10 Strategies for Preventing Prostate Cancer

1) Eat lots of cruciferous vegetables.
Cruciferous vegetables (broccoli, kale, bok choy, arugula, cauliflower, brussels sprouts, cabbage, radish to name a few) contain phytochemicals that stimulates the body to detoxify carcinogens. Men who consumed three or more half-cup servings of cruciferous vegetables per week were 41 percent less likely to develop prostate cancer.¹

2) Reduce consumption of animal protein.
It is widely recognized that a high consumption of animal protein has been linked to a greater risk of prostate cancer.² Greater consumption of meat, poultry and fish is associated with higher blood level of IGF-1 (insulin-like growth factor-1), which is positively correlated with an increased risk of prostate cancer.³ For prostate health, limit or avoid animal products to less than two servings per week. Plant protein, however is protective – legumes, and specifically minimally processed soy products, are associated with decreased risk of prostate cancer.⁴

3) Eat lots of tomatoes.
A study of over 40,000 men revealed that those who consumed the most tomato-based foods (including cooked tomatoes and tomato sauce) reduced their total risk of prostate cancer by 35 percent and their risk of advanced prostate cancer by 50 percent.⁵ Lycopene, which is abundant especially in cooked tomato products is believed to be primarily responsible for this benefit. Tomatoes are extremely nutrient dense, containing lycopene as well as a variety of other protective phytochemicals.

4) Eat plenty of Allium and yellow/orange vegetables.
Allium vegetables - onions, garlic, leeks, shallots, scallions, and chives – have organosulfur compounds with anti-cancer effects, and are associated with reduced prostate cancer risk.⁶ Consumption of orange vegetables including carrots, pumpkin, sweet potatoes, winter squash and corn was also found to be inversely related to prostate cancer.⁷

5) Confirm adequate vitamin D levels with a blood test.
Accumulating research shows that insufficient vitamin D levels are associated with an increased risk of several cancers, including prostate cancer.⁸ While sun exposure is one of the best sources of vitamin D, it is unlikely to get adequate vitamin D from a sun exposure, throughout life, without increasing risk of skin cancer. The safest way to obtain vitamin D is through supplements.

6) Do not rely on PSA screening as a method of “early detection” to prevent prostate cancer.
About 70% of men with elevated PSA do not actually have cancer, and many scientists believe that PSA screening does not reduce prostate cancer-related deaths.⁹ In fact, the U.S. Preventive Services Task Force, the American College of Preventive Medicine and the American Cancer Society do not recommend routine PSA screening.¹⁰ 

7) Avoid supplemental folic acid
Folic acid is the synthetic form of folate, one of the B vitamins. Similar to breast cancer, folic acid supplementation has been associated with increased risk of prostate cancer, whereas food folate is associated with decreased risk.¹² Get natural folate from green vegetables and beans instead of synthetic folic acid from supplements.

8) Avoid dairy consumption.
There is substantial evidence indicating that men who avoid dairy products are at a lower risk for prostate cancer. One study that spanned 41 countries reported a strong correlation between per capita milk consumption and prostate cancer deaths.¹³

9) Exercise at least 3 hours a week.
Exercise, particularly endurance-type exercise such as walking, running, cycling and swimming, are effective forms of disease protection. In one study, men who reported vigorous activity for at least three hours per week had a 61% lower risk of prostate cancer-specific death. Not only does exercise prevent prostate cancer, but it can also slow the progression of cancer.¹⁴

10) Supplement with zinc.
In one study of 525 men with prostate cancer, those who consumed the most zinc (15.7 mg daily) were shown to have 74% reduction in risk of death as compared to men who consumed less than 12.8 mg zinc daily.¹⁶ The power of zinc lies in its ability to cause prostate cancer cell death. It is important to note that zinc from plant foods is not always efficiently absorbed by the body.¹⁵ To ensure adequate zinc levels, (and B12, D and iodine) I recommend supplementation with a multivitamin and mineral supplement that does NOT contain folic acid.

In my most recent book, Super Immunity, I discuss the latest scientific research on super foods that supercharge the immune system and fight cancer, and I explain how to put this knowledge into practice by following an anti-cancer eating style.