Nutrients That Boost Your Hearing Health
There are some tried and tested ways to protect your hearing. The first step is to wear ear protection when things get too loud. You also might want to practice safe and moderate use of earbuds when consuming content on your smartphone. These are no doubt important ways to prevent hearing loss from noise.
But there are other, more holistic ways to take care of your hearing. The authors of a scientific study released in the Journal of Nutrition, Health and Aging claim that “diet is one of the few modifiable risk factors for age-related hearing loss.”
With that in mind, here are some minerals and vitamins that are best placed to protect your hearing and help keep you healthy overall.
Vitamin C promotes a strong immune system. A water-soluble antioxidant, it works to reduce free radicals connected with noise-induced hearing loss, in combination with glutathione and other cellular antioxidants.
Fortunately, it’s simple to integrate vitamin C into your diet: foods rich in vitamin C include citrus, papaya, strawberries, bell peppers, broccoli and dark leafy greens. You can never get too much vitamin C because your body can flush out excess Vitamin C it doesn’t need.
Vitamin C’s present daily recommended value is 60 mg. One medium orange includes 69.7 mg, so it should be comparatively simple to hit this target if you have regular access to fresh fruit.
Potassium has been linked to beneficial hearing health outcomes. Regulating the quantity of fluid in your blood and body tissue is essential, and potassium is key to this.
Your inner ear is packed with fluid (called endolymph) which is critical to maintaining your body’s balance and orientation. This fluid helps translate external world noises into electrical impulses that are then interpreted as sounds.
Potassium found in black beans and potatoes, but most people associate it with bananas. It can also be spotted in spinach, tomatoes, lima beans, melons, oranges, apricots, and even milk and yogurt.
Research that has linked low B-9 to hearing loss also discovered low B-12 concentrations appeared to lead to hearing loss. The hypothesis is that both folate and B12 deficiencies cause the body to increase homocysteine concentrations, which in turn restricts blood flow to the cochlea, our hearing organ. In the inner ear, the cochlea has the important job of transforming sound vibrations into electrical signals that the brain processes.
B12 naturally occurs in products from meat, fish, eggs, milk and dairy. Foods that supply B12 also provide vitamin D that is useful for hearing health. Sunlight the best way to get your daily dose of vitamin D, but it is also found in mackerel, tuna, egg yolks and cheese, particularly Swiss cheese.
Vitamins E and A
In 2011, scientists set out to study the connection between vitamin intake and hearing loss rates. Over a five-year period, the study team discovered that vitamins and A and E were the best at protecting overall hearing health. Participants with the largest consumption of vitamin A had a considerable 47% reduced risk of hearing loss, and those eating a diet rich in vitamin E had a 14% reduced chance of developing hearing problems.
Foods rich in vitamin E include avocado, seeds from sunflower, spinach, sweet potato, almonds, butternut squash and olive oil. Vitamin A-high foods include liver, beef, carrots, sweet potatoes, kale, spinach, broccoli and eggs.
More whole foods, fewer supplements
With all this advice about different nutrients, you might be tempted to pop a daily multivitamin and be done with it. However, when they are ingested in whole foods as opposed to supplements, our systems will absorb these nutrients more effectively.
Small changes in the decisions we make over time can add many of these essential vitamins for hearing health into our diets, without the need for supplements. They are already found in our everyday food items.
Hearing Improvement Center
Hearing health awareness is a key component of a healthy lifestyle overall. Eating the right foods will not only make you feel better, but can also promote good hearing.
Another crucial way to protect your hearing health is an annual hearing test. If you’ve noticed your hearing is changing, contact us today for a thorough hearing examination at The Hearing Improvement Center.