How Diet Affects Your Hearing Health

Hearing loss creates a significant impact on a person’s quality of life by affecting their ability to communicate and understand speech. While exposure to loud noises and age are the primary reasons for hearing loss, lack of nutrition can also increase your risk for hearing loss. According to a study, healthier dietary patterns are associated with a lower risk of hearing loss.

Constant blood circulation is essential for healthy hearing. A healthy diet can provide an important source of vitamins, minerals, and antioxidants, which boost blood circulation to your ears and decrease your risk for hearing loss.

As March is the National Nutrition Month, it’s important to understand the importance of making informed food choices. Eating a balanced and healthy diet not only helps you improve your overall health but also reduces the risk of hearing loss.

How Can You Improve Your Hearing Health with a Healthy Diet?

Follow a healthy diet that includes these minerals and vitamins for hearing health:

1. Folic Acid

Folic acid may improve the overall health of the hair cells in your inner ear by generating new cell growth and increasing blood circulation in your body. Foods that are high in folic acid include:

  • Asparagus
  • Fortified cereals
  • Liver
  • Spinach
  • Broccoli

2. Zinc

Zinc can help ward off infections that affect your ears and improve your body’s immune system. It may also increase cell growth and encourage wound healing. However, zinc may interact with diuretics and antibodies, so you must consult your healthcare provider before consuming this mineral. Foods that are rich in zinc include:

  • Pork and dark-meat chicken
  • Cashew nuts
  • Beef
  • Almonds
  • Peanuts
  • Split peas
  • Lentils
  • Beans
  • Dark chocolate
  • Oysters

3. Potassium

Potassium is important for regulating the fluid in your inner ear, which is vital for hearing and balance function. Foods that are rich in potassium include:

  • Low-fat milk
  • Potatoes
  • Spinach
  • Tomatoes
  • Raisins
  • Lima beans
  • Apricots
  • Oranges
  • Yogurt
  • Melons
  • Bananas

4. Omega 3 Fats and Vitamin D

Consuming vitamin D and omega 3 fats can reduce the risk of presbycusis, or hearing loss due to age. It may also improve brain function by assisting the transmission of signals between your ears and brain. Foods that are rich in omega 3 fats and vitamin D include:

  • Sardines
  • Flaxseed oil
  • Soybean oil
  • Krill oil
  • Salmon

5. Magnesium

This research suggests that people who took magnesium along with vitamins E, A, and C were more protected from high levels of noise. Magnesium may help protect the hair cells in your inner ear when you are exposed to loud noises. On the other hand, a lack of magnesium can shrink your inner ears’ blood vessels and cause oxygen deprivation.

Taking a sufficient amount of magnesium can improve your hearing. Magnesium-rich foods are:

  • Broccoli
  • Bananas
  • Potatoes
  • Artichokes
  • Spinach

Go for Routine Hearing Checkups

You should get your hearing tested at regular intervals to monitor your hearing so that issues can be addressed before they cause significant damage to your hearing. Schedule an appointment with Dr. Chris Hoffmann for routine hearing checkups and examinations.


Chris Lin Hoffmann

Dr. Chris Hoffmann is an audiologist who has been involved in hearing sciences for over 20 years. Her passion for helping people with their hearing led her to establish Hoffmann Audiology hearing clinic. Dr. Hoffmann has more than 14 years of clinical knowledge in hearing testing, hearing aid fittings, and aural rehabilitation.