The most common cancer in American men afflicts a very tiny gland: the prostate. The size of a walnut, the prostate surrounds the urethra and produces seminal fluid. Doctors diagnose 234,000 new cases of prostate cancer annually, along with other prostate woes like enlargement and inflammation, which cause discomfort and painful urination.

These conditions often accompany aging—testosterone levels drop, while estrogen and dihydrotestosterone hormone levels increase, enlarging the prostate. But increasingly prostate problems are afflicting younger men, says Gina L. Nick, a licensed naturopathic physician and chief scientific officer at YogiHealth.com. In fact, more than half of men age 40 to 59 have enlarged prostates.

The reason may lurk in nonorganic meat and dairy, which contain growth hormones given to animals. "Growth hormones used in commercial animals can cause aberrant cellular proliferation in the male prostate and female ovaries," says naturopath and clinical nutritionist James Chappell. "There is no question that commercial red meat consumption increases one's risk of cancer, specifically the prostate in men." Wild and organic meats lack synthetic hormones and thus the cancer connection, he says. You also can promote prostate health with these powerhouse nutrients:

Lycopene: A powerful antioxidant found in tomatoes, apricots, guava, watermelon, and pink grapefruit, lycopene not only helps prevent prostate disorders but also may reduce the size of existing tumors. Some caveats though: For maximum lycopene concentration and absorption, choose tomato sauces and cooked tomatoes and eat them with a dash of olive oil. And whenever you can, opt for the real food, since the nutrient seems to work best in conjunction with other phytonutrients in fruits and vegetables.

Zinc: Zinc plays a key role in prostate function. "The level of zinc in the prostate gland declines dramatically in men suffering from prostate cancer or benign prostate hyperplasia," Nick says. Pumpkin seeds offer a great natural source of zinc, as do barley, chicken, oysters, crab, and wheat.

Tea: A 2004 study at the University of California found that polyphenols (antioxidants) in black and green teas helped men with early prostate cancer stave off more advanced stages. To maximize the polyphenol concentration, steep the tea for five minutes in 8 ounces of water.

Selenium: Seafood, liver, brown rice, oats, and—drum roll please—Brazil nuts provide abundant amounts of the mineral selenium. You don't need much to decrease your prostate cancer risk-just 200 micrograms daily (about two Brazil nuts), according to a 2003 study in the International Journal of Cancer.

Healthy fats:Omega-3 fatty acids, found in cold-water fish and flaxseed oil, pay large dividends for prostate health. Avoid excessive saturated fat, however, and stay active: A 2005 large-scale study in the Journal of Urology found that men who were fitter, leaner, and had higher levels of testosterone had lower incidence of prostate cancer.