5 Superfoods That Will Boost Your Ear Health

If you find that you don’t hear as well as you used to, you aren’t alone. According to The House Institute Foundation, 466 million people worldwide suffer from disabling hearing loss. A regular need to adjust the volume on an electronic device, difficulty understanding speech and sensitivity to background noise are all reported to be early signs of mild hearing loss. While these can certainly be a cause for concern, it doesn’t mean you have to live with the symptoms. A simple change in the meals you are consuming can make a difference.

“What you eat can impact various parts of your body, including your ears,” says Dr. Chris Mohr, fitness and nutrition advisor at Fortune Recommends Health. “A nutritious diet supports the health of your ear’s delicate systems.”

Below you’ll find how to reverse hearing loss naturally with tasty superfoods.

Chicken thighs boost iron 

A surprising number of people over age 65 deal with anemia caused by low iron levels, according to research in the journal Blood 9, and the condition often goes unnoticed since symptoms can be chalked up to aging. One of those symptoms is hearing loss, according to Penn State researchers. Chicken in general is a good source of dietary iron, but the dark meat of thighs is particularly iron-rich.  

“Iron helps maintain healthy blood circulation, which can keep your ears functioning properly,” explains Mohr. “Eating iron-rich foods like chicken ensures your ears get enough oxygen, supporting your auditory health.”

Avocado toast bumps up B-9 

Both avocados and fortified bread brim with vitamin B9 (folate), which Australian researchers say can prevent age-related hearing loss by supporting healthy blood flow to the cochlea, the part of the inner ear that produces nerve signals in response to sound vibrations. “Avocados are packed with folate, which promotes cell growth and maintains strong circulation,” he adds. (A fun way to mix up avocado toast? Avocado bread!) 

They found a 35 percent risk increase in hearing problems among people with low B9 levels. Scientists at Harvard’s Brigham and Women’s Hospital also found people over 60 with higher B9 levels were 21 percent less likely to develop hearing loss.  

Beef roast ramps up zinc 

Zinc supports hearing by keeping the hair cells of the inner ear responsible for sending auditory signals to the brain functioning properly, so it’s not surprising that a review of 58 studies in the journal Healthcare found that low zinc levels are linked to tinnitus (ringing in the ears) and hearing loss. Just 3 oz. of cooked beef provides you with 53% of your daily recommended zinc.  

Pumpkin pumps up potassium 

More than just a festive fall decoration, pumpkin is loaded with ear-friendly potassium. “The fluid balance in your inner ear is key to hearing, and potassium regulates this essential fluid,” says Mohr.  This includes in the inner ear, where fluid moves in response to vibrations and stimulates the hair cells that send information to your brain.

People with higher potassium intake are significantly less likely to experience hearing loss, according to research in the journal Scientific Reports. So go ahead and enjoy that slice of pumpkin pie or pumpkin bread! (Making your own pumpkin pie? Check out these pro baking tips). 

Romaine amps up vitamin A 

Craving a deliciously crisp salad? Make it with vitamin A-rich romaine lettuce to keep hearing sharp. Featuring data from nearly 3,000 people aged 50 and older, a study in the Journal of Nutrition, Health and Aging found that subjects with the highest dietary vitamin A intake had a 47 percent lower risk of hearing loss compared to those with the lowest intake. According to research in the journal Antioxidants, vitamin A is a potent antioxidant that prevents free radical damage to the inner ear that can lead to hearing loss. 

Chocolate milkshakes maximize magnesium  

Enjoy a creamy treat to keep ears healthy! Chocolate and dairy products such as milk and ice cream are high in magnesium. This mineral can significantly improve hearing loss caused by loud noise, according to Israeli researchers. 

The reason? A separate study found that magnesium dilates blood vessels to increase blood flow to the cochlea and support the hair cells that transmit sound signals to the brain. “Dairy products also support bone health, including the bones in your ear which are essential for hearing,” shares Mohr.

 This story originally published in our print magazine. 

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