Advanced Audiology Assoc.
Fit For Fall: Four Recipes to Boost Hearing Health
Updated: Mar 29, 2019
There are four major vitamins and minerals that can directly impact our hearing health: potassium, folic acid, magnesium and zinc. Each has its own benefits. Potassium helps to regulate fluid in your blood and body tissue; folic acid aids your body in generating new growth; magnesium keeps your blood vessels open for good oxygen flow; zinc boosts your immune system and helps ward off the common cold. But, rather than take a bunch of supplements, why not try eating foods that naturally contain these awesome nutrients? Some, like bananas or tomatoes, are probably on your shopping list already.
Recipe #1: Fennel-Crusted Salmon on White Beans
High in: Potassium
How does potassium boost hearing health? Potassium helps regulate fluid in the inner ear, the place where noise is translated into electrical impulses for your brain to understand. As we grow older, potassium levels naturally decrease, which can contribute to age related hearing loss.
Other foods high in potassium: apricots, bananas, Lima beans, melons, milk, oranges, potatoes, raisins, spinach, tomatoes, yogurt
Recipe #2: Lamb, Wild Rice and Quinoa Salad
High in: Folic Acid
How does folic acid boost hearing health? Folic acid metabolizes compounds that can decrease circulation; by improving circulation, folic acid keeps the delicate hair cells of the inner ear healthy. Studies have shown that adults with low folic acid levels are more likely to develop age-related hearing loss.
Other foods high in folic acid (folate-rich): asparagus, broccoli, organ meats, spinach
Recipe #3: Breakfast Power Bowls
High in: Magnesium
How does magnesium boost hearing health? Healthy magnesium levels in the body can actually helps to create a protective barrier for the inner ear hair cells. Researchers found that people with healthy levels of magnesium and vitamins A, C and E were protected from noise-related hearing loss.
Other foods high in magnesium: artichokes, bananas, broccoli, potatoes, spinach, tomatoes
Recipe #4: Linguine with Clams and Lemony Breadcrumbs
Recipe from The Foodie Physician
High in: Zinc*
How does zinc boost hearing health? Zinc is a natural immune system booster, and also helps your body grow new cells and heal wounds. Zinc can help ward off the common cold, ear infections, and has even been found to be effective in treating tinnitus.
*Note: zinc can interact with antibiotics and diuretics; consult a physician before increasing zinc in your diet or taking zinc supplements.
Other foods high in zinc: almonds, beans, beef, cashews, dark chocolate, dark-meat chicken, lentils, oysters, peanuts, pork, split peas.