Foods that assist with hearing health
Hearing security can conjure up images of earplugs or noise-cancelling headphones, rather than bananas and broccoli. They can, though, all make a difference! Foods that improve hearing protection benefit the body by providing it with important vitamins and minerals. Although these supplements aren’t a cure-all for hearing loss or a promise against it, they will aid in preventing damage and improving your overall ear health.
Here are a few nutrients that are beneficial for your hearing, as well as foods that contain them:
- Vitamin D
- B120supplement foods
Omega-3 fatty acids are often ignored, but having plenty of them in your diet will help keep your ears healthy as you grow older. Omega-3 fatty acids can help slow or avoid hearing loss as you get older, so make sure you eat more of the following foods.
Walnuts, flax seeds, chia seeds, fortified eggs, fortified milk, hemp seeds, purslane, Brussels sprouts, lettuce, sardines, cod, mackerel, herring, oysters, and salmon are some of the foods that are high in omega-3 fatty acids.
Zinc is beneficial for both preventing and treating acute sensorineural hearing loss (sudden, unexplained hearing loss). Zinc’s immune-boosting properties can aid in the prevention of ear infections, which can lead to hearing loss.
Dark chocolate, oatmeal, yogurt, beans, lentils, peanuts, cashews, oysters, lobster, crab, pork, beef, dark meat chicken, mushrooms, kale, spinach, garlic, and pumpkin seeds.
Hearing loss is thought to be caused by a decrease in fluid levels in the inner ear, but having enough potassium will help the body control fluid levels. Potassium levels are more likely to decrease as you grow older, so make sure you eat plenty of potassium-rich foods.
Cooked spinach, cooked broccoli, potatoes, sweet potatoes, mushrooms, peas, cucumbers,
tuna, halibut, cod, trout, rockfish, lima beans, pinto beans, kidney beans, soybeans, lentils and potassium is prevalent in dairy products such as milk and yogurt (low-fat or fat-free is best).
When exposed to high levels of noise, people who were given magnesium along with vitamins A, C, and E were found to be healthy. When noisy sounds are released, the magnesium is thought to serve as a defensive shield for hair cells in the inner ear. In addition, a loss of magnesium has been found to cause inner ear blood vessels to shrink, resulting in oxygen deficiency. As a result, make sure you’re getting enough of this super-nutrient.
Dark chocolate, pumpkin seeds, flax seeds, nuts (particularly brazil nuts, cashews, and almonds), whole grains, avocados, salmon, legumes, kale, spinach, and bananas.
Folate—and its synthetic sibling folic acid—is most commonly associated with prenatal vitamins due to its importance during breastfeeding. The benefits of folate, on the other hand, do not end with childbirth! A high folate diet is linked to a lower risk of hearing loss as people mature.
Brussels sprouts, kale, spinach, broccoli, peas, kidney beans, chickpeas, liver, fortified breakfast cereals, whole grains, lemons, melons, bananas, eggs, peanuts, and sunflower seeds.
6. Vitamin D
Vitamin D is needed to keep the fragile bones in your ear – and other bones in your body – safe. It can be used in fish or other food sources such as egg yolks and mushrooms, along with omega-3s. Since vitamin D isn’t found naturally in many foods, fortified products are typically your best bet: look for enriched breakfast cereals and milks made from beef, soy, almond, or oats.
7. B12-supplemented foods
Vitamin B12 can be beneficial if you have chronic tinnitus. Since it comes from bacteria, this last nutrient, like Vitamin D, is often obtained by supplementation. Dairy and meat producers feed their cattle with B12, so food products have the largest concentration. You can also head right to the source and buy a supplement in the vitamin aisle, or check for fortified breakfast cereals and milks.
Your body can contain enough of these important minerals to keep it running normally if you consume a regular, balanced diet, but please consult your doctor before taking supplements.
Eat well and start listening!