Hearing loss can start at any age and has been associated with other health problems such as cardiovascular disease, cognitive decline, including Alzheimer’s disease and Dementia. So, what can we do to help support our hearing wellness? That’s right, eating foods that can help your hearing health!
Researchers have found that certain vitamins and minerals help support hearing wellness. While there are many minerals that may help prevent hearing loss, we’ve listed the most crucial ones here:
1. Potassium – A recent study conducted in Korea looked at the association of a higher potassium diet and hearing thresholds among the adult population. They found that a diet with high potassium intake levels was associated with a lower prevalence of hearing loss and lower hearing thresholds in the Korean adult population. Having enough potassium is important for the inner ear, where hearing and balance takes place. It’s also important for the brain as it helps it translate sound.
Foods high in Potassium: bananas, oranges, cantaloupe, honeydew, cooked spinach, potatoes, sweet potatoes
2. Folic Acid (Folate) – Studies have found that older individuals that incorporated folic acid in their diet were able to slow the decline in hearing of the speech frequencies. Foods rich in folate help decrease and slow down hearing impairment by keeping the hair cells in the inner ear healthy through generating new cell growth and providing good circulation.
Foods high in Folate: broccoli, brussels sprouts, kale, spring greens, spinach, peas, chickpeas, kidney beans
3. Magnesium with Vitamins A,C, and E – According to studies, the combination of Magnesium and antioxidant agents (vitamins A,C, and E) have been shown to reliably reduce the free radicals formation in the cochlea caused by noise induced hearing loss. Magnesium acts as a protection barrier for the delicate hair cells in the inner ear. Lack of magnesium causes blood vessels to shrink, thus depriving your inner ear of the oxygen it needs.
Foods high in Magnesium: almonds, pumpkin seeds, spinach, cashews, peanuts, black beans
Foods high Vitamin A: beef liver, cod liver oil, salmon, dark green leafy vegetables, carrots, squashes
Foods high Vitamin C: kiwis, bell peppers, strawberries, oranges, broccoli, tomatoes
Foods high Vitamin E: almonds, peanuts, asparagus, avocado, mango, collard greens
4. Zinc – There was a study that looked at the levels of zinc in the participants’ blood level and how it affected their tinnitus. They found that by taking oral zinc that participants were able to clinically and subjectively decrease the severity of their tinnitus.
Foods high in zinc: oysters, beef, chicken, pork, beans, oats, yogurt
5. Omega 3 Fats and Vitamin D – There have been multiple studies that have shown that higher intakes of long-chain n-3 PUFAs and regular weekly consumption of fish could prevent or delay the development of age-related hearing loss.
Foods high in Omega 3 fats: fatty fish, seafood, nuts, seeds, plant oils
Foods high in Vitamin D: salmon, herring, sardines, tuna, eggs, mushrooms
6. B12 Supplemented Foods – There was a pilot study that studied the therapeutic role of vitamin B12 in patients with chronic tinnitus. They found that patients that were deficient in vitamin B12 saw a reduction in their tinnitus severity by receiving intramuscular Vitamin B12 for 6 weeks.
Foods high in B12: clams, beef liver, salmon, trout, tuna, eggs, fortified cereals
We hope you enjoyed our list of foods that can help your hearing health. If you like to learn more about how to improve your health, check out our article on How To Improve Your Hearing Naturally.
AudioCardio is a technology company focused on hearing health and wellness. Learn how AudioCardio can help maintain and strengthen your hearing with your favorite headphones or hearing aids at www.audiocardio.com.