2 / 7 Berries

Berries like strawberries, blackberries, and raspberries are high in vitamin C and antioxidants. Antioxidants play an
important role in the body as they prevent damage from free radicals, molecules that attack healthy cells and can
contribute to cancer risk. Vitamin C may also help ease benign prostatic hyperplasia (BPH) symptoms by promoting
urination and reducing swelling.
So whats a quick easy way to whip up a healthy vitamin-C rich snack? Dr. Mohr recommends blending a variety of
berries and greens into a smoothie with milk and protein powder. Blueberries, banana, milk, protein powder, peanut
butter, and ice is a perfect smoothie with lots of flavor and nutrition but simple to make.
Theres about 90 milligrams of vitamin C in one cup of strawberries and about 14 mg in one cup of blueberries. Other
great sources of vitamin C include citrus fruits, cantaloupe, spinach, broccoli, and mangos. For most adult men, 90
milligrams of vitamin C is

3 / 7 Fatty Fish
There are plenty of reasons to include omega-3 fatty acids in your diet. Omega-3s help lower bad cholesterol and
raise good cholesterol levels, lower high blood pressure, help with weight loss, and can reduce the risk of heart
attack. Although experts typically recommend cutting down on animal fat for prostate health, a diet high in omega-3s
can help boost prostate health. In fact, omega-3 fatty acids, found in foods like lake trout and herring, may actually
help lower prostate cancer risk.
A review paper published last year discussed how omega-3 fats modulate prostate cancer development, likely
because of their anti-inflammatory effects, and ultimately inhibiting tumor growth. So its important to suggest maybe
replacing some other animal fats with that from fatty fish like wild salmon, sardines, anchovies, tuna, for the beneficial
omega-3 fats, says Mohr.
Most adults should aim to get two servings (one serving is 3.5 ounces) of omega-3 rich fish a week. Worried
about mercury in your fish? Anchovies, herring, sardines, and freshwater trout are good sources of omega-3s with
lower levels of mercury.

4 / 7 Nuts
Healthy fats like those found in nuts can help lower your cholesterol and promote brain
health. Nuts are one of the best go-to snacks. Theyre portable, convenient, and give
you a lot of bang for your buck, says Mohr.
Brazil nuts are not only a good source of vital nutrients like vitamin E and calcium,
theyre also full of the mineral selenium. A 2010 study suggests that selenium along with
soy may help fight prostate cancer, though more research is still needed.
5 / 7 Beans
Heres one swap that will boost prostate health: Replace red or processed meats with plant protein. Beans, chia, and
hemp seeds are chock-full of protein and other vital nutrients, says Mohr.
Black beans, for example, pack a lot of nutritional punch. Just one cup has about 15 grams of protein and 15 grams
of fiber, which may promote prostate health. Hemp and chia seeds, on the other hand, have roughly 5 grams of
protein per ounce. Hemp seeds also contain all essential amino acids, while chia seeds contain about 10 grams of
fiber per ounce.

Beans can be added to a salad or used to replace traditional meat on a burrito or wrap, and hemp and chia can be
used on oatmeal, shakes, and Greek yogurt, says Mohr. Most adult men should aim to get about 38 grams of fiber
and 56 grams of protein per day.

6 / 7 Green Tea
Research suggests that green tea can help protect against prostate cancer. The benefits of consuming green tea
doesnt stop there though, it also helps lower cholesterol and even improves memory and attention spans.
Although the obvious way to consume green tea is to brew and enjoy it, there are other ways to get your fix. Try these
recipes for iced mint green tea and green tea rice. Other ways to enjoy green tea include adding it to a smoothie or
using it to create a marinade.

Sesame Seeds
Salmon
Tofu
Bell Peppers
Tomatoes
Green leafy vegetables

Playing Diet Defense

Fifty percent of men over the age of 60 suffer from an enlarged prostate or benign prostatic
hyperplasia (BPH), according to Mayo Clinic. By the age of 85, over 95 percent of men will live
with BPH.
The good news is that a diet rich in certain vitamins and minerals can keep your prostate healthy
and lower your risk of BPH. And because being overweight is another risk factor for BPH, making
nutritious food choices is a great way to lower both your weight and your risk.
Find the Best Medications for Enlarged Prostate

Sesame Seeds

Sesame seeds are rich in zinc, a mineral essential to the health of the prostate, according to a
study in the Indian Journal of Urology. Men with either BPH or prostate cancer have lower levels of
zinc in their bodies -- sometimes up to 75 percent lower than healthy prostates.
Zinc that comes from food is easier to absorb than zinc supplements. Help your body by
snacking on sesame seeds. Or try oysters, adzuki beans, pumpkin seeds, and almonds, which are
all high in zinc.

Salmon

Salmon is rich in omega-3 fatty acids. These are healthy fats that can protect you from
cardiovascular disease, cancer, and rheumatoid arthritis. Fatty acids also help in the synthesis of
prostaglandin. Fatty acids deficiency may lead to prostate problems, according to a study
published in theAlternative Medicine Review.
If youre not a fan of fish, you can get your omega-3s from walnuts, ground flax seeds, canola oil,
and kidney beans.

Tofu

A study published in The Journal of Urology showed that Asian men have a lower risk of
developing BPH than Western men. One possible reason is that Asian men eat more soy. Soybean
isoflavones have been linked to a lower risk for an enlarged prostate, according to a study
published in The Prostate. Eating more soy might even reduce the risk of developing prostate
cancer.

For other sources of soybean isoflavones, try low-fat soymilk, tempeh, roasted soybeans, soy
yogurt, and meat substitutes made with soy.

Bell Peppers

Vitamin C is an antioxidant that might play a role in fighting BPH. Not all vitamin C is the same,
however. According to Mayo Clinic, only vitamin C obtained from vegetables lowers your risk of
an enlarged prostate. Fruits dont offer the same benefit.
Bell peppers contain more vitamin C than any other vegetable. One cup of raw bell peppers
contains 195 percent of your daily requirement intake of vitamin C. Other vegetables to try
include broccoli, cauliflower, kale, and Brussels sprouts.

Tomatoes

Tomatoes are rich in lycopene, the bright carotenoid that gives tomatoes its red color. Lycopene
may lower the risk of developing prostate cancer. It can also help men with BPH, according to

theNational Cancer Institute. Lycopene also helps lower the blood level of antigen, a protein
connected to prostate inflammation and BPH.
Tomatoes and tomato products (such as tomato sauce and tomato juice) are the best source of
lycopene. You can also get this carotenoid from watermelon, apricots, pink grapefruit, and
papaya.

Avocadoes