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Nutrition for Your Ears

It may surprise you that there are foods you can eat to help protect your ears, prevent hearing loss, and halt the progression of any loss that is already occurring.


Magnesium along with Vitamins A, C & E plays an essential role in hearing health. This mineral helps us deal with stress and has been shown to help ease hearing sensitivities, reduce tinnitus, and prevent hearing loss. Scientists believe this is because magnesium combats the effects of free radicals emitted during loud noises.

Sources of magnesium include: almonds, brown rice, leafy greens, artichokes, barley, Brazil nuts, beans, bananas, potatoes, broccoli, spinach, and pumpkin seeds.

Sources of vitamin A include: Broccoli, squash, spinach, turnip greens, carrots, cantaloupe, sweet potatoes, pumpkin, apricots, liver, milk, butter, cheese, and whole eggs.

Sources of vitamin C include: citrus fruits, fresh herbs, guava, and strawberries.

Sources of vitamin E include: almonds, sunflower seeds, leafy greens, mango, and olive oil. For the power of both C & E include: red bell peppers, broccoli, kiwi, and papaya.

Omega-3 Fatty Acids

Researchers claim that Omega 3 fats strengthen the blood vessels in our ear’s sensory system. They are the healthy fats found in many seeds, grains, beans, and oils. These fats have beneficial effects on the cardiovascular system and reduce inflammation that can damage sensitive tissues.

Sources of omega-3 include: chia seeds, flaxseed, walnuts, beans, tuna, halibut, salmon, scallops, winter squash and olive oil.


Potassium is responsible for regulating the amount of fluid in your blood and body tissue. Fluid in the inner ear is dependent upon a rich supply of potassium, especially in that part of the ear that translates the noises we hear into electrical impulses the brain interprets as sound. Foods that contain potassium can help protect against age related hearing loss and can help prevent noise related hearing loss.

Sources of potassium include: apricots, bananas, melons, oranges, potatoes, spinach, lima beans, tomatoes, milk, yogurt and raisins.

Folate or Folic Acid

Folic acid helps improve hearing by regulating the formation of red blood cells, assisting in the metabolism of 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 is water soluble and not stored well in the body, so you must get your daily dose from food.

Sources of folic acid include: spinach, asparagus, broccoli, leafy greens, beans, lentils, avocados, eggs, breakfast cereal, liver, and nuts.

Eat healthy and hear better!