidant that fights free radicals that can lead to atherosclerosis.

A few more benefits include helping to prevent ulcers, opening and draining congested nasal passage, and reducing cell damage that can lead to diabetic complications.

9) Broccoli

Broccoli contains many complex and nutritional compounds – all of which help reduce the risk of developing prostate problems.

Research has found that phytochemicals found in broccoli, such as sulforaphane and beta carotene, specifically target and eliminate damaged prostate cells without compromising healthy prostate cells.

So while broccoli may not be the most loved vegetable, it surely packs a strong punch. Enjoy broccoli in healthy salads or as a blend with other vegetables and fruits in a breakfast smoothie.

Broccoli is a member of the cruciferous vegetable family. Other cruciferous vegetables include cauliflower, bok choy, cabbage, and Brussels sprouts.

10) Bell peppers

Vitamin C is an antioxidant that may play a role in fighting BPH. Not all vitamin C is the same. According to the Mayo Clinic, only vitamin C obtained from vegetables lowers your risk of an enlarged prostate. Fruits don’t offer the same benefit.

Moreover, bell peppers contain more vitamin C than any other vegetable. One cup of raw bell peppers contains 195 percent of your daily required may want to add to your diet include kale, cauliflower, and Brussels sprouts.


Prostate diseases such as BPH and prostatitis are leading health issues for men. Every month, thousands of men are diagnosed with prostate illnesses. But proper nutrition, along with other lifestyle factors, plays an integral role in decreasing these numbers.

The above examples are only some of the foods that will help you promote and maintain good prostate health.

In particular, a plant-based diet, rich in fruits and vegetables can reduce prostate cancer risk. So, over time, be sure to add in moderate exercise and activity for a balanced approach.

A properly maintained diet and a healthy lifestyle provide you a fighting chance at preventing prostate diseases and significantly improving your prostate health.

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10 Best Foods For Prostate Health - Ben's Natural Health
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10 Best Foods For Prostate Health - Ben's Natural Health
Studies have shown that diet plays an enormous role in men’s health, particularly prostate health. Here are 10 of the best foods for prostate health.
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Ben's Natural Health
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  1. Calder PC. Omega-3 fatty acids and inflammatory processes. Nutrients. 2010 Mar;2(3):355-74.
  2. Chen L, Stacewicz-Sapuntzakis M, Duncan C, Sharifi R, Ghosh L, Breemen RV, Ashton D, Bowen PE. Oxidative DNA damage in prostate cancer patients consuming tomato sauce-based entrees as a whole-food intervention. Journal of the National Cancer Institute. 2001 Dec 19;93(24):1872-9.
  3. Giovannucci E, Rimm EB, Liu Y, Stampfer MJ, Willett WC.. (2003). A prospective study of cruciferous vegetables and prostate cancer.. Cancer Epidemiology, Biomarkers and Prevention . 12 (12), p1403-1409.
  4. Liu ZM, Wong CK, Chan D, Tse LA, Yip B, Wong SY. Fruit and vegetable intake in relation to lower urinary tract symptoms and erectile dysfunction among Southern Chinese elderly men: a 4-yearprospective study of Mr OS Hong Kong. Medicine. 2016 Jan;95.
  5. Schwarz S, Obermuller-Jevic UC, Hellmis E, Koch W, Jacobi G, Biesalski HK. Lycopene inhibits disease progression in patients with benign prostate hyperplasia. The Journal of nutrition. 2008 Jan1;138(1):49-53.
  6. van Breemen RB, Sharifi R, Viana M, Pajkovic N, Zhu D, Yuan L, Yang Y, Bowen PE, Stacewicz-Sapuntzakis M. Antioxidant effects of lycopene in African American men with prostate cancer or benign prostate hyperplasia: a randomized, controlled trial. Cancer prevention research. 2011 May1;4(5):711-8.
  7. Wilt TJ, Ishani A, MacDonald R, Stark G, Mulrow CD, Lau J. Beta‐sitosterols for benign prostatic hyperplasia. Cochrane database of systematic reviews. 1999

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  1. Dhanarajan veeran

    I have been diagnosed as enlarged Prostate and doctor has prescribed tablet named Omnic Ocas 0.4mg for daily orally
    I came to know about your products for Prostate treatment
    Please provide more information about your products
    How safe and no side effects.
    Course of treatment
    Is it life long treatment or until cured?

    • Ben's Natural Health Team

      Hi Dhanarajan, thanks for getting in touch. Omnic Ocas does not shrink the prostate, but it works by relaxing the muscles in the prostate and the bladder. Just like any other drug, it has side-effects that are far likely to do you more harm than good especially when taken in the long term.

      I am sorry to hear about your enlarged prostate or BPH and its accompanying symptoms which can certainly be inconvenient and bothersome. I am sure you want to try all options to get rid of the disease and its accompanying symptoms. I would like to suggest that you join our Prostate Health Program that has 3 combination supplements that will effectively address BPH and its bothersome symptoms and at the same time prevent complications. First, Total Health which will shrink and heal your prostate properly; Prostate Healer which will prevent and treat infections and address root cause of prostate disease and inflammation; Lastly, Prostate Power which will create short term benefits that will alleviate the worst of your symptoms.

      Taking supplements will absolutely help but this is not an overnight fix, these aren’t chemicals, they’re nutrients. It is simply a case of persevering for a short while as your mind and body adapts. Unlike medications, which are designed to treat an existing problem, supplements are designed to proactively support your health. Everybody’s biochemistry is different and the length of time before you feel a tangible benefit will depend on your body and what it needs to feel at its best. As with most things in life, it’s important to find a balance: this includes a lifestyle, diet and supplement plan to suit you. The length of time you will need to take the supplements depends on your condition. Many factors contribute to how well a supplement works. Because of the individual differences in body systems, one supplement may prove benefits in 2-3 months to an individual and more time to another individual. The extent of benefits can also range from subtle to powerful so it is important to first allow considerable time for the supplements to work within the system considering your condition and body system.

      You can wean off from Omnic Ocas. However, it is never good to stop a drug abruptly particularly if you have been taking it for some time. It can kick back at you. You should make the changes to your diet, do regular exercises and take Omnic Ocas with Total Health for one month. Then after a month and continuously taking Total Health, you should reduce taking Omnic Ocas from once a day to once every two days for 10 days. If no bad effects, reduce it to 1 every 3 days for another 15 days. Then if all is well you can stop taking Omnic Ocas completely. Total Health should replace it. You can also extend weaning off time until you feel that you can already get rid of Omnic Ocas.

      Diet and exercise alongside the supplements will also have a beneficial impact on BPH and prostate health as well. Avoid all kinds of dairy as well as sugary and salty foods. Green leafy vegetables are especially important because they are rich in antioxidants. Cruciferous vegetables such as broccoli also reduce the risk of prostate problems, including BPH and prostate cancer. People who eat onion and garlic regularly may also benefit from a lower risk of BPH. Add more raw green salads to your diet.
      Start your journey to wellness by engaging in regular aerobic exercise which may help to reduce PSA levels in men. Regular physical activity and exercise have a positive impact on health and to your prostate as well. Exercise influences all hormonal systems in the body, including key hormones relevant to the prostate. Excess estrogen, which can negatively affect prostate health, is often promoted by weight gain.

      Yoga may help improve the symptoms of BPH, as it can help exercise and strengthen the muscles in the pelvic floor. Also, Kegel exercises can strengthen and train your pelvic floor muscles to help control urination. Exercises such as walking, jogging, swimming, and tennis are also beneficial. These and other aerobic exercises can help you maintain a healthy weight. To read more about Kegel exercises, please click on the link provided: https://www.health.harvard.edu/bladder-and-bowel/step-by-step-guide-to-performing-kegel-exercises

      Finally, I want you to be aware that a balance of powerful supplements, healthy diet, and healthy lifestyle when taken together will act synergistically magnifying their effects many times.

  2. Adam & Andria Phokou

    Very good article. Thank you Ben’s team. My husband’s health is slowly improving.
    Andria xxx

    • Ben's Natural Health Team

      Hi Andria, thank you for your comment. We’re glad to hear that your husband’s health is improving and we’re pleased you enjoyed our article.

      If you have any questions or would like to receive tailored advice regarding your husband’s health please get in touch with our support team.

      📧: [email protected]
      ☎️: 888 868 3554

      Wishing you good health, the Ben’s Natural Health Team

  3. Russom

    what about ghee and animal fats for prostate

    • Ben's Natural Health Team

      Hi Russom,

      Thanks for your comment.

      If the ghee is sourced from grass-fed cows, you can safely consume it in moderation. If the ghee is not sourced from cows that are pastured then it should be avoided as it can cause further enlargement to your prostate. Instead of ghee, you could use Olive Oil, Avocado Oil, Canola etc.

      Red meat such as beef (unless grass-fed) and pork as well as their fats should be avoided as they will agitate the prostate causing enlargement. We’d recommend lean white meats such as turkey and skinless chicken. Additionally, you can eat all fish; oily fatty fish such as sardines, mackerel, tuna, anchovies etc are particularly good for your overall and prostate health.

      Please get in contact with our support if you have any other questions about your prostate health.

      📧: [email protected]
      ☎️: 888 868 3554

      Wishing you good health,
      Ben’s Natural Health Team

  4. Mohammed

    Thank you for this useful article that a prostate patient needs to know and understand in order to maintain a healthy prostate or reduce harm to those who complain of it. I would like to point out here that I have been using your nutritional supplement products for 3 months, which is the prostate health program, which includes 3 products, and I feel comfortable and have no side effects so far.

    • Ben's Natural Health Team

      Hi Mohammed,

      We’re glad to hear you found this article useful. Thank you for letting us know your experience using our products, we hope that you continue to see progress on your prostate and overall health.

      Please do not hesitate to get in touch should you require any advice or assistance regarding any of our products or your prostate health more generally.

      Wishing you good health, the Ben’s Natural Health Team

  5. John


    Really interesting article and I have found your responses to the comments below just as interesting. I have three questions.

    1] Could provide links to research supporting for the following

    ‘Avoid all kinds of dairy’

    2] What guidance can you provide to prevent ”excess estrogen” especially with regards to diet and exercise.

    3] Lastly, what’s your view on spikes in insulin and how that may affect the prostate? I have been researching the keto diet and experimenting with it for a month but I found it very difficult so I stopped. I’m not overweight but I was keen to reduce my carbohydrates in order to minimise insulin spikes. The keto diet seem to be a worthwhile diet to explore but my energy levels tanked so I have stopped. However, I’m keen to explore how to reduce my carbohydrates. Have you seen research which confirms insulin’s connection to enlarge prostate?


    • Ben's Natural Health Team

      Hi John,

      Thanks for your questions.

      Dairy from cows has been shown to increase levels of estrogen in men, the imbalance in hormones levels negatively impacts prostate health. Please see the study below: https://eje.bioscientifica.com/view/journals/eje/179/6/EJE-18-0591.xml

      Estrogen can be naturally lowered through diet, exercise, and supplementation. The recommended diet would be to limit estrogenic foods such as red meat and dairy, whilst increasing your intake of lean meats, fatty fish, and cruciferous greens. Lower body exercises such as squats have been shown to naturally boost testosterone in men. Taking a supplement such as Estro Clear can reduce the level of estrogen in your blood whilst helping to restore a healthy balance of hormones. You can find out more about Estro Clear by visiting the following link: https://www.bensnaturalhealth.com/sexual-health/ben-s-estro-clear.html

      Studies into insulin effects on the prostate are limited, one study found insulin spiking may increase the risk of developing prostate cancer: https://academic.oup.com/jnci/article/93/10/783/2906082

      The ketogenic diet is an optimal diet for reducing insulin spiking, it can take some time to adjust to the diet and begin converting fat to energy rather than carbohydrate, by following the diet for a month with some persistence you should find it becomes easier. For increased energy levels in the meantime, you might consider a B-Complex supplement and if you are a Type 2 Diabetic or have onset Diabetes then you should take Glyco Optimizer to regulate your blood sugar levels. You can find out more about Glyco Optimizer by visiting the following link: https://www.bensnaturalhealth.com/ben-s-glyco-optimizer.html

      For any other questions please refer to our expert support advisors.

      📧: [email protected]
      ☎️: 888 868 3554

      Wishing you good health,
      Ben’s Natural Health Team

  6. Rick

    I went to the Dr 4 days ago and shared with him that my urine flow was weak and had been for over a year. He put me on flomax. I took the first capsule last evening and today I was severely fatigued. The Dr said that is not a side effect of the flowmax, but to what else can it be attributed since nothing else changed in my diet? I will not take another flowmax, but I need to find something that can help my urine flow. I tried saw palmetto as 160mg/day, but that did not help. Do your products offer any kind of money back guarantee?

    • Ben's Natural Health Team

      Hi Rick,

      Thanks for your comment.

      Flomax can absolutely make you feel faint or even drowsy, this is one of the most common reported side effects of the drug. Flomax can provide some short-term relief by masking urinary symptoms caused by BPH. However, we don’t recommend it in the long term due to the many side effects and complications Flomax.

      Our Saw Palmetto supplement, Prostate Power, is formulated to improve flow and reduce the frequency and urgency of bathroom visits day and night. We source our Saw Palmetto from a farm in Florida, it’s organic, non-GMO, and dosed at 320mg per day. We also include Boron and Rye Flower Pollen to increase the bioavailability and absorption of the supplement as well as reduce inflammation in the prostate, bladder, and urinary tract.

      Total Health includes a money back guarantee that it will lower your PSA level within 3 months of usage. Total Health is our flagship supplement for shrinking an enlarged prostate.

      For more information on our supplements or natural methods to shrink your prostate then please get in touch with our support.

      📧: [email protected]
      ☎️: 888 868 3554
      Wishing you good health,
      Ben’s Natural Health Team