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The prostate is a tiny gland that has a significant effect on men's general health. Although lifestyle, age, and genetics are important factors, diet can also have an impact. A prostate-friendly diet can help lower the risk of prostate enlargement (BPH), support treatment outcomes, and potentially reduce the chance of prostate cancer progression, according to urologists and nutrition researchers.

Why diet matters for the prostate

• Diet influences inflammation, hormonal balance, oxidative stress, all of which are linked to prostate health and cancer.
• Research indicates that diets rich in fruits, vegetables, and healthy fats and low in red and processed meats, saturated fat, and refined sugars are linked to reduced cancer risk and the same applies for prostate cancer too.

Top foods to include for better prostate health

• Turmeric / Curcumin: In Indian cuisine, turmeric is commonly used in every household. Preclinical research has demonstrated that curcumin slows the growth of prostate cancer tumours, particularly in cases that are resistant to castration.
• Tomatoes & tomato-based dishes (like curries, chutneys, sambar with tomato, rasam): Tomatoes are rich in lycopene, an antioxidant linked with lower prostate cancer risk. Using cooked tomato in gravies increases bioavailability.
• Cruciferous vegetables (cauliflower, cabbage, broccoli, etc.): These vegetables contain compounds (like sulforaphane, indoles) that help in reducing risk of prostate issues. Indian diets often include cabbage, cauliflower etc.
• Berries & local fruits high in antioxidants: Local antioxidant-rich fruits like guava, pomegranate, and in-season mangoes also help, even though berries (strawberries, blueberries, etc.) may be more costly or harder to find in many Indian locations. Berries have been shown in studies to lower inflammation, which is good for prostate health.
• Soya and legumes (chickpeas, lentils, beans, flax seeds, etc.): These offer protein with less saturated fat, help maintain hormonal balance. Soy has been shown to have favourable effects in decreasing prostate cancer risk.
• Fatty fish: Rich in omega-3 fatty acids, which help reduce inflammation. Indian diet in coastal regions can benefit from regular fish.

What to limit or avoid
To support prostate health, it’s also important to reduce or avoid certain foods:

• Red and processed meats: High consumption of red meat, especially when cooked at high temperatures (grilled, pan-fried), is associated with increased risk of prostate cancer.
• High-fat dairy products: Full-fat dairy intake is linked in several studies to higher risk; better to go for low-fat options or use dairy in moderation.
• Deep fried & charred foods: Foods like pakoras, samosas, fried snacks, tandoori meats when charred, etc., can lead to compounds like HCAs and PAHs which are associated with cancer risk.
• Refined carbs & sugary foods: Excess sugar, white rice, polished grains, sugary drinks, sweets contribute to obesity and insulin resistance, which in turn raise risk of more aggressive prostate disease. Many Indian diets high in refined carbs face this risk.
• Excess salt & processed / packaged foods: Packaged snacks, processed pickles, foods with high salt and preservatives may promote inflammation and other risk factors. Limiting them helps prostate and overall health.
• Alcohol & excessive smoking: Although some Indian communities have lower alcohol consumption rates, excessive alcohol use is still linked to a number of cancers, including prostate cancer. Smoking increases the risk even more. (These are included in general cancer-diet guidelines, even though there may be fewer specific local prostate-cancer studies.)

Lifestyle and dietary synergy
Foods alone won’t do everything. Combine diet with:

• Maintaining a healthy weight
• Regular physical activity
• Avoiding smoking, limiting alcohol
• Regular medical check-ups, PSA screening when recommended

Maintaining a healthy prostate starts on the plate and goes beyond routine medical examinations. Prostate health can be significantly preserved by consuming foods high in nutrients, such as cruciferous vegetables, tomatoes, fatty fish, berries, nuts, and legumes. However, cutting back on processed foods, red meat, and high-fat dairy is just as crucial.

“The prostate cancer is like any other cancer and by following a healthy lifestyle and good dietary practices, we can prevent it from taking control of our lives.” – Dr. Mathisekaran Thangarasu, Consultant Nephro-Urologist at AINU Chennai.
Men have the best chance of preserving their prostate health and general well-being well into old age when they follow a balanced diet, exercise frequently, and get screened on time.

Dr. Mathisekaran Thangarasu, Consultant Nephro-Urologist at Asian Institute of Nephrology and Urology Hospital, AINU, Chennai

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