Power Foods for Prostate Health: How Nutrition Can Make a Difference
When I first launched Hartwell Nutrition, my focus was squarely on women’s health. That remains a core part of my work, but recently, I’ve noticed an exciting trend: more men are seeking nutrition advice! Honestly, I couldn’t be happier about this shift. Whether they’ve been nudged (gently or otherwise) by a partner or made the decision on their own, it’s fantastic to see men taking their health seriously.
With this in mind, I thought it would be fitting to kick off 2025 with a blog on prostate health—a topic that doesn’t always get the attention it deserves.
Why Prostate Health Matters
Prostate health is a significant concern for men as they age. Prostate enlargement (benign prostatic hyperplasia or BPH) is incredibly common. According to the NHS, more than 1 in 3 men over 50 will experience symptoms of prostate enlargement, and prostate cancer remains the most common cancer in men. These numbers are staggering, but there’s good news: lifestyle changes, especially dietary ones, can make a real difference.
What is the Prostate?
The prostate is a small, walnut-shaped gland located below the bladder and in front of the rectum. Its primary function is to produce seminal fluid, which nourishes and transports sperm. Despite its modest size, the prostate can cause significant issues when it’s not functioning properly.
Symptoms of an Enlarged Prostate (BPH)
If you or someone you love is experiencing any of the following symptoms consult a doctor:
Frequent urination
Urgency
Weak urine flow
Difficulty starting urination
Incomplete emptying
Dribbling
Straining
What Causes Prostate Issues?
While the exact causes aren’t fully understood, several factors contribute to prostate problems:
Aging: The prostate naturally grows over time, with symptoms typically appearing after age 40 and becoming more common after 60.
Hormonal Changes: Imbalances in testosterone and oestrogen can lead to prostate growth.
Family History: Genetics play a role; if close relatives have had prostate issues, your risk increases and for reasons not yet understood, prostate cancer is more common in black men
Lifestyle Factors: Diet, lack of physical activity, inflammation, oxidative stress, and obesity can all contribute.
The Role of Nutrition in Prostate Health
The connection between what we eat and how we feel is undeniable, and prostate health is no exception. Research shows that certain foods can help reduce inflammation, balance hormones, and support overall prostate function. A Mediterranean diet, in particular, has been linked to a reduced risk of prostate issues.
What Is the Mediterranean Diet?
In essence, it’s a way of eating that emphasises whole, minimally processed foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds, along with healthy fats like olive oil. It also includes moderate amounts of fish and seafood, while limiting red meat and processed foods.
Here are three specific foods you can incorporate into your daily diet to support prostate health:
1. Pumpkin Seeds
Pumpkin seeds are tiny but mighty! They’re packed with nutrients like zinc, which is crucial for prostate health. Zinc helps maintain the prostate’s size and function, and low levels have been linked to an increased risk of prostate problems.
How to Enjoy: Sprinkle pumpkin seeds on salads, oats, soups, stir-fries, or yogurt. They’re also a great addition to homemade trail mix or granola.
2. Lycopene-Rich Foods
Lycopene, a powerful antioxidant, is found in red and pink fruits and vegetables like tomatoes, watermelon, and pink grapefruit. Studies suggest that lycopene may help prevent or reduce symptoms of BPH by combating inflammation and supporting normal prostate function.
How to Enjoy: Tomatoes are a lycopene superstar and can be eaten raw, cooked, canned, or jarred. Think tomato soups, sauces, or even a simple fresh tomato salad. Did you know lycopene is more bioavailable when tomatoes are cooked?
3. Foods Rich in Phytosterols
Phytosterols are plant compounds that help balance hormones by reducing the effects of excess oestrogen, which has been linked to BPH. They’re found in nuts, seeds, legumes, and whole grains.
How to Enjoy: Add beans and lentils to your meals. A hearty lentil soup or a spicy dahl can be both delicious and nutritious.
More Than Just Food
Of course, good nutrition is just one piece of the puzzle. Pair a healthy diet with regular exercise and avoid habits like smoking and excessive alcohol consumption. Small, consistent lifestyle changes can make a big difference.
Final Thoughts
Prostate health might not be the most glamorous topic, but it’s an important one. Taking proactive steps—whether it’s adding pumpkin seeds to your breakfast or enjoying a Mediterranean-inspired dinner—can help maintain the health of this small but vital gland.
If you have questions about nutrition or need personalised advice, don’t hesitate to reach out.
