Overview

Prostate cancer rates are on the rise, but by adding some healthy, prostate-friendly foods to your diet, you may be able to reduce your risk.

According to the American Cancer Society, prostate cancer is the most common cancer among men, affecting 1 in 7 men in the United States. It’s believed that the high-fat, high-sugar Western diet may contribute to increased rates of prostate cancer. You’ll still need to see your doctor for regular prostate cancer screenings, but you can start boosting your prostate health by trying these six foods.

1. Tomatoes

Tomatoes contain a powerful antioxidant called lycopene. It may help prevent prostate cancer as well as reduce tumor growth among men with prostate cancer. Further research is needed to confirm a benefit, but in one review of 11 studies, researchers found a trend suggesting that men who ate more tomatoes and tomato-based products, both raw and cooked, may be less likely to develop prostate cancer.

How exactly do tomatoes help? Lycopene may decrease cell damage and slow cancer cell production. But because lycopene is tightly bound to cell walls, our bodies have a difficult time extracting it from raw tomatoes. Cooked or pureed tomato products may be better options. Look to products like these:

• tomato paste
• spaghetti sauce
• sun-dried tomatoes
• tomato juice
• ketchup

How to add more tomatoes to your diet

Eating Italian-style foods, like pizza and pasta, may help you incorporate more tomato-based foods into your diet. Focus on Italian-style foods that use a tomato base, like spaghetti Bolognese or a caprese salad.

In the summer months, you can buy fresh, local tomatoes to slice atop sandwiches and chop into salads. Drinking plain tomato juice each morning is another good option, just make sure to pick a low-sodium variety.

Learn more: 11 red vegetables with health benefits »

Broccoli is a vegetable that contains many complex compounds that may help protect some people from cancer. Some studies suggest there’s a link between the amount of cruciferous vegetables you eat and your prostate cancer risk. The reasons why are still unclear, but researchers propose that one of the phytochemicals found in these vegetables, called sulforaphane, selectively targets and kills cancer cells while leaving normal prostate cells healthy and unaffected.

How to add more broccoli to your diet

You can put broccoli in stir-fries, soups, and salads, or you can just eat it on its own with some dip. If you worry about fresh vegetables going bad, consider buying frozen broccoli that you can cook whenever you have the time.