They say to eat a rainbow for optimal health. This means making vegetables and fruits as the cornerstone of your diet; however, this can be hard to switch after years growing up with a food pyramid that prioritizes breads and grains as the base of a balanced diet.
In the 1990’s the food pyramid released by the United States Department of Agriculture’s Food Guide Pyramid, recommended 6-11 servings per day of bread, cereal, rice, and pasta. Carbohydrates are delicious but are processed as sugars in the body offering short bursts of energy instead of a long-sustained energy to last through the day. In addition, the food pyramid recommended steering away from fat, which led to high consumption of low-fat, sugar-filled processed foods devoid of nutrients. The result in the United States today is an epidemic of obesity, heart disease, and metabolic syndrome. In addition, a poor diet based on this misinformation can now be connected to higher rates of hearing loss!
How Nutrients and Vitamins Support Healthy Hearing
We eat for comfort and sustenance, but what you put into your body has a direct effect on our well-being and overall health. This also includes our hearing health! We collect sounds with our ears, but hearing isn’t completed till it reaches our brain. Our ears achieve this with a complex system of the eardrum, ossicles, cochlea, and tiny cells inside. These cells within the cochlea are the sole delivery system for sounds to be able to reach our brain. When these cells become damaged, they can block sounds from reaching our brain and causing permanent hearing loss. This means that in many cases eating to support the health of your cells is eating for hearing health.
It’s a cause and effect when it comes to food. When you eat foods that support your energy level, organs and joints you’ll feel better and have more energy to get you through the day. Of course, sugars and fats can be addictive, and hard to avoid. For those who are struggling to eat healthier for their total health, we recommend moderation. You can enjoy a treat every now and then, but foods rich in nutrients, such as vitamins and minerals, will support your total system. You don’t have to eat strictly or feel like you are depriving yourself. A healthy diet can be a delicious diet as well. Here are some important nutrients and vitamins you should prioritize for optimal hearing health.
Magnesium
Magnesium helps improve blood flow. When you don’t get enough it can cause oxygen deprivation to the cells across your body including your ears. When you have ample amounts of magnesium in your diet the cells of the inner ear have greater protection against loud noises, so it’s important to include these foods in your diet:
- Pumpkin, and flax seeds
- Nuts
- Avocadoes
- Salmon
- Dark leafy greens like kale or spinach
- Legumes
- Dark chocolate
Potassium
Potassium helps to regulate the amount of fluid across our body and cells, including those of the inner ear. As we age, getting enough potassium in our body becomes more essential so prioritize foods such as:
- Sweet potatoes
- Eggs
- Peas
- Avocado
- Banana,
- Potatoes
- Coconut
- Edamame
- Watermelon
Folate
Folate helps to improve circulation throughout the body which becomes essential for hearing health. This is because the tiny hair-like cells of the inner ear rely on ample supplies of oxygenated blood to stay healthy. This means include some of these foods in your diet for optimal circulation to the ears:
- Brassicas such as brussels sprouts, kale, and broccoli
- Peas
- Lemons
- Melons
- Sunflower seeds
- Chickpeas
Zinc
Zinc not only is believed to aid in cell growth, but it is also a go to supplement for protecting and boosting the immune system. High levels of zinc are essential in preventing the common cold and reducing the severity and length of infection. This can also be helpful in preventing ear infections from occurring, as well as lessening the risk of age induced hearing loss and tinnitus. Eat to support your immune system with foods such as:
- Oatmeal
- Yogurt
- Beans,
- Lentils,
- Peanuts,
- Cashews,
- Seafood such as oysters, lobster, and crab,
- Meat protein such as pork, beef, dark meat chicken,
Eat for Better Hearing
You see that you don’t have to eat like a monk to enjoy increased health and better hearing. For more tips on a hearing healthy diet and to schedule a hearing exam, contact us today