You’ll wanna hear this: The foods humans consume can make a surprisingly large impact on hearing, noted Dr. Jenn Schumacher, an audiologist with audio solutions firm ReSound.
Recent research found that certain diets are associated with reduced risk of hearing loss. For example, the Mediterranean Diet and the Dietary Approach to Stopping Hypertension (DASH) resulted in a roughly 30% lower risk of hearing loss among study participants, ReSound revealed.
Even without following a diet, eating certain foods full of vitamins and minerals can help preserve one’s hearing. Here are five foods that Schumacher says can keep ears healthy:
5) Dark chocolate
Dark chocolate is a surprisingly rich source of vital minerals. A bar of dark chocolate is typically loaded with zinc, iron, and magnesium. Of note, several studies have linked zinc deficiency to hearing loss through the neuronal destruction of inner ear hairs.
Magnesium helps blood pressure regulation and nerve function, both of which are vital to sustaining healthy hearing, Schumacher noted.
4) Bananas
The latest research has associated high potassium dietary intake with a lower prevalence of hearing loss. And bananas happen to be an excellent source of potassium, which boasts many vital functions, including lowering blood pressure and reducing the effect of sodium in the body.
3) Legumes
Legumes like kidney beans, chickpeas, and lentils are virtually free of saturated fat and cholesterol. They’re also thoroughly nutritious in general, providing protein, vitamin B, iron, magnesium, and zinc. All those factors aid hearing health.
2) Whole grains
Whole grains – like barley, quinoa, and brown rice – provide ample magnesium. Magnesium, as alluded to earlier, plays several key roles within the body, including regulating blood pressure. Studies have found that high blood pressure appears to be a factor in age-related hearing loss. Thus, eating foods that can reduce the risk of hypertension can only help protect one’s hearing.
1) Fish
Including salmon, mackerel, or sardines in one’s diet provides a rich source of omega-3 fatty acids, which are healthy fats. Recent research has shown that among older adults, those with higher levels of omega-3 fatty acids were up to 20% less likely to report age-related hearing issues.
Plus, fish contains vitamin D, which reduces inflammation. In the ear, inflammation can cause issues with cochlear blood flow, which can affect hearing.
Ultimately, by consuming a nutritious diet, you may just fortify your hearing health for decades to come, ReSound noted.
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