How to Eat Well for Your Hearing
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  • Post published:November 18, 2020
  • Post category:Health
  • Post last modified:November 18, 2020

The human body is the perfect example of something that needs sufficient care to function at its greatest capacity. One of the most important aspects of this care is one’s diet. Without the proper diet, the human body could not perform all its daily functions to the necessary levels.

Although many people relate physical fitness with proper food, the effects of one’s diet extend much further than physical ability. Hearing health is one area where diet plays a key role. There are plenty of foods that improve hearing.

At the same time, there may even be foods that cause ear infections, in some cases. Learning about how to improve hearing naturally can provide great benefits for individuals and families.

Although getting the proper foods and nutrients in your diet can be difficult at times, it’s something that should be a priority. In an age where there’s plenty of options for cheap, fast food, taking the time to buy, prepare, and cook a healthy meal can be difficult. However, by eating the proper foods, you can get the right minerals and vitamins for your hearing.

Foods & Vitamins for Ear Health

Nuts

To learn which foods you must eat to keep your ears and hearing health, you have to know what vitamins and minerals you need. Different kinds of foods contain different substances that play specific roles in the human body. For example, calcium is important in building strong bones. Similarly, the following are key vitamins for ear health.

Potassium

Growing up, most kids learned that potassium helps prevent your muscles from cramping. In reality, potassium does much more. It helps regulate the fluid levels in your body and within your inner ear [1]. 

The inner ear fluids are naturally rich in potassium, which means your diet should contain plenty of it for proper health! Plus, as people age, fluid levels may drop which contributes to age-related hearing loss, so proper potassium intake may help fight the drop in levels.

Although it’s common knowledge that bananas have potassium, there is a myriad of other foods you can eat to get your potassium. These include oranges, apricots, raisins, cooked spinach, cooked broccoli, sweet potatoes, beets, cucumbers, avocados, and more.

Magnesium

For years, magnesium has been studied and prescribed as a dietary supplement. This is because it has numerous benefits ranging from neuroprotective properties to regulating muscle function to protecting against hearing loss.

Various studies have shown that magnesium can reduce the likelihood of your hair cells from receiving permanent damage from loud noises. Magnesium also reduces cell damage by either inhibiting the production of destructive free radicals or protecting cells against free radicals [1].

Considering how effective magnesium can be at preventing hearing loss, it’s lucky so many foods contain the substance. What’s better, foods like dark chocolate, avocados, and nuts are all high in magnesium! Other foods you can eat for magnesium intake are legumes, seeds, whole grains, leafy greens, and fatty fish like salmon or halibut.

Zinc

Zinc is known to have anti-inflammatory and antioxidant effects when taken as a supplement or eaten through foods [1]. One study even showed that patients with sudden sensorineural hearing loss who took zinc supplements were able to improve their hearing recovery [2].

Furthermore, zinc may be taken as a supplement to help prevent sudden hearing loss. Zinc has also been shown to have immune-enhancing properties that may help fight off ear infections.

Today, most Americans get their zinc from red meat and poultry products. However, foods such as chickpeas, beans, lentils, seeds, peanuts, cashews, almonds, whole grains, and even dairy products and dark chocolate contain zinc.  

Folate and Folic Acid

healthy food

Folate, and its manmade derivative, folic acid, play key roles in regulating circulation. With optimal folate levels within the body, individuals will have cell growth stimulated within their ears.

What’s more, studies have shown that people with folic acid deficiency succumb to age-related hearing loss more often than those without a deficiency [3]. Folic acid supplements may be able to help limit age-related hearing loss.

Folate is a naturally occurring B vitamin found in a variety of foods. To get this vitamin via your diet, include more broccoli, brussels sprouts, cabbage, kale, peas, kidney beans, and other leafy green vegetables which act as superfoods for hearing. Many breakfast cereals also come fortified with folic acid.

Omega 3s

Omega 3 fatty acids seem to be one of those help-all minerals that can help prevent countless common ailments. The reality is that omega 3s do play a key role in many processes, including the prevention of age-related hearing loss. As stated by the American Journal of Clinical Nutrition, if you eat fresh fish twice per week, you can reduce the likelihood of developing hearing loss by 42% [4].

Unfortunately, the human body cannot produce omega 3 fatty acids naturally. That means you have to consume it. And the best way to get this fatty acid is through fresh, fatty fish. Fish like salmon, mackerel, sardines, tuna, and herring are all fatty fish. Beyond fish, you can eat flaxseeds, chia seeds, walnuts, and different plant oils to get your omega 3s in. 

Vitamin D

Intake of vitamin D is necessary for having strong and healthy bones. Without the proper levels of this vitamin, your bones could become weak and lose their utility.

Vitamin D isn’t just important for the major bones in the body, but also the small, delicate ones within the ear. Individuals with vitamin D deficiency can develop osteopenia which may lead to deafness or sudden sensorineural hearing loss [5].

Historically, people got most of their Vitamin D from being in the sun. However, with many people spending more time indoors, a large population of the U.S., and beyond, may have vitamin D deficiency. Foods that you can eat to get vitamin D include salmon, herring, tuna, egg yolks, mushrooms, and fortified foods like soy milk, cows’ milk, orange juice, and some cereals.

Vitamin B12

Vitamin B12 is a necessary nutrient that keeps your blood cells and nerves healthy. Studies have shown that when people are deficient in B12, they experience neuronal death and other damage to nerves within the inner ear.

The result of vitamin B12 deficiency is typically tinnitus and, in some cases, hearing loss [6]. Taking vitamin B12 supplements, or eating foods high in it may help you manage symptoms of tinnitus.

As vitamin B12 is produced through bacteria, it is typically only found in animal products. To naturally consume more vitamin B12, you must eat foods like chicken, beef, liver, eggs, fish, shellfish, and dairy products. Also, many fortified cereals come with vitamin B12. 

Foods to Avoid

Margarine

Many foods found in the aisles of our supermarket may be marketed as healthy, but they are not. For example, all the pasta, rice, white bread, and foods that contained enriched white flour are generally not healthy.

When you want to eat a healthy diet that helps maintain your hearing health, you should avoid these foods. What’s more, some foods to avoid during ear infections are listed as they are often linked to allergies and infections.

Dairy Products

Studies have shown that ear infections in children are often the result of food allergies. Within the food allergies, dairy products make up a large percentage. Thus, if you have an ear infection, it’s a good idea to stay away from dairy products.

High-Fat Meats

Many high-fat meats have been treated with preservatives which may increase the likelihood of developing tinnitus. 

Margarine

Margarine and other hydrogenated oils are heavily processed and can lead to inflammation. These should be avoided generally, but also especially if you have an ear infection.

Refined Carbohydrates

These products are processed in a way that nutrients are naturally removed from the grains.  

Ear Health Supplement

Ear health Supplement

When you think of the vitamins for your ears’ health, you likely think of magnesium, vitamin B12, and vitamin D. Although you can eat food to get enough of each, you can also supplement your diet. This will help ensure that you’re getting the vitamin and minerals you need for proper ear and hearing health.

To help prevent noise-induced hearing loss, you can take a magnesium supplement. Studies have shown that supplementation of magnesium can help reduce inner ear damage from noise and symptoms of tinnitus. It does so by blocking free radicals from damaging the tiny hair cells within the inner ear.

Similarly, you can take supplements of vitamin B12 to ensure you don’t have a deficiency which could otherwise lead to hearing impairments. If you adhere to a vegan or vegetarian diet, you may struggle to get the necessary amounts of vitamin B12. Thus, you may want to take a vitamin B12 supplement.

Additionally, as many people are not spending enough time in the sun, it’s a good idea to take a vitamin D supplement. This vitamin serves many purposes in the human body, but it also plays a key role in keeping those delicate inner ear bones healthy. Plus, as adults age, they naturally have less vitamin D in their system, which means a supplement can significantly improve bone health.

[1] https://www.healthyhearing.com/report/51181-Boost-your-hearing-with-these-power-foods

[2] https://pubmed.ncbi.nlm.nih.gov/20928835/

[3] https://www.hearinghealthassoc.com/hearing-health-associates-va-blog/2017/3/15/nutrition-and-hearing-top-foods-to-consume-and-avoid

[4] https://academic.oup.com/ajcn/article/100/5/1371/4576592

[5] https://www.accuratehearingsystems.com/vitamin-d-deficiency-and-your-hearing/#:~:text=Vitamin%20D%20deficiency%20and%20your%20hearing%20are%20related.,hearing%20loss%20or%20even%20deafness.

[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4918681/

Josh Roberts

Josh spent many years of his life working in an industrial environment where hearing protection is paramount to workplace safety. Since then he has been on a mission to share how important taking care of your hearing is for living a great life.

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