Everyone knows it’s important to eat a healthy, nutritious diet to keep the body running effectively. However, hearing is often taken for granted and not enough is done to protect it over the long term.
As with most physical attributes, including the correct vitamins and nutrients in your diet can improve aural conditions and help prevent hearing loss over time. Let’s take a look at some natural foods that improve hearing.
Firstly, folic acid is important for maintaining good circulation, and having low levels of folic acid can cause hair cells in the inner ear to not function properly. According to the Columbia Hearing Center, adults over the age of 50 with little folic acid in their bloodstream are 34% more likely to develop presbycusis, while those who take folic acid supplements are 25% less likely to experience hearing loss.
To add more folic acid to your diet, prepare folic rich foods, such as fortified cereals, leafy vegetables, beans, whole grains, and citrus fruits. Individuals should aim to consume 0.2mg of folic acid each day, according to the National Health Service (NHS).
Additionally, zinc is required to boost the body’s immune system and is essential for new cell growth and the regenerative process. Due to its role in healing and repair, zinc is regularly recommended as a remedy for ear infections and may also be effective in reducing tinnitus, depending on it’s original cause.
Zinc can be found in beef, nuts, legumes, lentils, dark chocolate, shellfish, and cereals such as wheat germ. The recommended daily consumption is 5.5 – 9.5mg for men and 4 – 7mg for women.
Potassium helps regulate fluid levels in your body tissue and bloodstream. As the fluid within your inner ear depends on a potassium-rich blood flow, supplementing your diet with potassium can help your brain translate the sounds you hear more clearly.
Potassium is found in several dietary staples. For example, potatoes, low-fat milk, tomatoes, bananas, spinach, and avocados are all high in potassium. It is recommended each person consumes 3,500mg of potassium per day.
Finally, magnesium helps prevent the shrinkage of blood vessels within the inner ear. This helps ensure enough oxygen is delivered to the area.
Furthermore, a study at the University of Michigan Kresge Hearing Research Institute showed that people with supplemented magnesium levels, in addition to vitamins A, C, and E, were protected from hearing loss related to loud noises.
Individuals can consume more magnesium by eating a wide range of fruits and vegetables, along with whole grains, nuts, seeds, and fish. The amount of magnesium needed on a daily basis is 300mg for men and 270mg for women.
With very little effort, natural foods that improve hearing can be incorporated into a daily diet plan. Many of these foods are inexpensive and readily available, so there’s no reason to take your hearing for granted any longer. Taking small actions now will ensure your hearing stays sharp for years to come.
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