Most people think of hearing loss being caused by advancing age or exposure to loud noises. While this is correct, there’s another cause many are unaware of: poor nutrition. We review the link between micronutrient deficiencies and hearing loss as well as what foods can boost your hearing below.
What the Research Says
According to a 2019 study published in the journal Nutrients, “The incidence of [hearing loss] was increased with the lack of single micro-nutrients such as vitamins A, B, C, D and E, and zinc, magnesium, selenium, iron and iodine. Higher carbohydrate, fat, and cholesterol intake, or lower protein intake, by individuals corresponded to poorer hearing status. However, higher consumption of polyunsaturated fatty acids corresponded to better hearing status of studied subjects.”
Let’s Break That Down
Micronutrients, or vitamins and minerals, are essential for the function of a healthy ear. The following is a list of how certain deficiencies can affect the health of the ear:
- Deficiency of vitamin A increases the risk of developing a middle ear infection.
- Deficiency of vitamin B increases the risk of deafness.
- Deficiency of vitamin B12 increases the risk of noise-induced hearing loss, age-induced hearing loss and tinnitus (ringing in the ears).
- Deficiency of vitamin D can activate bone loss and cause abnormal bone growth in the middle ear.
- Deficiency of protein impacts auditory capacity.
- Deficiency of iron and iodine also increases the risk of hearing loss.
What Foods Can Boost Your Hearing
The following foods, which can be found at Health Trail Natural Foods in Warwick Boulevard, have benefits to the health of your ears and can boost your hearing:
- Potassium is important to the function of the sensory cells in the inner ear. This can be found in bananas, spinach, potatoes, yogurt and black beans.
- Magnesium helps combat free radicals that damage the sensory cells in the inner ear. This is found in bananas, broccoli, almonds and brown rice.
- Folic acid helps regulate blood flow to the inner ears. This is found in dark green leafy vegetables, beans, peanuts, sunflower seeds, fresh fruits, whole grains and seafood.
- Omega 3 fats strengthen the blood vessels in the ears. This is found in fish, flaxseed, walnuts, soybeans, chia seeds and canola oil.
- Zinc has been proven to be effective in reducing tinnitus symptoms. This can be found in almonds, nuts, chicken and dark chocolate.
- Vitamins B12 and D strengthen the bones of the middle ear and prevent tinnitus. These are found in mushrooms, seafood and dairy products.
- Vitamin C can prevent harm to the sensory cells in the inner ear. This can be found in citrus fruits, kiwi, broccoli, kale, tomatoes, berries and peas.
- Vitamin E improves blood circulation to the sensory cells in the inner ear. This is found in nuts, spinach, kale and turnips.
For more information or to schedule an appointment for a hearing test, call Hampton Roads ENT ~ Allergy today.