Eating a nutritious diet that includes certain vegetables, legumes, and fatty fish may support prostate health and overall health.

Though the exact role of diet in prostate health isn’t clear, several theories exist. Some experts believe that the high fat, high-sugar Western diet may contribute to increased rates of prostate cancer.

Some studies have associated diets high in dairy products and high total calcium intake through food and supplements with a higher risk of developing prostate cancer. However, more research is needed to confirm this.

You’ll still need to see a healthcare professional for regular prostate cancer screenings, but you can start supporting your prostate health by adding the following foods and beverages to your diet.

Certain fruits and vegetables, including tomatoes, contain a powerful antioxidant called lycopene. Some research suggests that a diet high in lycopene may help reduce the risk of developing prostate cancer.

Further research is needed to confirm a benefit, but in a 2013 review of 24 studies, researchers suggested that males who ate more tomatoes were less likely to develop prostate cancer.

Because lycopene is tightly bound to the cell walls of raw tomatoes, your body has trouble extracting it. Cooked or puréed tomato products may be better options.

How to add more tomatoes to your diet

Adding some sun-dried or fresh tomatoes to salads, eating your eggs with sliced tomatoes or salsa, and enjoying tomato-based soups are excellent ways to boost your lycopene intake.

In the summer months, you can buy fresh, local tomatoes to add to sandwiches and chop into salads.

Drinking plain tomato juice each morning is another good option. Just make sure to pick a low sodium variety.

Broccoli is a vegetable that contains many complex compounds that may help protect some people from cancer.

Some studies suggest that there could be a link between the amount of cruciferous vegetables you eat — a group that includes broccoli — and a lower prostate cancer risk.

The reasons are still unclear, but researchers propose that some phytochemicals in these vegetables — including sulforaphane, which broccoli sprouts contain concentrated amounts of — selectively target and kill cancer cells while leaving other prostate cells healthy and unaffected.

Other cruciferous vegetables include cauliflower, cabbage, Brussels sprouts, and kale.

How to add more broccoli to your diet

You can add broccoli to stir-fries, soups, and salads, or simply eat it raw or steamed.

If you worry about fresh vegetables going bad, consider buying frozen broccoli so that you can cook it whenever you have the time.

For thousands of years, people have been using green tea for its health benefits. Researchers have conducted many studies on its effects on cancer.

Evidence suggests that special compounds in green tea may reduce the risk of prostate cancer by influencing tumor growth, cell death, and hormone signaling.

The following compounds could explain the health benefits of green tea:

How to add more green tea to your diet

If you like the taste of green tea, start by drinking a cup each morning in place of coffee or other drinks.

If you prefer to skip caffeine, try a decaffeinated version. If you don’t like warm tea, try cooling it in your refrigerator and adding ice for a refreshing beverage.

If you aren’t a fan of the taste, try using cooled green tea as the liquid in homemade smoothies or adding green tea powder.

Legumes are a food group that includes beans, peanuts, and lentils. Legumes contain biologically active plant compounds known as phytoestrogens.

Isoflavones are one such phytoestrogen. One 2015 review found that people who ate the most phytoestrogens had a 20% reduced risk of prostate cancer compared to the group with the lowest intake.

The cancer-fighting effects of phytoestrogens may come from their antioxidant properties and effects on hormone regulation and cell death.

While there’s still a need for more conclusive research, some research has linked soybean isoflavones with reduced prostate cancer risk.

The National Cancer Institute (NCI) shows a link between soy consumption and reduced prostate-specific antigen (PSA) levels.

PSA is a protein produced by the prostate. The PSA test, which measures the level of PSA in your blood, is used as a screening test for prostate cancer.

This research also seemed to indicate that soy was more effective when eaten along with other cancer-fighting foods.

How to add more legumes to your diet

To add more legumes and soybeans to your diet, consider swapping meat for plant protein in at least some meals. This could mean trying Meatless Mondays or moving toward a plant-based diet.

Try making a black bean burger with lots of veggies. Alternatively, homemade hummus made with blended chickpeas makes a delicious dip for vegetables or whole grain bread.

Finally, tofu is an excellent source of soy. Try flavoring tofu with sauces and baking it or browning it on the stove, or adding it to stir-fries.

Like green tea, pomegranates are a rich source of antioxidants.

Pomegranate juice has a reputation as a superfruit due to its high levels of antioxidants. Antioxidants may help prevent chronic diseases related to oxidative stress.

The NCI says that pomegranate juice and some of its bioactive components may help inhibit the proliferation of prostate cancer cells.

Animal and test-tube studies have found that pomegranate juice and extract inhibit the production of some prostate cancer cells, though more research is needed in humans.

How to add more pomegranate juice to your diet

You can buy pomegranate juice at most grocery stores. If drinking the juice plain is too intense, consider diluting it with plain water or adding some sparkling water.

You can also add pomegranate seeds to homemade salad dressing to sweeten your favorite salad.

Polyunsaturated fats, including omega-3s and omega-6s, are essential fatty acids found exclusively in your diet.

The traditional Western diet contains a lot of omega-6 fatty acids but not many omega-3s. Having a balance of omega-3 and omega-6 fatty acids is linked to better health outcomes.

While there may be a link between higher omega-3 fat consumption and a lower risk of high-grade prostate cancer and prostate cancer mortality, more research is needed, especially human studies.

Fatty fish have plenty of other health benefits. Try eating fatty fish found in cold waters to increase your omega-3 intake. These include:

How to add more fish to your diet

Adding more omega-3s to your diet can be as easy as cracking open a can of sardines or tuna. Not everyone is so enthusiastic about fish, though. Plus, it can also be expensive.

If you haven’t enjoyed fish in the past, try a different type. Each one has a unique flavor. The flavor is also milder if the fish is fresh, so you may enjoy it more if you buy it from a fish counter and make it that day.

Cod, flounder, and trout have milder flavors. Try topping your fish with a lemon sauce or adding it to another prostate-friendly food. For example, you could try baked cod in a tomato sauce.

To stretch your dollar, you can also add fish to dishes like pasta, soup, salad, or sandwiches. That way, you won’t need as much fish to make a complete meal.

You can also ask a healthcare professional about taking omega-3 supplements.

Foods that contain essential compounds may help keep your prostate healthy and reduce your risk of prostate cancer. Still, researchers need to conduct many more studies to know precisely how diet affects prostate health.

It’s a good idea to check in with a healthcare professional before making dietary changes, especially if you’re receiving treatment for prostate cancer. This is because certain foods may interact with different drugs and therapies.