One of the biggest risk factors for the development of prostate cancer is family history. But having a family history certainly doens’t mean you are destined to develop the disease. Today, I want to highlight five common foods you can include regularly in your diet that may help reduce your lifetime risk of prostate cancer.

Whenever diet comes up, conversations can become highly emotive—people often feel strongly about what’s “right.” My aim here is simply to focus on the best science we currently have. Although the evidence isn’t perfect, several foods appear to support a prostate-healthy lifestyle.

Tomatoes are rich in lycopene, a carotenoid responsible for their red colour. Lycopene is also found in watermelon and pink grapefruit.

Lycopene has several proposed benefits:

This group includes broccoli, cauliflower, kale, and Brussels sprouts. These vegetables contain high levels of glucosinolates, sulfur-containing compounds that become more active after cutting or chewing.

Glucosinolates have both anti-inflammatory and antioxidant properties.

A large meta-analysis demonstrated an inverse relationship between cruciferous vegetable intake and prostate cancer development—meaning the more broccoli, cauliflower, and kale consumed, the lower the risk of a prostate cancer diagnosis.

Several studies have shown a protective effect from regular consumption of tree nuts such as walnuts.

A 2020 study reported that the higher the intake of tree nuts, the lower the risk of developing prostate cancer. Similarly, a prospective Harvard study found that men who consumed five servings of nuts per week (compared with less than one serving per month) had significantly lower prostate-cancer–specific mortality after diagnosis.

One serving was defined as 30 g, or roughly a small handful.

Previous research also suggests that nuts may reduce the risk of other cancers, including breast cancer, due to their anti-inflammatory and antioxidant properties.

Pomegranate juice contains high concentrations of polyphenols, the same beneficial compounds found in extra virgin olive oil.

Polyphenols are known for:

Laboratory studies have shown that polyphenols may stimulate apoptosis—programmed cell death—in prostate cancer cells, potentially reducing the propagation of abnormal cell lines.

Green tea contains catechins, another class of potent antioxidants.

A landmark 2012 study looking at men with established prostate cancer awaiting surgery found that those who consumed more green tea experienced a significant drop in PSA levels compared to those who did not.

Catechins may help reduce oxidative stress and inflammation—two key drivers of cancer development and progression.

Barbecued red meat, especially when charred, forms carcinogenic compounds:

Both have been associated with an increased risk of cancer. They form primarily from the char on grilled meat.

For many of us, barbecued meat is deeply tied to family and lifestyle. I grew up with regular Sunday barbecues myself, but the evidence is clear—high-temperature cooked red meat increases exposure to carcinogens.

In 2015, the World Health Organization classified processed meats—such as bacon, sausages, deli meats, salami, and hamburgers—as Group 1 carcinogens, the same category as tobacco.

They found that eating 50 g of processed meat per day (about two rashers of bacon) increased the relative risk of colon cancer by 18%.

Unprocessed mammalian muscle meats (like steak, lamb, or pork) were placed in Group 2A, meaning the evidence suggests a possible link to cancer but is not strong enough to confirm causation.

Diet is just one part of prostate health, but the evidence strongly supports increasing intake of antioxidant-rich, anti-inflammatory foods—tomatoes, cruciferous vegetables, nuts, pomegranate juice, and green tea—while reducing consumption of charred red meat and processed meats.

I hope you found this helpful and not too controversial. If you have questions, email them to [email protected]