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It’s no secret that eating a diverse mix of vitamins and minerals is essential to keep our bodies healthy, especially as we age. But did you know that the foods you eat can also help protect your hearing health?

While many older people (myself included!) rely on supplements and multivitamins to fill any gaps in our diets, the fact is, - our bodies will more effectively absorb nutrients from whole food sources.

And given that I love cooking—especially with seasonal favorites that I can find—I’m always on the lookout for foods that can go the extra mile in defending my ears.

If you’re also looking to boost your hearing health through conscious food choices, you’re in luck! Many seasonal fall and winter favorites can give your ears the much-needed support they deserve.

Let me explain the five essentials to consume that support hearing health, as well as share a seasonal recipe that can be packed with many of these.

Five Essential Minerals, Vitamins, and Fatty Acids for Ear Health

A necessary disclaimer before I dive in: Speak with your doctor before making any significant changes to your diet, especially if you are taking medications or suspect that your hearing may be declining.

Having the right diet is not a cure-all, but eating foods that support your ear health will certainly help protect your body. There have been countless studies on the effects of various foods and how they may preserve your ability to hear.

Most experts agree that these are the five essentials to include in your diet:

Folate:

Folate, or folic acid, helps increase your circulation, which is believed to help maintain the hair cells in your ears. Several studies have confirmed that a folate deficiency can cause premature hearing loss, so you don’t want to miss out on this vitamin.

Be sure to eat plenty of legumes, asparagus, beets, and broccoli to reduce your risk of becoming deficient.

Magnesium:

Magnesium is believed to defend hair cells in your inner ear when exposed to loud noises, as supported by several studies.

Dark chocolate lovers, rejoice! Because dark chocolate is a rich source of magnesium, as well as pumpkin seeds and nuts.

Omega-3s:

Omega-3s have a variety of benefits for humans, including anti-inflammatory properties and support for your brain and retinas.

One notable years-long study found that people reduced their risk of developing hearing loss by 42% when consuming two or more servings of fish per week, suggesting that omega-3 fatty acids can be vital for ear health.

This means you should add more fish to your plate like salmon, sardines, and tuna, or you can get omega-3s from other sources like flax seeds and brussels sprouts.

Potassium:

Potassium plays a role in regulating the fluid in your body, which includes the fluid levels in your ears.

Bananas are an obvious potassium-packed food, as well as sweet potatoes and apricots.

Zinc:

This metal can help lower your chance of developing tinnitus and boosts your immune system to limit your likelihood of an ear infection.

Fall favorites like peanuts, cashews, and dark chocolate all are natural sources of zinc.

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About the Author:

Teri Wathen has lived with hearing loss since childhood and has never let it - or anything else - get in her way. She worked for over 30 years as a high school teacher and then a state-contracted Hearing Loss Resource Specialist. She is dedicated to helping her community and connecting others to resources available to live their best lives, every day.

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