Tips on Maintaining a Healthy Prostate

By on November 7, 2014

—  By Fionna Fonseka ~ Registered Holistic Nutritionist

Aahhh….it`s Movember!  While many are enjoying (or not enjoying) abundant beards and staches everywhere…..let’s take a look at some preventative nutritional and lifestyle measures to help keep the prostate in prime condition.  For those who think prostate problems are far away, know that how we treat our bodies when we are younger can greatly impact us in later years.    After all, “An ounce of prevention is worth a pound of cure!”


What is the prostate and why should you care?

A part of the male reproductive system, the prostate is a walnut shaped gland closely linked to the urinary system.  The prostate surrounds the urethra, which is a tube that transports urine and semen.   As a man ages, this gland gradually grows larger.  If it gets too large, it can cause a variety of medical conditions and highly unpleasant symptoms.  These include urinary problems and sexual dysfunction.   That`s right fellers, listen up!

  1. Prostatitis (the most common prostate problem for men under 50) is the swelling of the prostate gland caused by infection.
  2. Benign Prostatic Hyperplasia (BPH) is the excessive enlargement of the prostate, and is common among older men.
  3. Prostate cancer (which sometimes has no symptoms) is one of the most common types of cancer and a major cause of death among older men in developed countries.   Prostate cancer is more common in Black men than men of any other race.

 Male Reproductive

‘‘Foods’’ to Avoid:

Stay clear of refined carbohydrates (e.g. white bread, white rice) and sugars (sugar feeds cancer!), processed foods, hydrogenated oils (e.g. margarine), and added nitrates and nitrites (like those in cold cuts & hot dogs).  Stick to a diet mostly of quality, organic and non-gmo whole foods. Avoid processed foods that are stripped of bioavailable nutrients and laden with chemicals and trans fats.   On a budget? Check out the dirty dozen list that the Environmental Working Group puts out yearly.  (  The institute of responsible technology has great information on GMO’s. (

Watch your dairy intake.  According to the American Nutrition Association, several studies have shown a consistent link between excessive intake of conventionally produced dairy with prostate cancer.


Nutrition For Keeping Your Prostate Healthy:

Whole fruit and vegetables contain fiber, minerals, vitamins and anti-oxidants to ensure that the prostate stays healthy.  The following is not an exhaustive list….consult with a professional to get the whole scoop.   Here are just some of the superstars when it comes to prostate health:

 Whole Foods


Tomatoes are GREAT for prostate health!  They contain an anti-oxidant compound called lycopene. Most studies and research have shown that men who`s diets contain the highest amounts of lycopene, have the lowest incidences of prostate cancer.  Cooking tomatoes releases the lycopene.  Stay away from canned tomatoes and eat FRESH whenever possible (the BPA in the lining of cans is a concern due to the acidity in tomatoes!).  Don`t like tomatoes?  Try red or pink grapefruit, watermelon or guava.



Eat more vegetables from the CRUCIFEROUS family of vegetables….these include Brussels sprouts, cabbage, cauliflower, and broccoli.  They contain phytochemicals that appear to be protective to the prostate gland.   Cauliflower and broccoli are particularly beneficial for the prostate.



The mineral zinc is needed in abundance in the male prostate. Zinc deficiency is very common.  Zinc in the prostate helps fight infection and a deficiency can lead to BPH.  It has been shown to shrink an enlarged prostate.  A great source of zinc is raw pumpkin seeds.



Omega -3s are found in some of your good fats.  Omega-3s reduce inflammation in the body, and therefore help reduce inflammation in the prostate gland.  You can get your omega -3s from wild caught salmon. If you don’t eat fish, they are also in walnuts and freshly ground flax seeds.



Green Tea

Green tea contains an antioxidant called EGCG that helps fight abnormal cancer cells.   Research has shown a link between green tea consumption and lowered risk of advanced prostate cancer.



Running on the Beach Natural Sunshine

This vitamin is extremely important and most of us in North America are deficient. Multiple studies show vitamin D deficiency linked to multiple types of cancer, including that of the prostate.  Get your vitamin D from safe moderate sun exposure and a supplement (especially in winter months).  When taking therapeutic doses of vitamin D, get your vitamin D levels tested to stay in check.



Herbs like saw palmetto are used to help BPH.  This small woody shrub produces berries with high concentrations of a medicinal oil that has an influence on testosterone metabolism and the prostate.

Because we are all biochemically individual and may have other health issues going on, always consult with your health care provider before going on any supplements, herbs or making any major dietary changes.

Drinking plenty of pure water can help prevent bladder infections and kidney problems that are linked to prostate enlargement.  Cut down on caffeine, alcohol and sugary drinks.

Keeping general good health which incorporates good quality sleep, regular exercise and good stress management techniques are all very important parts of helping to keep your prostate healthy and happy for years to come!




Fionna Fonseka

About Fionna Fonseka

Fionna Fonseka is a registered holistic nutritionist that promotes natural and holistic healing. She is passionate about the education of food integrity and the impact of GMOs.

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