You’ve heard it before; you need to make sure that your diet includes specific nutrients and minerals so that your body can function as it should. What you may be surprised to learn is that your diet can also impact your hearing.
Your diet can serve as a long-term prevention measure against hearing loss. Limiting the amount of inflammatory and processed foods you consume and focusing on a healthy diet that contains vital vitamins can help your stave off hearing loss and possibly undo some hearing damage you may already be experiencing.
Here are some vitamins you can incorporate into your diet to improve and protect your hearing. They are found in many types of foods and can give you what you need for good hearing health.
Omega-3 fatty Acids
Omega-3s may be most well-known for combating inflammation and heart disease. However, they have been proven to be an effective weapon against hearing loss. One study showed that people with the required amount of omega-3 fatty acid levels in their body have a lower risk of developing hearing loss. The results from another study demonstrated that having two servings of a fatty fish, such as wild-caught salmon, can lower the occurrence of age-related hearing loss by more than 40 percent in people over 50 years old. Omega-3s are believed to be a valuable tool against age-related hearing loss, which can stem from the brain’s impaired ability to communicate with the ears because they can help signals travel between your ears and brain more efficiently. These fatty acids can be found in walnuts, salmon, flaxseeds, supplements and pastured eggs.
Vitamin B9, or folate, which is found in egg yolks, nuts, beans, animal liver and broccoli, is associated with good hearing. According to one 1999 study, people who suffer from hearing loss have 43 percent less folate levels than people with no hearing loss. When a follow-up study was conducted a few years later, the researchers found that the lower levels of folate were present in people who had sensorineural hearing loss.
Vitamin C is a natural antioxidant that works along with glutathione, another antioxidant, to destroy the free radicals that can cause hearing loss. Studies that have been conducted on animals have shown that consuming the proper amounts of vitamin C from dietary sources can limit hearing damage. The studies also found that when taken in supplement form, vitamin C can treat the symptoms associated with sensorineural hearing loss. There are numerous food sources for vitamin C, including peppers, citrus fruit, and leafy, dark green vegetables.
Zinc is often touted as the mineral that can jumpstart your immune system and enhance prostate health, but is also useful for taking care of your hearing. People with high levels of zinc in their blood tend to have a better quality of hearing. Studies have shown that 82 percent of people who suffer from tinnitus will begin experiencing a reduction in their symptoms after consuming 50 mg of zinc each day for at least two months. In another study, researchers found that zinc is an essential factor in how quickly you can recover after undergoing sudden hearing loss. In addition to shellfish, you can get your daily-required amounts of zinc from nuts, eggs, and high-quality supplements.
Vitamin A is vital for a strong immune system, good vision, and reproductive health. According to a study involving almost 3,000 subjects who were 50 years old and older, vitamin A also has a significant role in protecting the quality of your hearing as you age. The results of the study showed that when participants took vitamin A supplements, not only did their risk for developing moderate to severe cases of hearing loss drop by nearly 50 percent, the vitamin provided long-term protection which lasted at least five years. If you want to make sure that you are getting enough vitamin A to safeguard your hearing, you can add more sweet potatoes and carrots to your diet.
What you eat has a pivotal role in your hearing health. Making sure that these vitamins are incorporated in your daily diet may be one of the most effective ways to ensure that you are able to hear well for a very long time.