The foods we consume can often make a huge difference to how well our bodies function. The benefits of good diets can be felt throughout the body, from our brains to our stomachs, and even in our ears.

Recent research found that certain dietary patterns were associated with reduced risk of hearing loss. Diets that most resembled the Mediterranean Diet or the Dietary Approach to Stopping Hypertension (DASH) resulted in about a 30 percent lower risk of hearing loss among study participants.

There’s also some evidence to show that both diets have long-term health benefits with reduced risk factors for heart disease, such as high cholesterol and high blood pressure (hypertension). DASH is also known for helping to prevent stroke.

Even without following a specific diet, eating foods full of vitamins and minerals could do wonders to preserve your hearing as you get older. Dr. Jenn Schumacher, an audiologist at ReSound, further explains how certain foods keep our ears happy and healthy.

1. Fish

Fish like salmon, mackerel and sardines are rich sources of omega-3 fatty acids, which are healthy fats that are vital components of cell membranes, helping the cells in your body function as they should.

Recent research has shown that among middle-aged and older adults, those with higher levels of omega-3 fatty acids in their bodies were up to 20 percent less likely to report age-related hearing issues.

If you’d like to increase your intake of omega-3 fatty acids but don’t eat fish, alternative sources include flaxseeds, chia seeds or walnuts.

Additionally, fish contains vitamin D, which promotes calcium absorption in the gut. Together, calcium and vitamin D help to prevent osteoporosis (a health condition that weakens bones). A recent study has found osteoporosis may be a contributing factor to age-related hearing loss, and could almost double the risk of developing sudden sensorineural hearing loss.

Vitamin D also reduces inflammation. In the ear, inflammation can cause issues with cochlear blood flow which can affect hearing.

2. Whole Grains

Whole grains – like barley, quinoa, farro, bulgur, and brown rice – provide a lot of magnesium. Magnesium plays many vital roles in the body, including regulating blood pressure and maintaining nerve function.

Studies have found that high blood pressure seems to be an accelerating factor in age-related hearing loss. Therefore, eating foods that may reduce the risk of hypertension could go a long way in protecting your hearing health as you age.

Good nerve function is also essential to maintaining good hearing health. In our ears, the cochlear nerve (or auditory nerve) is the main pathway for transmitting sounds from the inner ear to the brain.

If this nerve is damaged or deteriorates, it could result in hearing loss that will likely be treated using hearing aids or a cochlear implant. Whole grains are full of health benefits for your entire body – including your ears.

3. Legumes

Recent research has linked dietary patterns with high saturated fat intake with increased chances of developing hearing difficulties. Additionally, cholesterol can also have significant impacts on hearing health. Researchers have found that study participants who were in the highest quartile of dietary cholesterol intake had a 33 percent higher likelihood of having prevalent hearing loss.

Notably, legumes are virtually free of saturated fat and cholesterol. Common types of legumes include kidney beans, black beans, soybeans, chickpeas and lentils. They are incredibly nutritious, providing fiber, protein, carbohydrates, vitamin B, iron, copper, magnesium, manganese, zinc and phosphorus.

4. Bananas

Recent research has associated high potassium dietary intake with a lower prevalence of hearing loss. Bananas are an excellent source of potassium, which has many vital functions, including lowering blood pressure and reducing the effect of sodium in the body.

Diets that are high in sodium have numerous negative health effects, including high blood pressure, obesity and increased risk for various diseases including cardiovascular disease, kidney disease and Ménière’s disease (MD).

MD is an inner ear condition that causes vertigo (extreme dizziness), hearing loss and tinnitus (ringing in the ears). For individuals with MD, researchers have found that a low-sodium diet, coupled with adequate water intake, improved patients’ hearing and alleviated both vertigo and tinnitus.

5. Dark Chocolate

Dark chocolate doubles up as a delicious sweet treat and a rich source of vital minerals. A bar of dark chocolate is packed with zinc, iron, magnesium and more.

These minerals are used to support many essential body functions. Zinc is an antioxidant that supports a healthy immune system and promotes effective wound healing. Several studies have linked zinc deficiency to hearing loss through the neuronal destruction of inner ear hairs.

There’s also mounting evidence that there’s a significant association between iron deficiency anemia (IDA) and both SSHL and mixed hearing loss (both conductive and sensorineural). Lastly, magnesium helps blood pressure regulation and nerve function, both of which are vital to sustaining healthy hearing.

As for foods that you should avoid that may harm your hearing health, it’s probably wise to avoid consuming excessive amounts of salt, sugar, trans fats, caffeine and alcohol.

There’s a lot that you can do to care for your ears, including monitoring the volume of your devices, wearing protective gear in loud spaces, and regularly testing your hearing. Alongside consuming a nutritious diet, you may just fortify your hearing health for decades to come. 

Note: The content on 30Seconds.com is for informational and entertainment purposes only, and should not be considered medical advice. The information on this site should not be used to diagnose or treat a health problem or disease, and is not a substitute for professional care. Always consult your personal healthcare provider. The opinions or views expressed on 30Seconds.com do not necessarily represent those of 30Seconds or any of its employees, corporate partners or affiliates.

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