Five foods every man should eat to avoid prostate cancer

Prostate cancer is a huge worry for men. And rightly so—as one out of every nine men will be diagnosed with it at some point in their lives.

Of course, those are the same numbers we see for women diagnosed with breast cancer. But prostate cancer research doesn’t get nearly as much funding or attention.

To make matters worse, the mainstream remains clueless about what actually causes prostate cancer. Plus, the cancer industry is diagnosing more and more “fake” prostate cancers—thanks to a useless screening tool that’s only about 25 percent accurate. (I wish it were all just a joke, since it’s April Fools’ Day. But sadly, it’s the truth.)

Granted, this tool—the prostate specific antigen (PSA) test—was designed only to monitor progress in men already diagnosed with prostate cancer. And it was never meant to be used as a routine screening test for all men.

But the mainstream is completely failing men in the prevention, diagnosis, and treatment of prostate cancer.

I, on the other hand, have spent a lot of time researching how to guard you against prostate cancer—naturally. I’ve also researched key foods that can protect the prostate. (And you may already enjoy some of these foods as a part of your healthy, balanced, Mediterranean-type diet.)

So, today, I’m going to tell you how these foods can specifically support prostate health.

5 foods to fight prostate cancer

1.) Tomatoes

Tomatoes sit at the very top of the list because they’re packed with a carotenoid called lycopene. I helped discover this important carotenoid back in the mid-1980s. We researched its nutrient composition in foods and its role in human nutrition and metabolism.

It turns out, lycopene is a powerhouse for prostate health. In fact, an analysis of 11 studies showed that men who ate more tomatoes and tomato-based products (such as tomato sauce and tomato paste) are far less likely to develop prostate cancer.

Other research shows that blood and tissue levels of lycopene are significantly higher among men who were diagnosed with less-aggressive forms of prostate neoplasia (a precursor to prostate cancer) compared to men diagnosed with aggressive, fatal prostate cancer. Which means lycopene helps protect against the intrusive, deadly type of prostate cancer that you really need to worry about.

Your body absorbs the most lycopene when you eat cooked, concentrated forms of tomatoes—such as ketchup, tomato sauce, or tomato paste. So, make a big batch of spaghetti sauce on Sunday and enjoy it all week. Just beware of BPA-lined cans, as the acid in tomatoes can leach this chemical toxin into the contents. (Click here to stay informed on BPA-lined cans.)

2.) Broccoli

Green, leafy vegetables, especially Brassica (broccoli, Brussels sprouts, cauliflower, cabbage, collards), come in next on the list. These crops were cultivated for centuries in the Old World, originally from the wild mustard plant.

About 100 years ago, researchers zeroed in specifically on the health benefits of broccoli as part of the “British Empire Cancer Campaign.” It turns out, broccoli contains potent, cancer-fighting constituents, including sulforaphane—which targets prostate cancer cells, while keeping normal prostate cells healthy. (As you know, conventional chemotherapy kills cancer cells and normal healthy cells alike.)

Some experts recommend eating vegetables like broccoli raw. But to get the most nutrients into your tissues, you should actually prepare most vegetables, including broccoli, like this.

Just remember, eat organic produce whenever you can to avoid cancer-causing pesticides and genetically modified organisms.

3.) Fatty fish

Fatty fish, such as salmon, herring, mackerel, and sardines, also belong on the list. These types of cold-water fish contain the most omega-3 fatty acids, which have potent, anti-inflammatory effects that help protect against prostate cancer.

In fact, a recent analysis found that men who eat more fish (with omega-3s) had a 63 percent lower risk of dying from prostate cancer. Plus, a 2013 Harvard study of more than 293,000 men found that increased omega-3 fatty acid intake was associated with a significantly lower rate of fatal prostate cancer.

Cod and flounder aren’t really considered “fatty fish,” but they’re still good sources of omega-3s. Plus, they have a milder flavor, which some people prefer. And I know canned fish is popular. But be very careful about the quality of these sources.

Instead, I recommend choosing fresh, wild-caught seafood whenever possible, especially when it comes to salmon. Look for “wild caught” printed on the package. Otherwise, you can assume the fish comes from a farm. Or, for the most quality assurance, talk with the “fishmonger” behind the counter at the grocery store or fish market about where they source their freshly cut filets.

Ideally, you should eat fresh, wild-caught fish as often as possible—at least 3 times per week. But most people have a hard to hitting that target.

If that sounds like you, I recommend taking a high-quality fish oil supplement daily. You can learn all about quality, forms, and dosages of fish oil in the June 2018 issue of my Insiders’ Cures newsletter (“Why I’m upping my recommendations for this ‘controversial’ supplement”). Not a subscriber? No problem. Click here to learn more or subscribe today.

The bottom line is that omega-3s from fish oil are among the most important nutrients to support all aspects of your health—and especially your prostate.

4.) Legumes

Next on the list are legumes—which include beans, lentils, and peanuts. These little powerhouses contain potent, cancer-fighting compounds called isoflavones.

In fact, a recent meta-analysis found a strong link between higher legume consumption and lower prostate cancer incidence. Plus, there was a dose-response effect. Which means the more legumes consumed, the greater the benefit.

Research also shows peanuts are just as beneficial as more expensive tree nuts, such as almonds, pecans, and walnuts. Just be sure to avoid the added sugar and artificial ingredients often found in honey-roasted nuts.

5.) Blueberries

I’ve seen a lot of hype about antioxidant-rich pomegranate juice as some kind of “miracle” food for prostate cancer. But many other fruits contain these same antioxidants—at a fraction of the cost!

So, instead of the over-hyped, over-priced pomegranate or pomegranate juice, I highly recommend eating antioxidant-rich blueberries. Half a cup of blueberries will offer you numerous health benefits—at just 40 calories. I also like to keep water-soluble, powdered blueberry extract in the house for those times when I don’t have fresh blueberries. You can now find powered blueberry extract made with aspal (rooibos), rose hips, and baobab.

(For my own personally formulated supplement recommendation, search the “Shop” tab on my website, Plus, there’s a lot more science behind blueberries when it comes to prostate health.

Of course, there are dozens more science-backed approaches to preventing—and even reversing—prostate cancer. And I’ve put them all together in my new, online prostate protocol—which should be available to you this month.

So, stay tuned. As always, you’ll learn about it first, right here in my Daily Dispatch.


“Fish consumption and prostate cancer risk: a review and meta-analysis.” The American Journal of Clinical Nutrition 2010;92(5):1223-1233.

“Index-based dietary patterns and the risk of prostate cancer in the NIH-AARP diet and health study.” American Journal of Epidemiology 2013;177(6):504-513.

“Legume intake and risk of prostate cancer: a meta-analysis of prospective cohort studies.” Oncotarget 2017; 8(27): 44776–44784.