Hearing Healthy Foods

• Potassium – Potassium handles regulating fluids in your body. This is important for our hearing because sound travels through the fluid in our inner ear as electrical signals so our brain can ‘hear’ the sound. Potassium can be found in…
  
  • bananas
    
  • potatoes
    
  • spinach
    
  • black beans
    
  • tomatoes
    
  • melons
    
  • oranges
    
  • yogurt… the list goes on.
• Zinc – Zinc boosts the body’s immune system and healing, meaning it’s helpful at fending off ear infections and reducing the intensity of Tinnitus. It can be found in protein-rich foods like…
  • beef
  • seeds
  • nuts including cashews and almonds
  • spinach
  • dark chocolate
    
• Magnesium – Magnesium seems to act as a protective coating for the tinny hair cells in the inner ear. This helps prevent hearing loss caused by loud, excessive noise. Magnesium can be found in most fruits and vegetables such as…
  
  • bananas
    
  • potatoes
    
  • spinach
    
  • tomatoes
    
  • broccoli
    
• Folic Acid – Folate, or Folic Acid, improves blood flow. The inner ear requires a regular flow of blood. Research suggests that more blood flow reduces inflammation. Less infiltration reduced Tinnitus and age-related hearing loss. Folic acid is found in…
  
  • spinach
    
  • bok choy
    
  • romaine
    
  • asparagus
    
  • broccoli
    
  • chickpeas
    
• B12 – B12 deficiency can affect balance and many other things. This is especially important for those with Tinnitus or other balance disorders like Vertigo. If you are a vegetarian or a vegan, looking into B12 supplements may be a good alternative as B12 is in meat and dairy products.
  

Feeding your body is also feeding your ears. Many nutrients needed for general good health can reduce the risk of hearing loss associated with other diseases like diabetes, malnutrition, and high blood pressure. 

Foods to Avoid or Consume Less of

• Vegetable oil and margarine – they contain too many Omega 6 fatty acids, which we only need a bit of in our diets.
  
  • Using canola oil, which is higher in Omega 3s, is a better option for your hearing and overall health. 
    
• High-fat meats, especially those treated with nitrates (preservatives)
  
• Sodium – we need small amounts of salt, but too much restricts blood vessels and increased blood pressure. This reduces blood flow to the ears, which can increase the effects of Tinnitus. 
  
• Sugar and artificial sweeteners – a little sugar is a nice treat, but too much can slow the signals sent to the brain.
• Refined carbohydrates – these include things like white bread, pasta, and other “enriched” flower. A large part of the good nutrients removed in this process, and these contain a higher level of sugar.
  
• Some dairy like whole milk, cream cheese, processed cheeses. But wait, didn’t we say dairy products were high in some of those hearing health nutrients!?! Yes, they are full of those good nutrients, but too much of a good thing is a bad thing. So, when buying dairy products, make sure to look at the sugar/carbohydrates and salt.
  
  • Try alternatives like goat cheese, hard cheeses, or skim milk
    
• Chemicals and pesticides – wash your produce! There are many pesticides used in standard farming practices that have been linked to increased risk of hearing loss.
  

Feeding my ears…

Therefore, like many things when it comes to our health, it’s a fine balance of enjoying everything, but not too much. Moderation is key. Basically, all this means is… eat your greens, reduce your sugar and salt, and have a treat every once in a while.