After 60, prostate health becomes a critical concern for men—benign prostatic hyperplasia (BPH) affects over half of men in their 60s, while prostate cancer risk increases significantly with age. But research shows that eating the right foods can protect your prostate, reduce inflammation, lower cancer risk, and help manage symptoms like frequent urination and weak flow naturally. This video reveals 8 powerful foods men over 60 should eat regularly to support a healthier prostate and maintain quality of life.
1. Tomatoes – Lycopene Powerhouse
Tomatoes are one of the best foods for prostate health because they contain lycopene, a powerful antioxidant that has been shown to reduce the risk of prostate cancer and slow the growth of prostate tumors. Studies suggest that consuming at least 10 servings of tomatoes or tomato-based products per week can reduce prostate cancer risk by nearly 20%. To maximize lycopene absorption, cook your tomatoes or pair them with healthy fats like olive oil—cooked tomatoes have substantially higher levels of bioavailable lycopene than raw ones.
2. Fatty Fish (Salmon, Mackerel, Sardines)
Salmon, mackerel, herring, sardines, and trout are rich in omega-3 fatty acids, which have powerful anti-inflammatory properties that protect the prostate. Research suggests omega-3s may minimize prostate inflammation, lower prostate cancer risk, and help with weight management—an important factor since obesity worsens BPH symptoms. Aim for two servings of fatty fish per week to support prostate and heart health.
3. Cruciferous Vegetables (Broccoli, Cauliflower, Kale)
Broccoli, cauliflower, Brussels sprouts, kale, and cabbage are loaded with sulforaphane and indoles—natural plant compounds that help fight cancer cells and support a healthy prostate. Research shows that broccoli may reduce stage III and IV prostate cancer risk by nearly 50%. Cut up broccoli florets before cooking them with a bit of olive oil to release maximum nutritional value.
4. Berries (Strawberries, Blueberries, Raspberries)
Berries are packed with antioxidants, particularly anthocyanins, which reduce oxidative damage from free radicals and protect prostate cells from inflammation and cancer. Strawberries, blueberries, raspberries, and blackberries all provide vitamin C, which may reduce the risk of prostate enlargement (benign prostatic hyperplasia). Add berries to breakfast, smoothies, or enjoy them as a healthy snack.
5. Green Tea – Catechin-Rich Protection
Green tea is rich in powerful antioxidants called catechins, which have anti-inflammatory and anticancer properties. Regular consumption of green tea has been associated with a reduced risk of prostate cancer and may help reduce PSA levels and boost the immune system. Studies show that drinking 3 cups per week can help reduce prostate cancer risk. Green tea's polyphenols help inhibit tumor growth and metastasis.
6. Nuts and Seeds (Walnuts, Pumpkin Seeds, Brazil Nuts)
Walnuts are rich in zinc, selenium, and vitamin E—nutrients linked to prostate health—plus healthy fats and protein. Pumpkin seeds are especially helpful for BPH (enlarged prostate), while just a few ounces per week of Brazil nuts can help reduce prostate cancer risk. Nuts and seeds also contain zinc, which helps balance testosterone and androgen levels for enhanced prostate health. Choose raw or dry-roasted, unsalted varieties for maximum benefit.
7. Legumes (Lentils, Black Beans, Chickpeas)
Legumes such as lentils, kidney beans, black beans, and chickpeas are high in fiber, zinc, and iron, which promote prostate health. They contain plant compounds called phytoestrogens, which, when consumed regularly, have been shown to reduce the risk of prostate cancer by up to 20%. Add legumes to soups, salads, or eat them as a side dish to boost prostate-protecting nutrients.
8. Garlic and Onions – Sulfur Compound Protection
Garlic and onions belong to the allium vegetable family and contain sulfur compounds thought to help protect against prostate cancer and benign prostatic hyperplasia. Garlic may also help decrease blood pressure and prevent blood clots, supporting overall cardiovascular health—critical for men over 60. Add fresh garlic and onions to cooking or eat them raw for maximum health benefits.
Foods to Avoid for Prostate Health
To protect your prostate, limit or avoid red meat, processed foods, high-fat dairy, refined sugars, and excessive alcohol—all of which can increase inflammation, raise cancer risk, and worsen BPH symptoms.
Medical Disclaimer: This content is for educational purposes only and does not replace professional medical evaluation. If you have prostate symptoms such as difficulty urinating, weak urine flow, frequent nighttime urination, blood in urine, or elevated PSA levels, consult your healthcare provider immediately for proper screening, diagnosis, and treatment.
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