7 Foods to Prevent Enlarged Prostate


Around half of the men above the age of 50 years complain of enlarged prostate or benign prostatic hyperplasia (BPH) as per the National Institute of Diabetes and Digestive and Kidney Diseases. By the time men turn 80, around 90% of them would be living with BPH.

Well, let us tell you what you wanted to hear! A diet packed with some minerals and vitamins can keep prostate healthy and decrease the chances of having BPH. Falling in the category of overweight is also a risk factor for development of this condition. choosing nutritious foods can help you lose weight as well as cut down your risk of developing BPH.

Sesame Seeds

These are packed with zinc. It is essential to maintain optimum health of the prostate as per a study issued in the Indian Journal of Urology. Men having BPH or prostate cancer have significantly lower zinc levels in their bodies.[1]

Sometimes around 75% lower than the ones having healthy prostate. Zinc coming from foods can be absorbed easily as compared to zinc supplements. So, feast on sesame seeds. Pumpkin seeds and almonds also have high content of zinc. Studies on animal models suggest that pumpkin seeds can be used to manage BPH.[2]




Obesity may up the chances of enlarged prostate. A study says that intake of omega-3s and exercise can help decrease the chance of developing obesity. Salmon has a high content of omega-3 fatty acids. These help in protecting against cardiovascular disease, inflammation, weight gain, rheumatoid arthritis and cancer. You can get it from fish, walnuts, flax seeds and canola oil. Trace amounts are also present in soybeans and kidney beans.[3]

Bell Peppers

Vitamin C helps fight against BPH and bell peppers have a lot of it. A cup of raw bell peppers has 200% of the daily requirement of vitamin C. Other vegetables high in vitamin C are cauliflower, broccoli, brussels sprouts and kale.


These have lycopene, which imparts red color to it. Lycopene decreases the chances of having prostate cancer. As per the National Cancer Institute, A study revealed that the progression of BPH can be slowed down with the consumption of lycopene-containing foods.[4]

Lycopene decreases prostate-specific antigen (PSA), which is related to inflammation of prostate, prostate cancer and BPH. So, do have a food rich in lycopene with fats like nuts, avocado and butter to improve its absorption.


These have high content of beta-sitosterol, which reduces symptoms related to BPH. People taking supplements of beta-sitosterol have reported improved urinary flow with very little residual urine volume. Other foods containing this potential compound are wheat germ, pumpkin seeds and pecans.


More vegetables implies less incidence of prostate cancer and BPH. Regular intake of onion and garlic may also result in the reduction in BPH. Onion and garlic are used in conventional medicines to fight off infections and strengthen the immune system.



According to a study, isoflavones in soybeans decrease the BPH growth. [5] A recent study indicates that soy decreases the growth of cancer cells in the prostate gland. Soy also helps manage signs of urinary tract infection. Its other sources are tempeh, soy yogurt, and cooked or roasted soybeans.[6]