Men’s Health – 5 Easy Ways to Support Your Prostate Gland. #WellbeingWednesday

My recent Wellbeing Wednesdays have been all about women and children’s health, so I thought for today I would focus on the men and highlight some important things that can be done to support their health. When we think of men’s health, we think of the prostate gland. After the age of 40, this gland can enlarge, causing benign prostatic hyperplasia (BPH) which causes a number of annoying urinary symptoms. There is also an increase in prostate cancer as men age. So today, I will be sharing with you a few things all you men can do, to help support your prostate gland.

Bertholletia.Brazil nuts on wooden texture
Brazil Nuts Contain Selenium
pumpkin seeds on wood background food healthy
Pumpkin Seeds Contain Zinc

There are two minerals that are essential to prostate health and these are selenium and zinc. The recommended amount for selenium is 200 mcg per day. A single Brazil nut has 50 mcg and I usually suggest eating 3 per day. Studies have shown that men with BPH or prostate cancer have a lower amount of concentrated zinc in the prostate gland, possibly being a reason for the disease. I have all my male patients over the age of 40 eat a handful of pumpkin seeds daily, which contains about 10mg of zinc. Having 15 mg of zinc per day should be the goal.

Broccoli and brussell sprouts on a cutting board
Broccoli and Brussels Sprouts on a cutting board

Once again, we can never go wrong with cruciferous vegetables. In a study of 1200+ men, those who ate 28 servings of vegetables per week had a 35% lower risk of prostate cancer, but those consuming just 3 servings of cruciferous vegetables per week, had a 44% lower risk of prostate cancer. Cruciferous vegetables contain glucosinolates, which the body converts to indoles, and these are touted for their anticancer properties. So be sure to have at least a few servings of these vegetables per week.

Close up studio shot of some organic field tomatoes with mason jars filled with freshly homemade tomatoe sauce.

Lycopene, a carotenoid found in cooked tomatoes and watermelon, has been linked to a lower risk of prostate cancer. Men who ate tomato sauce four times a week had 40 percent lower risk of prostate cancer than men who ate tomato sauce rarely or never in one study.


Green Tea just might be the healthiest beverage we have. Loaded with polyphenols, these potent EGCG antioxidants have anti-cancer properties. Green tea also contains L-Theanine, an amino acid, well known for its anti-anxiety properties. Aim for a cup of organic green tea daily.

I hope you find these suggestions helpful and continue to remember that food is in medicine. Enjoy your healthy choices and stay well.

Rachel_Schwartzman_HSRachel Schwartzman is a licensed Naturopathic Doctor, Doula and Acupuncturist. She practices in Toronto and can be reached at 416-371-3422. To learn more about Dr. Rachel take a peek at

Leave a Reply


This site uses Akismet to reduce spam. Learn how your comment data is processed.