Nutrients for the Ears: Improving Your Hearing Health

With a balanced diet and the right types of food, we can help our ears get the nourishment they need. Here are the top nutrients good for your hearing health:


Potassium helps regulate fluid in our blood and tissues, as our inner ear needs potassium as part of its crucial process of converting the noise that we hear into impulses that our brain interprets as sound.

As we get older, our body parts age including our auditory system and the level of potassium naturally drops which contributes to the causes of age-related hearing loss (A-RHL).

Potassium-rich foods include bananas, potatoes, yogurt, raisins, avocados, mangoes, tomatoes, and milk.


Folic acid plays a critical role in your body’s generation of new cell growth and helps increase circulation in the body. It contributes to the overall health of the hair cells in your inner ear.

Foods rich in folic acid are liver, spinach, broccoli, and asparagus.

  • OMEGA 3

Consumption of Omega 3 helps prevent some chronic diseases. It is also found to be useful in delaying development of A-RHL. Studies have shown that adults who consume fish twice a week had a much lower chance of facing A-RHL than non-fish eaters. Researchers claim that Omega 3 strengthen blood vessels in our ear’s sensory system. Omega 3 helps on the function of brain and ears more effectively.

Great sources of Omega 3 are salmon, sardines, mackerel, walnuts, and chia seeds.

  • ZINC

Zinc is responsible for strengthening the immune system. It increases cell growth and heal wounds, and can help ward off germs that cause colds and ear infections.

Foods rich in zinc include beef, pork and dark-meat chicken, peanuts and dark chocolates.


A study shows that individuals treated with magnesium in combination with Vitamins A, C, and E were protected to high levels of noise—and this deprives the development of A-RHL. It is believed that the magnesium acted as a protective barrier to hair cells in the inner ear when loud noises were emitted.

Magnesium-rich foods include spinach, potatoes, tomatoes, and broccoli.


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