While women are often concerned about preventing breast cancer and seeking to age beautifully, men usually are more concerned about their prostate health and virility.

Symptoms such as frequent urination, bladder, and kidney problems can make daily life uncomfortable for a man. The following are seven superfoods that can make a beneficial difference in strengthening the prostate gland.


We eat them in our salads and use them to make guacamole dip for our chips and snacks, but this yellow-green fruit (many people mistake it for a vegetable!) is quite potent. In 2006, the National Center for Biotechnology Information (NCBI) tested the California Hass avocado for its ability to protect against prostate cancer, due to its high content of lutein, a carotenoid.

“Because the avocado also contains a significant amount of monounsaturated fat, these bioactive carotenoids are likely to be absorbed into the bloodstream, where in combination with other diet-derived phytochemicals they may contribute to the significant cancer risk reduction associated with a diet of fruits and vegetables.”

Avocados are good in salads

Avocados enhance the taste of salads and make great guacamole dip. Photo courtesy of medicalnewstoday.com

Tomato Sauce

Tomato sauce contains a high level of lycopene, which is a carotenoid antioxidant that has been proven to protect against benign prostatic hyperplasia, otherwise known as BPH, an enlargement of the prostate gland. The sauce is more effective than eating a whole tomato because cooking it releases more of the lycopene into the food and then the bloodstream. There have been numerous studies that show that lycopene can help prevent prostate cancer and slow down the progression of BPH in diagnosed cases.

Delicious tomato paste used to make spaghetti sauce.

Eating foods that contain tomato sauce such as spaghetti, pizza, lasagna are enjoyable ways to ingest lycopene. Photo courtesy of eattobeat.org.

Pumpkin Seeds

Pumpkin seeds are an excellent source of zinc. You only need to eat a handful of them a day to make a significant improvement in your health. Throw them into your salad or onto your burger for added flavor and texture, as well as health benefits.

According to healthline.com, “Several studies in humans found that eating these seeds reduced symptoms associated with BPH. In a one-year study in over 1,400 men with BPH, pumpkin seed consumption reduced symptoms and improved quality of life.”

Check out some of OCN's favorite roasted pumpkin seed recipes for some added variety.

Pumpkin seeds are good in salads and other foods.

Photo courtesy of articles.mercola.com



Tempeh is a form of soy, and several studies suggest that the plant compounds in soy products help protect against BPH and cancer. Other soy foods include tofu and edamame. Try making tofu burgers or Sloppy Joes, and add spinach for a healthy meal.

Barbecue tempeh taco with cole slaw.

Make a delicious barbecue tempeh taco with coleslaw. Photo courtesy of crazyvegankitchen.com


Growing up, our parents often insisted that we eat our broccoli so we would be strong and healthy. Turns out, they were right! Broccoli is an antioxidant that is loaded with vitamin C. Studies show that men who ate broccoli more than three times a week revealed a 41 percent reduction in the risk of developing prostate cancer.


Photo courtesy of pixabay


Onions and garlic always make a meal taste better, especially in meats and sauces. But the onion not only adds flavor to meals; it also contains organosulfur compounds called phytochemicals that can protect against cancer.


Photo courtesy of pixabay

Green Tea

Green tea is packed with antioxidants called catechin (EGCG). It has polyphenols that have been shown in studies to protect cells from DNA damage and reduce the risk of various cancers, including prostate cancer.

The Truth About Cancer website states that “EGCG is the most effective green tea antioxidant. It has been tested extensively over the past few years, and studies clearly show that EGCG and other green tea antioxidants are toxic to cancer cells in laboratory experiments.”

How to brew green tea.

Photo courtesy of thetruthaboutcancer.com

What other superfoods assist in keeping the prostate gland healthy? Have you or someone you know suffered from prostate cancer or illness? Tell us in the comments!