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  • Writer's pictureAdvanced 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

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.

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