Prostate cancer is the third most common cancer in men in Hong Kong. Benign Prostate Enlargement (BPE) on the other hand, affects more than half of all men aged over 60 years, and 90% of men aged over 80 years. Recent research proposes that reduced consumption of meat and animal fat, and adopting a diet with plenty of plant-based food that are rich in antioxidants and anti-inflammatory phytochemicals can lower the risk as well as benefit overall health.

Fruits, vegetables, grains, and cereals are all rich in anti-oxidants and are anti-inflammatory. Fish, green tea and healthy oil can also help lower the risk of prostate cancer.

fish omega3
Cold-water fish

High in omega 3 fatty acids which have anti-inflammatory properties. Enjoy salmon, sardines, trout and tuna regularly in meals.


An antioxidant called lycopene in tomatoes can reduce prostate cancer risk. Tomatoes, when cooked, have substantially higher levels of lycopene compared to raw ones as the cooking process releases these beneficial compounds. Tomato sauce, tomato paste and tomato soup also have a high content of lycopene.


Blackberries, blueberries, raspberries and strawberries are excellent sources of anthocyannins, which can reduce oxidative damage caused by free radicals from environmental toxins and by-products of metabolism.

cruciferous vegetables
Cruciferous vegetables

Cabbage, kale, cauliflower and broccoli are rich in sulforaphane that helps fight cancer cells.

nuts seeds legumes
Nuts, seeds, legumes

They contain zinc which helps balance testosterone and androgen for enhancing prostate health. Oysters, crab, meat and poultry, mushroom and whole grains are also good sources of zinc.

green tea
Green Tea

Without fermentation, green tea can preserve its polyphenolic components which help inhibit carcinogenesis, tumour growth and metastasis. Most of the polyphenols in green tea are cactechins that give its distinctive bitter taste. Studies indicate that cactechins have preventive and therapeutic effects against prostate cancer.

olive oil

Choosing healthy plant-based oil such as olive oil and nut oil, and minimizing consumption of sugar and processed food are also good for health.

food high in selenium

Studies found that selenium probably has a protective role against the development of prostate cancer and its progression to advanced stages. Food sources of selenium include Brazil nut, oyster, tuna, lean meat, mushroom and tofu.

vitamin c 2
Vitamin C

Vitamin C is helpful in the prevention of BPE, and is present in various fruit such as kiwi, pineapple, berries, guava, lemon, orange, and lime. Vegetables, namely sweet peppers, sprouts, kale, spinach, broccoli, potato, cabbage, and tomato, are also a good source of vitamin C. Men, who have symptoms such as a frequent or urgent need to urinate, can modify their lifestyle and dietary habits to alleviate symptoms of BPE. Limiting diuretic beverages such as alcohol, coffee, soda, and strong tea can help. Avoiding drinking water or fluids at least 2-3 hours before bed time can lessen the need to wake up for the bathroom during sleep time.

Maintaining a healthy weight and doing moderate exercise at least three times per week can also reduce the risk or prostate cancer and BPE.

Articles on this website are informative only and not intended to be a substitute for professional medical advice, diagnosis or treatment. They should not be relied upon for specific medical advice.

If you want to learn more about eating for prostate health, book an appointment with our Dietitian at 2849 1500 or book online