Can what you eat help protect your hearing? One thing doctors know for sure is that nutrition is critical for just about everything to do with health including your hearing. But what you may not know is that there are certain nutrients that are critical elements for protecting your hearing health. Here are five to keep in mind:
Omega-3
Omega-3 fatty acids are a good dietary addition for just about every function in your body including your hearing. Scientists from the University of Sydney state in a 2010 paper published in The American Journal of Clinical Nutrition that adding just two helpings of oily fish — a common source of omega-3 fatty acids — every week lowers your risk of age-related hearing loss by up to 42 percent.
That’s just one of a number of good reasons to include fatty acids in your diet, though. Omega-3 is connected to the reduction of blood triglycerides, it reduces the risk of dementia and is the right choice for better heart health. Now, we can add hearing to the list too.
Fish is a good source of this critical element but be careful what kind of fish you choose. Look for wild salmon, tuna or sardines if you want more omega-3 fatty acid.
Potassium
Potassium is responsible for regulating the amount of fluid in your blood and body tissue. That can be important to your hearing health because fluid in the inner ear, that part of the ear that translates the noises we hear into electrical impulses the brain interprets as sound, is dependent upon a rich supply of potassium. As we age, those levels naturally drop which could be a contributing factor for presbycusis — or age-related hearing loss.
An important hormone called aldosterol is partially responsible for regulating potassium, and research has linked a drop in aldosterol, common with aging, with hearing loss. While no direct link has been found that would justify taking potassium supplements to improve hearing health, eating foods containing potassium is beneficial to your overall health.
Potassium-rich foods include: potatoes, spinach, lima beans, tomatoes, raisins, apricots, bananas, melons, oranges, yogurt and milk. With springtime picnics marking the calendar, think about making your favorite potato salad or bring along a fruit salad with citrus and melons for tasty and potassium-rich side dishes.
Folate/Folic Acid
Folate is a type of folic acid, one that is often given to women expecting a baby to help prevent neural tube defects during gestation. Folic acid is also listed on the World Health Association’s List of Essential Medicines. At least one study indicates that taking folate will reduce the risk of age-related hearing loss by as much as 35 percent.
Folic acid is a critical element in your body’s ability to generate new cell growth. Studies have shown that adults with low levels of folic acid in their blood are more likely to develop presbycusis. Some studies show folic acid supplements may slow down hearing loss. That might be because the body uses folic acid to metabolize homocysteine, an inflammatory compound that reduces circulation. Good circulation is an important component in keeping the hair cells of the inner ear healthy and working properly.
Folate-rich foods include spinach, broccoli and asparagus.
Magnesium
Research conducted at the University of Michigan Kresge Hearing Research Institute has shown that people pretreated with magnesium (along with Vitamins A, C, and E) were protected from noise-related hearing loss. Scientists believe this is because magnesium combats the effects of free radicals emitted during loud noises — almost like a protective barrier for the delicate hair cells in the inner ear. Also, lack of adequate magnesium in the inner ear causes the blood vessels to shrink, depriving it of valuable oxygen.
Foods rich in magnesium include fruits and vegetables such as bananas, artichokes, potatoes, spinach, tomatoes and broccoli. Spring is the perfect time for fresh artichokes. Cook them in boiling water 20-30 minutes and serve them with warmed butter or a cool dill yogurt dip. Bonus — the yogurt dip will provide potassium too!
Zinc
Zinc boosts the body’s immune system and is also responsible for cell growth and healing wounds, so it’s potentially helpful in warding off germs that cause the common cold and even pesky ear infections. Some studies suggest it’s also effective in treating tinnitus in individuals with normal hearing. Zinc does interact with antibiotics and diuretics though, so seek a physician’s advice before using supplements.
Foods rich in zinc include beef, pork and dark-meat chicken, cashews, almonds, peanuts, beans, split peas, lentils, oysters and dark chocolate.
So next time you’re thinking about what’s for lunch or dinner, look for ways to incorporate these key nutrients into your daily diet for better hearing health for life!
Source: Healthy Hearing