Nutritious and Functional Foods for Prostate Health

The prostate is important part of men’s health especially when it comes to “below the belt issues”. This gland is approx the size of a walnut and part of the male reproductive system.

The prostate’s main function is to make fluid containing various enzymes, zinc and citric acid which makes up part of semen. Because all men have prostates they are at risk for developing problems.

The following are functional foods that are nutrient dense and may help keep your prostate healthy and reduce your risk of prostate cancer.

Eating these foods as part of a healthy lifestyle can help keep your whole body healthy.

Brassica (Cruciferous) family vegetables

  • Includes bok choy, Brussel sprouts, broccoli, broccoli sprouts, cabbage, kale, rapini, cauliflower, collard and mustard greens, radish, turnip, and arugula
  • Contains glucosinolates such as sulforaphane and indole-3-carbinol
  • Enjoy as fresh leafy greens, steamed or stir-fry.

Organic and Non GMO Soy

  • Includes edamame, tofu, tempeh and miso, tamari
  • Contains isoflavones
  • Enjoy as in tofu or tempeh stir fry

Ground Flaxseed

  • Contains lignans, which act as phytoestrogens and may slow the growth of prostate tumours.
  • Choose ground flaxseed or grind yourself as the whole seeds will pass through your digestive tract undigested. Store ground flax seeds in the fridge or freezer to maintain freshness longer.
  • Enjoy in mixed in smoothies, salads, oatmeal, soups

Lycopene-Rich Foods

  • Includes cooked tomatoes, watermelon, pink grapefruit, guava, and papaya
  • Heat processing of tomato products (i.e. tomato sauce) enhances the bioavailability of lycopene.
  • Enjoy in pasta, soups, stews, sun dried tomatoes or salads


  • Contains ellagic acid, polyphenols and antioxidants
  • Enjoy in salads, smoothies, chia pods and juice

Marsha Fenwick, C.N.P.  R.R.T.

Marsha is not your typical nutritionist. She began her career 20 years ago as a Registered Respiratory Therapist. Later, she earned her certifications as a Registered Nutritional Consultant Practitioner, Certified Nutritional Practitioner, and Registered Orthomolecular Health Practitioner. Marsha is also a Certified Cancer Coach. Her clinical practice specializes in: sustainable healthy weight loss, digestive health, women's hormones, diabetes, heart health, and cancer prevention and recovery. For more information and to book a FREE 15 minute consultation go to

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